Here are a few suggestion for exercises that strengthen the hip and hip area in a healthy hip.

When making the decision to do these exercises when experiencing hip pain, especially chronic hip pain,  it is preferable to consult a doctor or physiotherapist before commencing any of the exercises described below. Some forms of hip pain may require rest rather than exercise.

Hip exercises like squats, lunges using dumbbells and  barbells have been described

Hip exercises include the following:

• Squats
• Lunges
• Leg Press
• Dumbbell Squats
• Dumbbell Lunges
• Barbell Squats
• Barbell Lunges

Hip workout – Squats
Stand against a wall. The body from the waist to the head must touch the wall. Place both the feet slightly ahead of the wall and at shoulder width distance. Both knees must be slightly bent, chest upwards and abdominal muscles tightened. Split the body weight between the hip line and the knee line. Squat directly downwards while brushing the back against the wall. Wherever it is felt comfortable, stop the downwards motion. The back should not bend forwards. Then, move upwards to the initial position. This is also a Knee exercise.

Lunges
Place the left leg ahead of the right leg. Split the body weight equally between the legs. Tighten the abdominal muscles, bend the knees slightly and chest must be upwards. Squat directly downwards and stop wherever it is felt comfortable. The back should not bend forward. Push the body upwards to the initial position. Reverse the position of both legs and carry out the same procedure. This is also a thigh exercise.

Leg Press
Sit on a leg press machine with the back against the back pad. Tighten the abdominal muscles, bend the knees slightly and chest must be upwards. Lower the weight. Split the weight between the hip joints and knee joints. Stop when it is felt comfortable and push the weight upwards. Stop just before the knees are straightened. This is also a leg exercise.

Dumbbell Squats
Stand with the legs placed shoulder width apart. Hold one dumbbell in each hand such that the fingers point towards the thighs. Split the weight between the hip line and knee line. Tighten the abdominal muscles, bend the knees slightly and chest must be upwards. Push the hip backwards and squat downwards. Stop whenever it is felt comfortable. The back should not come forward. Start moving upwards. Stop just before the knees are straight. This is also a knee and buttocks exercise.

Dumbbell Lunges
Stand with one leg ahead of the other. Hold one dumbbell in each hand with the fingers pointing towards the thighs. Split the weight equally between the legs. Tighten the abdominal muscles, bend the knees slightly and chest must be upwards. Move the hips slightly backwards and squat directly downwards. Stop whenever it is felt comfortable. Push the weight directly upwards. Stop before the knees become straight. This is also a buttocks exercise.

Barbell Squats
Stand so that the legs are shoulder width apart. Hold the barbell without any weights behind the neck and on the shoulders. Tighten the abdominal muscles, bend the knees slightly and chest must be upwards. Push the hip backwards and squat directly downwards. Stop wherever it is felt comfortable. Push directly upwards to the initial position. Stop just before the knees are straightened. This is also a thigh and leg workout exercise.

Barbell Lunges
Stand with one leg in front of the other. Hold the barbell without any weights behind the neck and on the shoulders. Tighten the abdominal muscles, bend the knees slightly and chest must be upwards. Move the hips backwards slightly and squat directly downwards. Stop whenever it is felt comfortable. Push the weight directly upwards. Stop just before the knees are straightened. This is also an outer thigh exercise.

In all the above hips exercises, the muscles like Gluteus maxumus, adductors, abductors, quadriceps and hamstrings are benefited. Only quadriceps are in the front of the human upper leg. Rest all four muscles lie to the rear of the human upper leg. All the above exercises have to be repeated as many times it is felt comfortable.

By Abhay Burande

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