Some repetitive strain injuries of the hip, knee, and ankle may be caused by weakness in the hip and core musculature. Many common running injuries and athletic injuries may be caused by weakness in the hips. Advanced hip strength exercises may be one component of your exercise program that can help improve hip strength, decrease pain, and improve your overall athletic performance.
This exercise is great to work the gluteal muscles that extend and abduct the hip. The abdominal muscles and hamstring muscles are also challenged during the single leg bridge.
The ball bridge is performed by lying on your back with your legs resting on the ball. Tighten your stomach muscles and slowly raise your buttocks until you create a bridge with your body. The ball creates an unsteady surface, so be prepared to feel your hip and core muscles working. Hold this position for 2 seconds, then slowly lower down. Repeat this exercise for 10 repetitions.
The ball bridge challenges the hip extensor and abductor muscles, as well as the abdominal muscles.
After you master the ball bridge, you can challenge the hip muscles more by performing the next exercise: Ball bridge with knee flexion.
To perform this exercise, perform the ball bridge and hold the bridge position, then slowly bend your knees and allow the ball to roll toward your buttocks. Be sure to keep your abdominals engaged. Once the knees are bent, hold this position for 2 seconds, then return to the ball bridge position. Repeat the knee flexion 10 times. After 10 repetitions, slowly lower your body down to the resting position.
Tie the therapy band in a loop. Place both feet inside the loop and stand up. Open your legs wide to put tension on the band. Be sure to keep tension on the band, engage your abdominals, and take small steps sideways. You should feel a strain on the outside of your hips and legs. Walk sideways about 10 steps, and then walk the other way for about 10 steps. Repeat for three laps back and forth. (you can also perform this exercise while maintaining a squat position. I find that it gets the glutes more this way, instead of the outside of the thighs.)
To make this exercise more challenging, try it without holding onto anything to challenge your balance. Make sure your trunk doesn’t lean away towards the side. The trunk should be kept straight up and down, which will challenge your core muscles as well.
The exercises as described here suggest 10 repetitions each. When your strength improves and the exercises become easier, you may continue to challenge yourself by performing up to three sets of each exercise or increasing the repetitions to 15 or 20.
The advanced hip strengthening exercises are designed to help improve the strength and stability of the hips and legs. By keeping the hips strong, you may be able to maintain pain-free functional mobility.
