5 Moves for More powerful Sides


HIP MOBILITY Exercises for Keeping HIPS Healthy & Happy (TOP 5)

Video taken from the channel: Criticalbench


Top 3 Exercises for Hip Flexor Strengthening

Video taken from the channel: Madden Physical Therapy


Hip Strengthening Exercises The Essentials for Stability

Video taken from the channel: Strength Side


Top 5 Moves to Shrink Your Waist & Hips | Harper’s BAZAAR

Video taken from the channel: Harper’s BAZAAR


Top 3 Strengthening Exercises Of A Weak Hip

Video taken from the channel: Bob & Brad


10 Best Hip Strengthening Exercises to Relieve Hip Pain Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Exercises For Hip Pain RELIEF (5 Daily Hip Pain Moves)

Video taken from the channel: Redefining Strength

5 Moves for Stronger Hips 1. Kneeling Glute Mobilizations. To strengthen your hips effectively, you need them to move smoothly first. Stretching 2. Split-Stance Kneeling Adductor Mobilizations.

Side-to-side motion is just as important for strong hips as 3. Bend hips to a 45-degree angle and your knees to 90 degrees. Make sure one hip is above the other.

Move the upper leg while keeping your feet in contact with one another. It’s important to move the leg as far as you can without disturbing the alignment of the hip. Repeat this exercise 5. 5 Moves for Stronger Hips 1. Kneeling Glute Mobilizations. To strengthen your hips effectively, you need them to move smoothly first.

Stretching 2. Split-Stance Kneeling Adductor Mobilizations. Side-to-side motion is just as important for strong hips as 3. Build stronger hips for better running; 3 simple moves for stronger hips; 6 kettlebell exercises to help you run stronger; Ride Stronger: Three Core Exercises; To relieve runner’s knee, strengthen.

Learn about 14 hip-strengthening exercises geared for everyone, from weightlifters, hikers, and runners to senior citizens and people living with arthritis. Choose exercises that are most suited. 5 Yoga Poses to Strengthen Your Hips 1. Warrior One.

This pose improves lower-body strength and flexibility. How to do it: Stand in mountain pose with your 2. Pyramid. Pyramid pose stretches your hamstrings and butt muscles while also challenging your balance. How to do it: 3. Side Angle. This.

3 simple moves for stronger hips Seated hip external rotator. Attach a resistance band to the left end of a bench and loop the other end around your Standing hip flexor. Put your right foot in the resistance band and turn so you are facing away from the band’s anchor.

Standing abductor. Anchor a. Jason Fitzgerald, a 2:39 marathoner and coach in the Washington D.C. area, says that hip weakness has become more prevalent as a result of the sitting we do in our daily lives.”When you consider how important proper hip strength is for runners and the fact that most runners don’t do the specific strength exercises that bolster the hip muscles, it’s a disaster waiting to happen,” he says. You may not be Shakira, but every hip moves into flexion, extension, abduction (out to the side), adduction (in towards your midline), external rotation and internal rotation.

Your hips can move. The 5-Move Resistance Band Workout for a Strong Butt Bend knees and hips about 45 degrees and stack knees and hips on top of each other. This is your starting position.


List of related literature:

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Maintain this position, lift the hips just a little, and rotate the hips forward, lengthening the lower back along the floor (this can be assisted by a forward movement of the hands below the hips).

“Movement for Actors” by Nicole Potter
from Movement for Actors
by Nicole Potter
Allworth, 2002

Move only at the hips, keeping a neutral spine.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Drop your hips below your opponent’s hips by changing levels, squatting down right in front of your opponent, and arching your back (see Figure 11-33).

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

For example, when she’s in the hands-and-knees position or an upright position, hold the front of one of her hips with one hand (to help keep her balance) and press steadily and firmly in one spot on her lower back 4 to 6 inches below her waist, slightly away from her spine.

“Pregnancy, Childbirth, and the Newborn: The Complete Guide” by Janet Walley, Penny Simkin, Ann Keppler, Janelle Durham, April Bolding
from Pregnancy, Childbirth, and the Newborn: The Complete Guide
by Janet Walley, Penny Simkin, et. al.
Meadowbrook, 2016

To find neutral position, gently rock forward and back, and shift your hips side-to-side once you’re in the pose.

“Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness” by Mo Abraham
from Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness
by Mo Abraham
eBookit.com, 2016

2 Swiftly initiate a strong hip rotation that turns your back hip all the way toward the front to its end range of motion.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Her strong hip extensors eccentrically contract to control her upper body as it bends forward in closed-chain hip flexion.

“Kinesiology E-Book: Movement in the Context of Activity” by David Paul Greene, Susan L. Roberts
from Kinesiology E-Book: Movement in the Context of Activity
by David Paul Greene, Susan L. Roberts
Elsevier Health Sciences, 2015

Hold for a count of 3, and then lower your hips to the starting position.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

Keep your hands at your sides and, on your next inhale, lift your left leg and bring your torso forward until your body is making the shape of a capital T. You may want to reach back and touch your hips to make sure that they’re even, as the left hip tends to lift.

“Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits” by Candace Moore
from Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits
by Candace Moore
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • A list of the exercises in the description or at the end of the video would be great so that I can reference it easily. It’s frustrating to have to rewatch to refresh my memory and ensure I’m not missing something. Thanks!

    side note: What is the brand of weight bench you are using?! I need a sturdy one like this!!

  • I’ve been a Dirt Bike racer for 25 years and I have at least 100+ injuries, been to so much rehab I cry when I have a new injury because of the work and I just got done with the work…lol… After watching this video and listening closely I’ve realized I have so many muscle groups compensating for poor muscle activation. Wow I’m seriously messed up….I think I have to rebuild my entire body after watching some of your videos…You truly made me wake up…Thank you your amazing to me…I’m starting at the toes and ankles…Do you have a rebuild your body after 100 dirt bike crashes program? I smile all day though…

  • The other day I watched a video from you that helped me get rid of my 3 day back pain in an instant. Now today you helped me get rid of hip pain from rowing on my rowing machine yesterday. Thank you so much for your help wonderful doctor. For this, I have subscribed and will be back when I suffer pain in God knows what next lol

  • I really like this vid, and, your explanations on all the vids of your I have watched are so informative with details as to what the problems are and exactly why these exercises work. Thank you for this!
    The only question I really have for this video is that at the end you mention the “side lying series” a lot and some of what it entails, but, you never actually say specifically what it is and all of the movements included in it. Did I miss a previous video on that? Or could you just list what the different movements of it are?

  • Where would you start if your hip has already lost major flexibility… doesn’t rotate, won’t go out to the side, or back very much.

  • Oh my gosh Cori! You ever seize to amaze me! Your knowledge blows my mind! �� Everything you say and do seems so textbook perfect and not to mention your form is perfection, always! Love it! This for sure is my weakest link and my abs. Thanks soooo much! �� you are Magical! And I need one of your shirts hahaha! They are the best.

  • Thank you for the time and effort you put into your videos, they are a great help. I would like you perspective/advice please. I have a desk bound job and I find after a long period of sitting that when I get up and walk I have pain in the front of hip (just under my hip bone and next to my pelvis) and walk with a limp but after a minute or two the pain goes away and I am perfectly fine. Would the pain be because of hip mobility or TFL or a combination of the 2?

  • These exercises are great if you are already strong. I’m basically starting from zero and i have back pain from anterior tilt, hip injury, and very weak delts.

  • what is the full side lying series?? just wondering i have a bursar hip problem and achilles tendon on lower heel and im looking to do these to help in rehab hoping improving hip and glutes might help all round

  • I have been learning from you to fix my hip issues. I have seen variety of medical expeters, didn’t help.Just Sub and thank you. Is there a substitute for the back leans back on the chair? I don’t think I can do that at my age.Lol.

  • I have heels problem which never touch the ground, no strength in hip and bent knee, I can’t get up myself when I sit on chairs.. I need lot of support to get up.. so can you please guess what’s happening with body and suggest me some exercise please..

  • What Cora does really well is combining anatomical (depth) info with clearly explained movements, in a thorough (do’s/don’t) visual way! During these series she shows she has a lot of experience and has creative ways of dealing with “problems”. Thanks for sharing Cora!!

  • My favorite are the Single Leg Goodmornings because I could barely do 1 when I started and now I can bang out 15. 
    Make sure to check the description for a sample routine! I recommend trying all the exercises and determine what seems most useful for you. Enjoy the hip strength gains amigos ����

  • Dr. Jo…Before finding your video, I started walking. Thinking lack of being moble, as much (due to COVID19) was part of the problem. I have noted that walking seems to have exacerbated the pain!! Is this normal? I am going to make an appointment with my joint doctor. Thanks!

  • Great video. I’ve been suffering with hip pain and recently pulled my hip flexor. So i am keen to give these exercises a go. How many repetitions of each movement should I do? Thank you.

  • I refuse to take instruction from a shirtless hipster with a man bun…. I have STANDARDS Sir….Good day!!….
    ” But the information is well presented and”
    I said GOOD DAY!!…..

  • I loved it. I have this exactly. Runner ��‍♀️ so.. and my hip is not ok..it pops when flexing, another thing I got years ago that knee external meniscus rupture. It healed pretty much but not completely then I twisted that ankle several times so I have foot instability. Can you please address that.what is best to do? There’s where my most pain is..at the external part of the ankle, it pops when I rotate and instability which is terrible. Thank you ��

  • Is there an easier ( or alternative) way to do lounches the way you do in the video? I can not get either knee too or off the ground in a controlled way.

  • Fantastic video, I’ve been binging all your videos lately! So good! I have a weird question though: where did you get those purple stools you’re sitting on when you work on your laptop? Thanks!

  • Solid tips! Great content and thanks for sharing!

    I think many of us, myself included, get so busy we forget the importance of prehab. Having ruptured my l5-s1, I’m a huge fan of preventative maintenance and minding posture/muscle imbalances.

    We all need to educate ourselves more to prevent pain!

    Thanks again!

  • Omg I am so weak on my left side. Can barely lift left leg on seated flexion compared to right. Thanks so much for these. Hope will be Improving in a month or two!

  • What causes me to be unable to cross my left leg, even pulling it up,.it stops. I guess its called external rotation. I do have problems keeping my hips level standing on my left foot.. I get pain in the hip flexor and gluteus medias / minimas areas. Thanks

  • I love your ��videos, they are so informative, ����‍��your delivery is quick but received and best part is your executions! ����‍♀️I am amazed and have never, ever seen anyone compile every single body�� movement known to man on one you tube channel!! ����
    You are a brilliant woman, ��and saving people money, saving muscle imbalances and educating all the above. ����‍��
    Thank you so much, ����and by the way you look ❤������aaaahhhh-amazing, keep up the good work!!������������❤❤❤❤

  • I’m a do these exercises in a high intensity routine tomorrow. Make’m my cardio. Mmmhmmm, fix all my problems in one take. Super over enthusiastic now.

  • Thank you for the great video. Would you recommend those moves to someone suffering from hip arthrosis, with a quite severe hip impigement? Thank you!

  • Cori, this is great content. Thank you for putting out such quality content. Our health and fitness world needs more of this caliber. Glad to have found you and have passed this channel onto my clients who I know would gig on it. ��

  • Oh, sweet burn! I never recovered from a fall on my back at work over ten years ago. This hits the exact spots that I have pain. This is awesome!!!

  • It is rare i post post reviews/comments. I am 8 weeks post operative total right hip replacement. My orthopeadic surgeon is world class.
    But the shelter in place excluded in-home or out patient physiotherapy for a gradual athletic level regimen of ROM, strength, gait correction, mobility, stretch & recovery. After 1-4 weeks of following typical posterior THR post op fundamental movements exercises and post op precautions;, I carefully & gradually incorporated many of your strength, mobility and stretch routines into my daily regimen. Your subject matter expertise of biomechanics, sports medicine, and anatomical explanations of the routines is why you set the bar for excellence. I am grateful for your knowledge & guidance. thank you, thank you, thank you!! ������ Namaste.

  • 1. Rectus Femoris Foam Rolling
    2. Piriformis Foam Rolling
    3. Single Leg Hip Thruster with Knee Hug
    4. Hinge 3 Way Hip Circles
    5. Side Lying Series

  • Nice video cori
    Thanks today i do this work out

    Kanhaiya pareek from india..
    Cori upload a video for back hips

    Beacaue in this time lockdown
    We eatimg food and sleeping at afternoon..or eating food and watching movies on android phone

    So body can not move 4-6 hours..
    So upload a vidoe on this mater

  • You do give out some very informative and useful videos, thank you!
    And for some reason I always find myself smiling at the end ��…
    I hope Kiwi is somewhat aware of how she is cheering up people around the world ��

  • Your vids are a real thread of hope that someday, I may overcome what has become a perennial problem.
    If I may, can you combine this workout with your TFL/Stop stretching your hamstrings ones?

    I suspect I may have piriformis syndrome sore hip + glute ache on the same side are there any no-no’s in your 3 vids if that were to be the case?

  • Can you please tell me what kind of shoes you wear, I often notice you wearing flat ones and consider buying, I just don’t know what to look for, thank you!

  • Hey, how often can I do this exercises? Is everyday ok if the pain is chronic? I just wanna get rid of this seaming adductor tear ASAP, it’s messing with my training and I really can’t afford to go to the doctor, so this is a pretty hopeful thing for me, yesterday I started sets of 15-4 reps

  • I had a very bad hips pain for two day, I worried it needs surgery or something, after this it’s gone!
    Thank you so much. God bless you.

  • Is there a special ball to use or would a tennis ball work? I did pilates on my foam roller last night and got an excellent stretch in my hip at the groin. It immediately made me notice improved flexibility reaching my toes seated. Normally I struggle to even get my fingers halfway down my shins in that stretch

  • I’ve a painful spot at my right hip when I twist a certain way or when laying in bed and turning from left side to right. If,up and about, and by chance I twist my hip the pain stays until I sit and rest for a few moments. After that i could jog around with no problem. The feeling is like my leg wants to disengage from my hip. Is there a way to strengthen the ball and socket to keep it tight in place? For me to swing or let my leg just hang let alone putting an ankle weight on, will SEEM cause my leg to hyper extend.

  • I’ve also noticed if i start feeling lower back spasm or pain…I massage the IT band on that side…and it almost instantly alleviates and relaxes the muscle.

  • Hi, i recently started pain in hip bone. Not sure why. No injury no stretch. It comes any day anytime. What could be the reasons.?? Will try ur exercises surely. U r good��

  • By the way, my sister in New Zealand has a bichon named Monty, and he is unquestionably your doggies TWIN!!!!! They look exactly alike!!!!

  • Thank you Cori! I love all of your indepth anatomical explanations, as I am a personal trainer and postural rehab specialist, who also specializes in assisting the active over 50 group to age gracefully with optimal function; This is super helpful info and a great reminder of ways to help them with their muscular tension and discomfort. So glad that I found you

  • Well since my chiropractor isn’t seeing any clients because of the shelter in place I thought this video would have been a great replacement. To my surprise this video has open my eyes towards pretherapy to avoid physical therapy.
    Thank you and I plan to watch your videos from here on out.

  • stretch hip flexors. rest hip flexors. ice hip flexors. repeat. remember, resting a few more days could be the difference between having a fully healed hip flexor, or an injured one that could take several months to recover from. so start up again when you feel its time.

  • I stand at work 12 hrs a day and am bent over a machine most of the time. Hoping the back and knee pain will improve with these excercises after a long day. Thank you

  • Watch your back! Some of these are perfect for lower pain pain and some could result in rotator cuff tendinitis. Always best to follow a diet and a better program monitored by a professional.

  • I also want to thank you for your many exercise videos. I was out for three weeks with SIJ problems that was helped by a chiropractor. I wanted to find exercises to prevent this from reoccurring. I found you Doctor Jo. I have been religiously performing the ten exercises from this video since the fall. I can tell that I am stronger, even developing a rear end again. I have since been working on upper body exercises to strengthen my arms and shoulders one of which has a labrum tear from several years back. I am looking forward to the spring to get back on the golf course. Thank you again.

  • Thank you so much doctor, due to covid 19 i unable to move into hospital, these exercise recover my hip pain, i will suggest your channel to my family and friends.

  • Hi, Chad, I have had osteo arthritis since I was 10 it has since then moved to my ankles. I am now 32 and now feeling lower to mid back pain on top of everything else. Just recently within the last year I’ve notice a huge weight gain no natter how much I exercise. Do you think that I could have tight hip flexors?

  • From my personal experience of strengthening my Hip Flexors. I have received numerous amounts of benefits. Ranging from boost of energy, sexsaul funtion, strength & athletic performance. Your probaly wondering, how do you receive those type of benefits from hip flexor alone? Well to begin with, its the #1 muscle in your body that is key to eliminating joint & back pain, anxiety and looking fat…ECT. By the same token, the tips & tricks are REVEALED! Through this link https://bit.ly/2KTUgqY it show you the 10 SIMPLE MOVES that will bring Vitalityback into your life so that you can be strong, active, energetic for yourself and loved ones.

  • Purchase a printable worksheet featuring the hip exercises in this video here: https://www.askdoctorjo.com/purchase-hip-exercises-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • She looks great so whatever she does works for her but I’ve always learned to not arche your back like that whenever you’re doing exercises where you’re on your back?

  • This addresses my problems perfectly. I have issues with lower back and knee pain. My goal during lockdown is to learn how to stretch properly so plan on going through all your stretching videos. Thank you. You are my go to for all great fitness advice

  • That first exercise is IT. Thank you so much, I just did 5 minutes of the 30s leg raises and my hip stopped popping when afterwards I tried some movements I’ve had problems with. Obviously I need to do these a lot more in the upcoming weeks in order to improve and be able to run again, but I can’t believe it actually helped. Really, thank you thank you!

  • Hello, i have pain from my left side where my hip is to all the way down to my knee. Any idea what it can be? It goes away for a minute or two when i do the “soccer player kick” it when you swing the leg left to right. but comes back after a while.

  • Dr. No, so how many repetitions should I do of each excercise? Also I have a lot of pain walking, Should. I force myself inspite of pain or what should I do?

  • Thanks I’m going to try these exercises to see if I can get some relief from the pain I’m getting.

    Is there a specific amount of times you need to do each one?

  • I knew that these moves can really help u to have the result but one thing i want to tell that these are really impossible for a overweight women like me,,,,its difficult to do these with 78 kgs
    Should be shown with some overweight model,������

  • These exercises are really helpful. I managed to perform almost each of them and can feel the pain/tightening around my hip area. Thank you. Grateful������

  • Thanks from the bottom of myheart. I work sotting for 8 hrs and only get up once an hour for few mins. But now that im not working for the las 2.5 weeks. I still have hip pain. But i sleep mostly on the side where my pain is (R) and I have Scoliosis. So I wonder if both things have anything to do with it. Anyway I used ro swim in a team and then I did weight lifting for 10 years. Now I’m just fluffy on my hips but at 123 lbs amd 5’5″ I feel like my skin is made out of jello. Ugh. So thanks! I’m committed to stop being a jelly fish!

  • Thank you for doing this, I have weak hips and I broke my band that I use for a lot of the exercises so I needed to find some exercises without equipment

  • Hi Dr Jo. First and foremost thanks for sharing your tips on hip pain. I have tried and it does give some relief. May I ask, I have no pain at all from the lateral and medial side of my thigh, if I keep my legs straight and dorsiflexed my foot. I do get mild pain while climbing up stairs and if I do your exercise without keeping my leg straight. Am I on the right path so far?

  • A couple questions. How would you structure a session based on these exercises? Also, what ball are you using? I have tennis balls I use, but the larger ball you have looks better!

  • Hi mam, iam suffering from right leg hip joint pain.. Now I have 5th month after pregnancy C section.
    Can I do these workouts for reducing my join pain

  • Very good! I’ve started to do it and makes me feel more balanced and strengthen my muscles without any harm. Thanks! And cheer up to those people who are in pain at home (and not have covid19)

  • Just wanted to say you have helped me with my knee and my shoulder. Thanks for your videos. Healing takes time but you can get better.