Top 14 Hip Exercises for Strength and Mobility in 2025 – Affordable and Effective

Maintaining strong and flexible hips benefits everyone, regardless of existing hip issues. Regularly stretching and strengthening these muscles improves stability and range of motion, which supports overall movement and prevents injury.

Many individuals suffer from weak or stiff hips due to prolonged sitting or insufficient activity. Conversely, athletes who overwork their hips may also experience discomfort or injury. Choosing the right hip exercises tailored to your needs is crucial.

We’ve compiled 14 of the most effective hip exercises suitable for weightlifters, hikers, runners, seniors, and those managing arthritis. Continue reading to find the best exercises for you and learn how to execute them properly.

Key Hip Muscles to Target

Focus on strengthening and stretching:

• Gluteus maximus: the primary muscle responsible for hip extension.
• Gluteus medius: the main muscle located on the side of the hip.

Strengthening these muscles enhances the back and lateral hip areas. Avoid overusing the tensor fasciae latae (TFL), located in front of the hip joint, as it may lead to knee, hip, or back pain if strained.

Both men and women benefit from targeting these muscle groups. Men often experience tighter hips, but individual flexibility varies. Begin gently if your hips feel tight, gradually increasing intensity.

Effective Warm-Up Techniques

Activate and prepare your hip muscles before workouts with these warm-ups to boost circulation and flexibility.

1. Frankenstein Walk

This dynamic movement engages hips, quads, and hamstrings while improving range of motion. Maintain upright posture and avoid bending at the waist.

1. Stand with arms extended forward, palms down.
2. Lift your right leg straight ahead to form a 90-degree angle with your torso.
3. Lower the leg, then repeat with the left leg.
4. Continue for 1 minute, reversing direction if space is limited.

Advance by reaching your opposite hand to touch the raised foot, extending the other arm behind you.

2. Hip Circles

Enhance hip flexibility and stability. Use a sturdy object for balance if needed.

1. Stand on your right leg, lifting your left leg.
2. Make 20 circular motions with the lifted leg in each direction.
3. Switch legs and repeat.

Increase challenge by enlarging the circles and performing 2–3 sets.

Resistance Band Hip Workouts

Use resistance bands to intensify these exercises; thicker bands provide greater resistance.

3. Sidestep Exercise

Keep hips and toes facing forward, and intensify by lowering the band near your ankles and deepening your squat.

1. Place a resistance band around your lower thighs and assume a half-squat.
2. Take small, controlled side steps, engaging hip muscles.
3. Step 8–15 times in one direction, then switch.

4. Clamshell Exercise

Strengthen hips, thighs, and glutes, stabilizing the pelvis and alleviating lower back tightness.

1. Lie on your side with knees bent and a resistance band around your lower thighs.
2. Lift the top leg as high as possible, hold briefly, then lower.
3. Perform 1–3 sets of 8–15 reps.

Weighted Hip Exercises

5. Lateral Step-Up

Targets glutes, quads, hamstrings, and core stability. Increase difficulty by adding weight.

1. Hold a dumbbell or weighted plate at chest level.
2. Stand beside a bench or box.
3. Place your right foot on the bench and push upward.
4. Tap your left foot on the bench, then lower it back down.
5. Complete 2–3 sets of 8–15 reps per side.

6. Single-Leg Romanian Deadlifts

Boost balance, hip mobility, and core strength while engaging glutes and hamstrings.

1. Stand on your right leg with a slight knee bend, holding a dumbbell in your left hand.
2. Hinge forward at the hips, keeping your spine neutral, and lift your left leg behind you.
3. Return to standing and lower the leg.
4. Perform 2–3 sets of 8–15 reps on each side.

Senior-Friendly Hip Exercises

Improve balance, coordination, and movement to reduce fall risk and enhance mobility.

7. Hip Marching

Build strength and flexibility in hips and thighs while seated.

1. Sit at the front edge of a chair.
2. Lift your left knee as high as possible with control.
3. Lower and repeat with the right leg.
4. Complete 2–3 sets of 5–12 reps.

8. Floor Hip Flexor Stretch

Stretch hip flexors, thighs, and glutes to improve flexibility.

1. Lie on your back and pull your right leg toward your chest.
2. Press the back of your left knee into the floor to feel a stretch.
3. Hold for up to 30 seconds and repeat 2–3 times per side.

Arthritis-Friendly Hip Stretches

Daily gentle stretching is recommended to maintain joint health and reduce stiffness.

9. Butterfly Pose

Opens hips and enhances circulation. Use cushions for support if needed.

1. Sit with soles of feet together and knees bent.
2. Interlace fingers under feet and gently press knees toward the floor.
3. Hold for 30 seconds, then fold forward with arms extended for up to 1 minute.

10. Knee-to-Chest Pose

Stretches hips and stabilizes the pelvis. Use cushions for neck support.

1. Lie on your back and bring knees toward your chest.
2. Wrap arms around legs or hold thighs if reaching is difficult.
3. Hold for 30 seconds and repeat 2–3 times.

Runner-Specific Hip Strengthening

Address hip tightness and imbalances caused by repetitive high-impact activity.

11. Donkey Kicks

Tones hips and glutes effectively.

1. Start in a tabletop position.
2. Lift your right knee bent and kick upward, pointing the foot toward the ceiling.
3. Return to start.
4. Perform 2–3 sets of 12–20 reps per side.

12. Side Leg Raises

Strengthen glutes and thighs; add ankle weights to increase challenge.

1. Lie on your right side with legs stacked.
2. Lift your left leg as high as possible.
3. Pause, then lower.
4. Complete 2–3 sets of 12–15 reps per side.

Hip Pain Relief Exercises

13. Single-Leg Bridge

Engages core, glutes, and hamstrings while stretching hips and promoting posture.

1. Lie on your back with knees bent and feet near hips.
2. Press palms into the floor.
3. Extend your right leg straight and lift hips as high as possible.
4. Hold for 30 seconds and repeat 2–3 times per side.

14. Threading the Needle

Stretches glutes and hips to alleviate tightness.

1. Lie on your back with knees bent.
2. Place right ankle over left thigh.
3. Interlace fingers around thigh or shin and pull leg toward chest.
4. Hold for up to 1 minute, then switch sides.

To increase difficulty, straighten the lower leg during the stretch.

Exercises to Avoid With Hip Pain

Rest is essential if you experience hip pain. Avoid high-impact activities like sprinting, jumping, or heavy lifting during flare-ups. Exercises such as squats, lunges, and step-ups may strain hips and should be performed cautiously or avoided when painful.

Always listen to your body and avoid movements that cause discomfort.

Final Thoughts

Strong, flexible hips are vital for daily activities and athletic performance. Adopt a safe, consistent approach to build and maintain hip health over time. Select exercises that align with your fitness level and goals, and consult your healthcare provider before starting any new routine, especially if you have health concerns.

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