Hip Strength : The Foundation for Mobility, Balance, and Function

Because nearly every aspect of our mobility is directly or indirectly related to our hips, it might be understatement to say that hip health is essential! Our hip strength (and the functionality hips afford our bodies) is THE foundation for mobility, balance, and function! Because we ask so much of our hips, it is ALSO essential that we exercise the muscles associated with our hips! Weak or inflexible hips will often lead to poor posture, poor pelvic alignment, or reduced mobility, and an increased risk of injury. Within this post, we will look at the muscles associated with our hips, reasons why ‘hip strength’ is so important, and which exercises provide the best benefits.

The Muscle Groups Hips Rely On

Hips are controlled by two, primary muscle groups, as well as the Adductor (inner thigh muscles), Hamstring, and Periformis muscles. Hip Flexors control the front part of your hip’s motions. The Gluteal group, consisting of Medius, Minimus, and Maximus muscles, controls the movement of our rear ends. Working in concert, these muscles stabilize your pelvis, control your leg movements, and support your spine. Strong hips are crucial for:

• Postural Support – Strong hips help keep the pelvis in alignment, thus reducing strain upon the spine and preventing lower back pain.

• Efficient Movement – Every step you take involves the hips. If they’re weak, our body must compensate, often overloading our knees and lower back.

• Balance and Stability – Hips provide the body’s center of gravity. Weakness in this area can make you feel unsteady or prone to falling.

The Importance of Hip Strength

Functioning as the primary link between our upper and lower bodies, our hips play a central role in every movement we make. Whether we are standing, sitting, or squatting, we constantly rely upon our hips to assist our motion and movements. In short, our hips are almost ALWAYS at work.  So, when we have weak hips, it can affect our bodies in surprising and unexpected ways! Sadly, most persons are not aware that  Many common injuries throughout the body can be linked to strength deficits at the hips!

Far too many persons are unaware of their own lack of hip strength! And it is easy to understand why, too! Most persons lead a (relatively) sedentary lifestyle. They are active, but not committed to regular exercise or (possibly) a yoga routine. And because that is normalcy, they are unaware of exactly HOW their body handles that shortcoming when faced with a new, strenuous task which is less commonplace.

Think of getting back on snow skis after a long absence or riding a jet ski for the first time! Faced with a lack of hip strength, our bodies COMPENSATE with our other muscles! This compensation can make for a really sore rear end the next day!! If that compensation continues, over time other injuries caused by repetitive stress can create problems in other body areas, feet included!

Engaging in focused, specific exercises can help improve hip flexibility, reduce hip pain, and enhance overall athletic ability while also improving hip strength.

Exercises to Build Hip Strength and Flexibility

The following six exercises are “expert-recommended” and suggested as a daily regimen  to develop strength and flexibility within your hips. Over time, these simple exercise will start to feel much less strenuous. Once that takes place, you can begin doing two or three sets of each in an effort to further strengthen your hip muscles.

• • Hip Squeeze – This exercise activates your groin muscles, which stabilize your hips and assist in controlling your knee position.

• • Straight Leg Raise – The Straight Leg Raise strengthens your hamstrings, the front of your hips and quads, while also supporting your knees.

• • Side Leg Raise – Side leg raises strengthen the gluteal muscles on the side of your hip and buttocks. These muscles help maintain proper hip and knee position when you walk and run.

• • Hip Rotation Stretch – Hip rotation stretches, or figure-four stretches, helps keep your hips rotating freely through their full range of motion.
  • Ball Bridges – Perform bridges with a ball under your legs to strengthen your gluteals and hamstrings.
  • Hip Hikers – (a.k.a ‘the pelvic drop’) are great exercises to get your gluteal muscles working in a weight-bearing position.

  It is suggested to perform ten repetitions of each exercise. These exercises are the fastest way to begin developing strength in your hips and forego future issues resulting from hips lacking strength.

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  References / Bibliography

  • “The Power of Strong Hips: Why Hip Strength Matters and How to Build It.”
    Cor-Co, April 1, 2026.
    https://cor-co.com
  • “Why Hip Strength Matters for Everyone & How to Build It.”
    Rochester Athletic Club, July 29, 2025.
    https://www.racmn.com/blog/why-hip-strength-matters-for-everyone-and-how-to-build-it
    
  • “6 Exercises to Build Hip Strength and Flexibility.” *
    by: Dr. Brett Sears – Physical Therapist
    Verywell Health, May 19, 2026.
    https://www.verywellhealth.com
    
    *Animated GIF visual guide to 6 Exercises – (https://www.verywellhealth.com/exercises-for-healthy-hips-2696613)