{"id":53379,"date":"2023-07-18T15:24:31","date_gmt":"2023-07-18T15:24:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53379"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"exercises-to-strengthen-hips","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/","title":{"rendered":"18 Exercises To Strengthen Hips Safely In 3 Steps"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#How_Do_You_Strengthen_A_Weak_Hip\" >How Do You Strengthen A Weak Hip?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Warm-Up_Hip_Exercises\" >Warm-Up Hip Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Hip-Strengthening_Exercises\" >Hip-Strengthening Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Hip_Mobility_Exercises\" >Hip Mobility Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#What_Causes_Weak_Hip_Muscles\" >What Causes Weak Hip Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Hip_Muscles_And_Functions_Explained\" >Hip Muscles And Functions Explained<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Does_Strengthening_Hips_Help_Hip_Pain\" >Does Strengthening Hips Help Hip Pain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Exercises_For_Weak_Hips_Safety_Tips\" >Exercises For Weak Hips Safety Tips<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Best_Exercises_To_Strengthen_Hips_In_3_Steps\" >Best Exercises To Strengthen Hips In 3 Steps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Step_1\" >Step 1<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#3_Best_Hip-Strengthening_Exercises_To_Warm_Up_Option_1\" >3 Best Hip-Strengthening Exercises To Warm Up (Option 1)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Frankenstein_Walk\" >Frankenstein Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Hip_Circles\" >Hip Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Side_Plank_With_Knee_Drive\" >Side Plank With Knee Drive<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#2_Banded_Warm-Up_Exercises_Option_2\" >2 Banded Warm-Up Exercises (Option 2)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Banded_Hip_March\" >Banded Hip March<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Banded_Glute_Bridge\" >Banded Glute Bridge<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Step_2\" >Step 2<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#5_Exercises_To_Strengthen_The_Hips_Of_Women_Or_Weak_Hips_Option_1\" >5 Exercises To Strengthen The Hips Of Women (Or Weak Hips) (Option 1)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Bulgarian_Split_Squats\" >Bulgarian Split Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Floor_Hip_Flexors\" >Floor Hip Flexors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Lateral_Lunges\" >Lateral Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Quadruped_Pigeon_Pose\" >Quadruped Pigeon Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Straight_Leg_Raises\" >Straight Leg Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Exercises_To_Strengthen_Glutes_And_Hips_With_Lightweights_Option_2\" >Exercises To Strengthen Glutes And Hips With Lightweights (Option 2)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Lateral_Step-Ups\" >Lateral Step-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Reverse_Banded_Clamshells\" >Reverse Banded Clamshells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Single-Leg_Romanian_Deadlifts\" >Single-Leg Romanian Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Weighted_Hip_Thrusts\" >Weighted Hip Thrusts<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Step_3\" >Step 3<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#3_Exercises_To_Improve_Hip_Mobility_And_Wind_Down\" >3 Exercises To Improve Hip Mobility And Wind Down<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Low_Lunge_Twist_Stretch\" >Low Lunge Twist Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Reclined_Hip_Flexor_Stretch\" >Reclined Hip Flexor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Butterfly_Pose\" >Butterfly Pose<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#What_Exercises_Strengthen_Hips\" >What Exercises Strengthen Hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#How_Do_You_Strengthen_Weak_Hips\" >How Do You Strengthen Weak Hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#How_Long_Does_It_Take_To_Strengthen_Your_Hips\" >How Long Does It Take To Strengthen Your Hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#How_To_Strengthen_Hip_Flexors\" >How To Strengthen Hip Flexors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#What_Exercises_Are_Bad_For_The_Hips\" >What Exercises Are Bad For The Hips?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#Summary\" >Summary<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Exercises to strengthen hips and the surrounding muscles may end your woes with stiff joints, poor posture, and painful hips. Sitting for long periods, inactivity, and osteoarthritis are culprits of weak or tight hips, but exercise can help. <\/span><span style=\"font-weight: 400;\">First, let\u2019s see how you strengthen your hips, what causes deteriorating hip joints, and some safety tips before diving into the 3-step exercise program.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Strengthen_A_Weak_Hip\"><\/span><b>How Do You Strengthen A Weak Hip?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercises to strengthen hips include <a href=\"https:\/\/betterme.world\/articles\/core-workouts-calisthenics\/\">workouts<\/a> that target muscles around the hips (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Hip_Anatomy\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 3-step workout program includes:\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up_Hip_Exercises\"><\/span><strong>Warm-Up Hip Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frankenstein walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank with knee drive<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded hip march<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded glute bridge<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Hip-Strengthening_Exercises\"><\/span><strong>Hip-Strengthening Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Floor hip flexors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadruped pigeon pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straight leg raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral step-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse banded clamshells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-leg Romanian deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted hip thrusts<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Hip_Mobility_Exercises\"><\/span><strong>Hip Mobility Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-lunge twist stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reclined hip flexor stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butterfly pose<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But first, let\u2019s discover what causes weak hips and the muscles involved in strengthening the ball-and-joint stabilizer.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/running-1-mile-calories\/\"><i>Running 1 Mile Calories Burned And How To Maximize Results<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\"><img decoding=\"async\" class=\"aligncenter wp-image-47300 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-1024x576.png\" alt=\"exercises to strengthen hips\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Weak_Hip_Muscles\"><\/span><strong>What Causes Weak Hip Muscles?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Medical News Today suggests the leading causes for weak or tight hip muscles include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/weak-hip-flexors-symptoms\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle atrophy from a lack of exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extended sitting periods at a desk\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Osteoarthritis and other arthritis types<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Past surgeries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cerebral palsy<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Cleveland Clinic also explains how excessive overuse of the same exercise movements can strain the hip flexors (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/23978-hip-flexor-strain\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Running, jogging, cycling, and same-movement exercises can lead to muscle overuse when you don\u2019t target various muscles related to your hips.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Muscles_And_Functions_Explained\"><\/span><strong>Hip Muscles And Functions Explained<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Physio-Pedia shows comprehensive anatomy of the hip joint and muscles and how the ball-and-socket joint functions (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Hip_Anatomy\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexor Muscles: The psoas and rectus femoris are muscles that help the joint bend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extensors: The gluteus maximus, semitendinosus, and biceps femoris allow the joint to straighten or twist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adductors: The adductor magnus, longus, and brevis muscles pull the thighs inward, stabilize the hip, and allow the upper legs to rotate inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abductors: The gluteus medius and tensor fascia latae muscles allow you to move your legs away from your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Internal Rotators: The gluteus minimus and tensor fascia latae muscles control the range of motion and stability of the joint.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">External Rotators: The gluteus maximus, gemelus, obturator, quadratus femoris, and piriformis muscles support joint rotation and range of motion.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not knowing what your hip muscles do stumps you when they weaken or tighten. The National Library of Medicine suggests that hip muscles control your walking stability while supporting your body\u2019s movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526019\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Boston and Washington&#8217;s researchers found that tight hip muscles or joints decline gait and posture, possibly leading to injury (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1356689X14001738?via%3Dihub\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Meanwhile, researchers in Manchester found that inactivity increases hip tightness (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2468781220305877?via%3Dihub\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Hence, movement is essential to keep the joint mobile.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Strengthening_Hips_Help_Hip_Pain\"><\/span><strong>Does Strengthening Hips Help Hip Pain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the leading causes of hip pain and stiffness is osteoarthritis, and exercise may reduce the pain. Finish researchers found that patients with osteoarthritis experienced less pain and stiffness after a 12-week exercise program (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jos\/2017\/3905492\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\"><img decoding=\"async\" class=\"aligncenter wp-image-47164 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207607-1024x576.png\" alt=\"exercises to strengthen hips\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207607.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207607-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207607.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207607-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207607.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_For_Weak_Hips_Safety_Tips\"><\/span><strong>Exercises For Weak Hips Safety Tips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The CDC recommends using gradual programs to start a safe <a href=\"https:\/\/betterme.world\/articles\/beach-exercises\/\">exercise<\/a> routine with weak hips (<\/span><a href=\"https:\/\/www.cdc.gov\/arthritis\/basics\/physical-activity\/exercise-safely.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Don\u2019t simply dive into a vigorous and varied hip routine without taking gradual steps, especially if you have osteoarthritis or other joint problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, do this:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Discuss new workout routines with a healthcare professional who knows your joint.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with 3-5 minutes twice daily and gradually increase the duration to 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ease into a new routine over 6-8 weeks to allow your joint to get used to it (<\/span><a href=\"https:\/\/www.cdc.gov\/arthritis\/basics\/physical-activity\/pain.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow a warm-up and wind-down routine to mobilize your hip muscles (<\/span><a href=\"https:\/\/www.cdc.gov\/arthritis\/basics\/physical-activity\/pain.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Modify your workout when you feel pain or stop exercises that may cause it.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The CDC suggests speaking to your doctor if the following symptoms occur (<\/span><a href=\"https:\/\/www.cdc.gov\/arthritis\/basics\/physical-activity\/pain.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sharp or constant pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain and swelling that doesn\u2019t improve with rest or medication<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swelling, redness, and warmth around the hips or knees<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Physio-Pedia says that the hip and knee joints connect with many hip muscles (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Hip_Anatomy\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Swelling and pain in the knees may also relate to your hip joint. Take caution when your knees act up as they\u2019re related to the hip.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\"><img decoding=\"async\" class=\"aligncenter wp-image-47157 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207603-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207603.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207603-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207603.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207603-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207603.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Exercises_To_Strengthen_Hips_In_3_Steps\"><\/span><b>Best Exercises To Strengthen Hips In 3 Steps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercises to strengthen hips start with warm-ups before using strength and mobility <a href=\"https:\/\/betterme.world\/articles\/exercises-to-do-in-bed\/\">exercises<\/a> that target various hip muscles. Step one splits depending on how many warm-ups you want and whether resistance bands suit you. Step two splits to provide better workouts for women or to choose between weights and no weights.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Step_1\"><\/span><b>Step 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"3_Best_Hip-Strengthening_Exercises_To_Warm_Up_Option_1\"><\/span><strong>3 Best Hip-Strengthening Exercises To Warm Up (Option 1)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The experts at Summit Orthopedics suggest dynamic warm-ups before exercises, which are safe enough for arthritis (<\/span><a href=\"https:\/\/www.summitortho.com\/2021\/01\/26\/easy-hip-warm-up-ideas\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Dynamic Warm-ups require gradual increments and simple range of motion movements.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Frankenstein_Walk\"><\/span><strong>Frankenstein Walk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand like Frankenstein, with arms extended and palms down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your right leg out slightly as you step forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body creates a 90\u00b0 angle as you swing your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your leg before repeating on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue the walk for 60 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Hip_Circles\"><\/span><strong>Hip Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on your left leg while your right is in the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make circles with your right leg while your knee is slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 20 rotations and then in reverse before changing legs.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Side_Plank_With_Knee_Drive\"><\/span><strong>Side Plank With Knee Drive<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a side plank while resting on your elbow,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stack your ankles, knees, and hips with straight legs,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your glutes and core while bringing your knee toward your chest,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second before doing 15 reps on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Banded_Warm-Up_Exercises_Option_2\"><\/span><strong>2 Banded Warm-Up Exercises (Option 2)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The New York Times also shares how resistance training improves muscle circulation and strength (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/year-of-living-better\/how-to-build-muscle-strength\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Remember to complete the first warm-up session before using bands.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Banded_Hip_March\"><\/span><strong>Banded Hip March<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a mini resistance band around the balls of your feet as you stand tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core and raise your chest as you start lifting one leg at a time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your knee must lift and move in front of you until it reaches hip height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t force the hip height if your hips or knees feel uncomfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your glutes should tighten on the flat leg while your raised knee pulls on your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower it before doing 5-6 reps on each side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Banded_Glute_Bridge\"><\/span><strong>Banded Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put a resistant band around your thighs, above your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and spread your heels to hip-width, six inches from your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your glutes and core while raising your hips without letting your knees touch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down before doing 15 reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/walking-1-mile-calories\/\"><i>Walking 1 Mile Calories: A Detailed Breakdown<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\"><img decoding=\"async\" class=\"aligncenter wp-image-47162 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609-1024x576.png\" alt=\"exercises to strengthen hips\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Step_2\"><\/span><strong>Step 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"5_Exercises_To_Strengthen_The_Hips_Of_Women_Or_Weak_Hips_Option_1\"><\/span><strong>5 Exercises To Strengthen The Hips Of Women (Or Weak Hips) (Option 1)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These exercises appeal to women, those with weak or tight hips, or painful joints. Men who might also want home workouts without weights can try doing this set.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squats\"><\/span><strong>Bulgarian Split Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Livestrong explains how Bulgarian split squats target the glutes, hamstrings, core, hips, and quads (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/551394-what-muscles-do-hungarian-split-squats-work\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). It helps with home workouts without the use of weights.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one foot flat on the floor and the other toe down on a bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body straight and your hands resting on your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core and glutes as you bend your knee from the toe-down foot to squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your chest will move slightly forward into your floor knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rise back before completing 15 reps on each leg.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Floor_Hip_Flexors\"><\/span><strong>Floor Hip Flexors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The name says it all! Physio-Pedia reminds you of the five muscles involved in the hip flexors, including the psoas, iliacus, rectus femoris, sartorius, and pectineus (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Hip_Flexors\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat with your legs straight before pulling one leg toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the back of the resting leg\u2019s knee into the ground to stretch the muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds before changing sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete each side thrice.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lateral_Lunges\"><\/span><strong>Lateral Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lateral lunges target some muscles you haven\u2019t worked on yet. The side lunge movement strengthens the adductors, quads, glutes, and tensor fascia latae on the hip\u2019s sides (<\/span><a href=\"https:\/\/betterme.world\/articles\/lunges-muscles-worked\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands on your sides as you stand tall and spread your feet shoulder-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step out to the left with some force while your right thigh goes parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your left leg\u2019s force to push yourself back into the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 15 reps on each leg.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\"><img decoding=\"async\" class=\"aligncenter wp-image-38313 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369-1024x576.png\" alt=\"exercises to strengthen hips\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Quadruped_Pigeon_Pose\"><\/span><strong>Quadruped Pigeon Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Some stretches work well for hip muscles. WebMD suggests using pigeon poses to work your hip glutes, psoas, and rotators (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-pigeon-yoga-pose\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on all fours before stacking your hands under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your toes while keeping your heels directly under your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your left ankle in front of your right knee until your shin is parallel to your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently fold forward at your waist as you push your hips back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your left forearm on the floor in front of you while bending your right elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 60 seconds before walking the movements in reverse and changing sides.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Straight_Leg_Raises\"><\/span><strong>Straight Leg Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Alberta Health Services suggests that the straight leg raise targets the muscles connecting your thigh, hip, and knees (<\/span><a href=\"https:\/\/myhealth.alberta.ca\/Health\/Pages\/conditions.aspx?hwid=zm5024\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). The exercise is also safe for injured knees or hips.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat with one knee bent; foot flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During this exercise, your back must not curve more than a flat hand\u2019s height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the other leg off the floor toward the ceiling, keeping it straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring it back and flatten your knee against the floor to pull your thigh muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep those thigh muscles tight for 10 seconds before raising it again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 12-15 reps on each leg.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Exercises_To_Strengthen_Glutes_And_Hips_With_Lightweights_Option_2\"><\/span><strong>Exercises To Strengthen Glutes And Hips With Lightweights (Option 2)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises to strengthen hips and glutes focus on those muscles. Let\u2019s discover the best exercises to target the hip and glute muscles with weights to add resistance. If you have joint pain or stiffness, please complete part one of step two.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><strong>Deadlifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Medical News Today suggests deadlifts as a hip-centered workout. It targets the glutes, hamstrings, and core (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/what-muscles-does-deadlift-work\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Use a lightweight if you\u2019re just starting this routine.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with a dumbbell in front of your feet (switch for a barbell when ready).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees slightly as you grab onto the dumbbell or barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, glute, and hamstring muscles to pull the weight off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when you reach a hip height, and then lower the dumbbell and barbell back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 15-20 reps.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lateral_Step-Ups\"><\/span><strong>Lateral Step-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The Mayo Clinic shows how step-ups work the glutes, hamstrings, buttocks, hips, and lower body (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/step-up\/vid-20084661\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). However, let\u2019s up the game by adding weights and variations.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in front of your chest with a bench to your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step onto the bench sideways while bending your knee gently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your weight onto the benched heel to rise and step up with your other foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your second foot back to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 15 reps on each side.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Reverse_Banded_Clamshells\"><\/span><strong>Reverse Banded Clamshells<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You can add resistance with a band and skip the weights for similar benefits. Livestrong stated that reverse clamshells can work the hard-to-target inner glutes or gluteus medius (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13770361-reverse-clamshell-exercise\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap a resistance band around your ankles before lying on your right side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend those knees to 90\u00b0 before raising your left foot as high as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your knees must remain together as you raise the inner foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 20 seconds before completing eight reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change to your other side and complete another eight reps.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Single-Leg_Romanian_Deadlifts\"><\/span><strong>Single-Leg Romanian Deadlifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">According to Livestrong, the Romanian <a href=\"https:\/\/betterme.world\/articles\/how-many-reps-for-deadlift\/\">deadlift<\/a> protects your lower back while working those glutes and hamstrings to strengthen your hips (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13775752-how-to-do-romanian-deadlift\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). You may also do variations to increase the challenge.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on your left foot while bending your knee slightly on a bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in your right hand while stepping down with your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your torso over without straining your spine until your torso is parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your right foot will move backward before it touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the position and return to standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 15 reps and three sets on each side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\"><img decoding=\"async\" class=\"aligncenter wp-image-38319 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-1024x576.png\" alt=\"exercises to strengthen hips\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Weighted_Hip_Thrusts\"><\/span><strong>Weighted Hip Thrusts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Brazilian researchers reviewed muscle activations during barbell hip thrusts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6544005\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It was found that weighted hip thrusts strengthen the gluteus, rectus femoris, and biceps femoris in your hips and glutes.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your shoulders and upper back against a bench or bed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet flat on the floor as you hold a dumbbell over each hip horizontally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thrust your dumbbells into the air to straighten your arms and align your hips with your shoulders and knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the dumbbells back gently before completing 15 reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Step_3\"><\/span><b>Step 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"3_Exercises_To_Improve_Hip_Mobility_And_Wind_Down\"><\/span><strong>3 Exercises To Improve Hip Mobility And Wind Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip stabilizer muscle exercises will help you improve mobility in one of your body&#8217;s most important stabilizing joints. Complete a workout with mobility stretches and exercises to reap its benefits.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Low_Lunge_Twist_Stretch\"><\/span><strong>Low Lunge Twist Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lunges work adductors, psoas, bicep femoris, semitendinosus, and semimembranosus (<\/span><a href=\"https:\/\/betterme.world\/articles\/lunges-muscles-worked\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This exercise targets a wide range of hip and glute muscles, and you may try other variations as well.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get down on both knees before raising one leg until your foot anchors the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your left elbow on the inside of your left knee and gently twist your upper body right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right arm behind you until you feel a pull in your groin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 30 seconds before changing sides.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Reclined_Hip_Flexor_Stretch\"><\/span><strong>Reclined Hip Flexor Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">New Mexico Orthopedics recommends the recline hip flexor stretch to improve mobility and release muscle tension post-workout (<\/span><a href=\"https:\/\/nmortho.com\/7-best-hip-flexor-stretches\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the ground with your legs stretched and your toes pointed upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend your right knee to bring it to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap both of your hands around your knee as it nears your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your hips gently to put more pressure on those muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold it for 30 seconds before changing sides.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Butterfly_Pose\"><\/span><strong>Butterfly Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">End your stretches and mobility workout with a butterfly pose. Livestrong suggests that struggling with this pose means you have too much tension between your hips, pelvis, and thighs (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13731616-cant-do-butterfly-stretch\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support your pelvis with a towel while sitting on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your feets\u2019 soles together while bending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently press your knees into the floor with your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold it for 60 seconds.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"What_Exercises_Strengthen_Hips\"><\/span><strong>What Exercises Strengthen Hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Various lunge variations target multiple muscle groups within your hips, glutes, and legs (<\/span><a href=\"https:\/\/betterme.world\/articles\/lunges-muscles-worked\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Lunges target the psoas, biceps femoris, glutes, adductors, rectus femoris, and tibialis anterior muscles. Lunges work nearly every muscle around the hips.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Do_You_Strengthen_Weak_Hips\"><\/span><strong>How Do You Strengthen Weak Hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The CDC recommends gradual <a href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/\">workout<\/a> routines to strengthen weak hips (<\/span><a href=\"https:\/\/www.cdc.gov\/arthritis\/basics\/physical-activity\/exercise-safely.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Gradual increments also help with painful hips or arthritis. Start slow, modify activities as you experience discomfort, and use joint-safe movements to exercise those hip muscles.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Strengthen_Your_Hips\"><\/span><strong>How Long Does It Take To Strengthen Your Hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The CDC says strengthening and improving muscles or joints takes around 6-8 weeks (<\/span><a href=\"https:\/\/www.cdc.gov\/arthritis\/basics\/physical-activity\/pain.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Always start new exercise routines with gradual increments over 6-8 weeks to safely exercise weak or painful hips and improve strength and mobility.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Strengthen_Hip_Flexors\"><\/span><strong>How To Strengthen Hip Flexors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Cleveland Clinic suggests warming up before strengthening hip flexors (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/23978-hip-flexor-strain\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Then, you need exercises that target hip muscles. Finish researchers found that a 12-week exercise routine targeting hip muscles strengthened and reduced pain in the hips of people with arthritis (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jos\/2017\/3905492\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Exercises_Are_Bad_For_The_Hips\"><\/span><strong>What Exercises Are Bad For The Hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the Cleveland Clinic, exercises that overuse the same muscles and joints harm hip flexors (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/23978-hip-flexor-strain\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Running, jogging, and cycling use the same muscles and movements, not allowing the complete hip flexors to practice their extensive range of motions.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><b>Summary<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strengthening your hips and increasing mobility are possible when following uncomplicated guidelines, even if you have pain or arthritis. Choose the part of steps one and two that work for you. Alternatively, use both features of step one to engage more mobility before exercising.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18_Exercises_To_Strengthen_Hips_Safely_In_3_Steps\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Exercises to strengthen hips and the surrounding muscles may end your woes with stiff joints, poor posture, and painful hips. Sitting for long periods, inactivity, and osteoarthritis are culprits of weak or tight hips, but exercise can help. First, let\u2019s see how you strengthen your hips, what causes deteriorating hip joints, and some safety tips [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":53380,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56,54],"tags":[],"coauthors":[178],"class_list":["post-53379","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>18 Exercises To Strengthen Hips Safely In 3 Steps - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 EXERCISES TO STRENGTHEN HIPS \u27a4 are a saving grace for tightness, hip pain, and limited mobility. This 3-step program can help anyone strengthen those hips.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"18 Exercises To Strengthen Hips Safely In 3 Steps\" \/>\n<meta property=\"og:description\" content=\"\u2605 EXERCISES TO STRENGTHEN HIPS \u27a4 are a saving grace for tightness, hip pain, and limited mobility. This 3-step program can help anyone strengthen those hips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_644395633-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d\"},\"headline\":\"18 Exercises To Strengthen Hips Safely In 3 Steps\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/\"},\"wordCount\":2739,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_644395633-scaled.jpg\",\"articleSection\":[\"Butt Workouts\",\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Exercises to strengthen hips and the surrounding muscles may end your woes with stiff joints, poor posture, and painful hips. Sitting for long periods, inactivity, and osteoarthritis are culprits of weak or tight hips, but exercise can help. <\/span><span style=\\\"font-weight: 400;\\\">First, let\u2019s see how you strengthen your hips, what causes deteriorating hip joints, and some safety tips before diving into the 3-step exercise program.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Do You Strengthen A Weak Hip?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Exercises to strengthen hips include <a href=\\\"https:\/\/betterme.world\/articles\/core-workouts-calisthenics\/\\\">workouts<\/a> that target muscles around the hips (<\/span><a href=\\\"https:\/\/www.physio-pedia.com\/Hip_Anatomy\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The 3-step workout program includes:\u00a0<\/span>\\r\\n<h4><strong>Warm-Up Hip Exercises<\/strong><\/h4>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Frankenstein walk<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Hip circles<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Side plank with knee drive<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Banded hip march<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Banded glute bridge<\/span><\/li>\\r\\n<\/ul>\\r\\n<h4><strong>Hip-Strengthening Exercises<\/strong><\/h4>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bulgarian split squats<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Floor hip flexors<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lateral lunges<\/span><\/li>\\r\\n \\t<li style=\\\"f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/\",\"name\":\"18 Exercises To Strengthen Hips Safely In 3 Steps - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_644395633-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 EXERCISES TO STRENGTHEN HIPS \u27a4 are a saving grace for tightness, hip pain, and limited mobility. 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This 3-step program can help anyone strengthen those hips.","og_url":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_644395633-scaled.jpg","type":"image\/jpeg"}],"author":"Caroline Lambert","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d"},"headline":"18 Exercises To Strengthen Hips Safely In 3 Steps","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/"},"wordCount":2739,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_644395633-scaled.jpg","articleSection":["Butt Workouts","Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Exercises to strengthen hips and the surrounding muscles may end your woes with stiff joints, poor posture, and painful hips. Sitting for long periods, inactivity, and osteoarthritis are culprits of weak or tight hips, but exercise can help. <\/span><span style=\"font-weight: 400;\">First, let\u2019s see how you strengthen your hips, what causes deteriorating hip joints, and some safety tips before diving into the 3-step exercise program.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>How Do You Strengthen A Weak Hip?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Exercises to strengthen hips include <a href=\"https:\/\/betterme.world\/articles\/core-workouts-calisthenics\/\">workouts<\/a> that target muscles around the hips (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Hip_Anatomy\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The 3-step workout program includes:\u00a0<\/span>\r\n<h4><strong>Warm-Up Hip Exercises<\/strong><\/h4>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frankenstein walk<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip circles<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank with knee drive<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded hip march<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded glute bridge<\/span><\/li>\r\n<\/ul>\r\n<h4><strong>Hip-Strengthening Exercises<\/strong><\/h4>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squats<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Floor hip flexors<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral lunges<\/span><\/li>\r\n \t<li style=\"f ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/","url":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/","name":"18 Exercises To Strengthen Hips Safely In 3 Steps - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/exercises-to-strengthen-hips\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_644395633-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 EXERCISES TO STRENGTHEN HIPS \u27a4 are a saving grace for tightness, hip pain, and limited mobility. 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