Hip stretches, exercise and mobility

GOALS

• Strengthen glutes (gluteus medius, maximus, minimus)

• Improve postural alignment (pelvis, lumbar spine, thoracic spine)

• Increase hip joint mobility and stability

• Reduce strain on the hip joint to prevent hip replacement

• Improve functional strength and movement control

SECTION 1: WHY THIS MATTERS

Weak glutes and poor posture contribute to:

• Hip osteoarthritis and joint wear

• Pelvic imbalance and anterior pelvic tilt

• Lower back pain and SI joint dysfunction

• Knee strain due to poor hip control

Strong glutes and good posture help:

• Align the femur properly in the hip socket

• Reduce joint cartilage wear

• Support efficient movement patterns and balance

SECTION 2: KEY MUSCLE GROUPS

Gluteus Maximus

• Hip extension and external rotation

• Provides power for standing, walking, stair climbing

Gluteus Medius & Minimus

• Hip abduction and pelvic stabilization

• Prevents hip drop and shearing forces

Deep Hip Rotators (Piriformis, Obturators)

• Control fine-tuned hip stability and alignment

Core & Postural Muscles

• Transversus abdominis, erector spinae, multifidus, thoracic extensors

• Stabilize the spine and support upright posture

Section 3: Mobility & Stretching Routine

Perform daily or after workouts. Total time: 10–15 minutes.

• Supine Figure-4 Stretch

  • Visual Guide:
    Image: https://www.shutterstock.com/search/figure-4-stretch
    Video: https://www.youtube.com/watch?v=eGqbnFII3J8

• Kneeling Hip Flexor Stretch

  • Visual Guide: https://www.istockphoto.com/photos/hip-flexor-stretch

• Pigeon Pose

  • Visual Guide: https://www.istockphoto.com/photos/pigeon-pose

• Seated Hamstring Stretch

  • Visual Guide: https://www.istockphoto.com/photos/hamstring-stretch

• Standing Quadriceps Stretch

  • Visual Guide: https://www.istockphoto.com/photos/quad-stretch

• Side-Lying ITB/TFL Stretch

  • Visual Guide: https://www.youtube.com/watch?v=dJvw6reGKKk

Section 4: Strengthening Exercises

Foundational Glute Exercises

• Glute Bridges
  Visual Guide: https://stock.adobe.com/search?k=%22glute+bridge%22

• Clamshells (Banded)
  Visual Guide: https://www.shutterstock.com/search/clam-exercise

• Side-Lying Hip Abductions
  Visual Guide: https://www.shutterstock.com/search/side-hip-abduction

• Donkey Kicks
  Visual Guide: https://www.istockphoto.com/photos/donkey-kick

• Fire Hydrants
  Visual Guide: https://www.istockphoto.com/photos/fire-hydrant-exercise

• Standing Hip Abductions
  Visual Guide: https://www.istockphoto.com/photos/hip-abduction

Advanced Functional Glute Exercises

• Bulgarian Split Squats
  Visual Guide: https://www.shutterstock.com/search/split-squat

• Step-Ups
  Visual Guide: https://stock.adobe.com/search?k=%22step+ups%22

• Banded Monster Walks
  Visual Guide: https://www.youtube.com/watch?v=snbNxUIUQPc

• Deadlifts (Hip Hinge)
  Visual Guide: https://stock.adobe.com/search?k=%22deadlift%22

• Single-Leg Glute Bridge
  Visual Guide: https://www.istockphoto.com/photos/glute-bridge

Section 5: Postural Strength & Habits

Postural Strengthening Exercises

• Wall Angels
  Visual Guide: https://www.shutterstock.com/search/wall-angels-exercise

• Chin Tucks
  Visual Guide: https://www.shutterstock.com/search/chin-tuck-exercise

• Bird Dog
  Visual Guide: https://www.shutterstock.com/search/bird-dog-exercise

• Dead Bug
  Visual Guide: https://www.shutterstock.com/search/dead-bug-exercise

• Standing Rows (Band)
  Visual Guide: https://www.shutterstock.com/search/standing-band-row

• Thoracic Extensions (Foam Roller)
  Visual Guide: https://www.shutterstock.com/search/foam-roller-thoracic-extension