Strength at home
Hip strengthening workout: bridges, side hips, single-leg control and balance
Strong hips help sore knees and help older adults stay steady: adding hip strengthening to knee exercises eased kneecap pain more than knee exercises alone, and programmes that mix strength and balance work cut falls by about a third. This session trains the four jobs of the hip muscles: pushing the hip forward, holding the pelvis level, controlling a bent knee on one leg, and the inner thigh. Do it 2 or 3 times a week. If your hip hurts, especially on the outside, use our hip pain guides first.
Warm up
- Standing march60 sBeginner · Hip flexors, Abs, Glutes · 3D demoEasier: Seated marchHarder: Standing band hip flexion
- Standing hip CARs3 slow circles each way, each legBeginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wall for balanceEasier: Hip circles on all foursHarder: 90/90 hip lift-off
Floor
2 rounds · Rest 60 s between rounds
- Glute bridge12 reps, 2 s pause at the topBeginner · Glutes, Hamstrings, Abs · 3D demoSingle-leg bridges once 3 sets of 15 are smoothEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
- Side-lying leg raise10 to 12 each sideBeginner · Hip abductors, Glutes · 3D demoTop hip rolled slightly forward; lead with the heel. A pillow between the knees if you likeEasier: Lateral band walkHarder: Lateral band walk, band at the feet
- Knee side plank20 s each sideBeginner · Abs, Hip abductors, Shoulders · 3D demoHarder: a full side plankHarder: Side plank
Standing
2 rounds · Rest 60 s between rounds
- Lateral band walk10 steps each wayBeginner · Hip abductors, Glutes, Quads · 3D demoA light band just above the knees; knees in line with your toesEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
- Step-up8 to 10 each sideBeginner · Glutes, Quads, Hamstrings · 3D demoForwards or side-on (a lateral step-up); a stable step and a hand on a railEasier: Low step-upHarder: Dumbbell step-up
- Split squat8 each sideIntermediate · Quads, Glutes, Hamstrings · 3D demoA hand on a wall; front knee over the middle toesEasier: Bodyweight squatHarder: Reverse lunge
- Single-leg Romanian deadlift6 to 8 each sideAdvanced · Hamstrings, Glutes, Abs · 3D demoNo weight at first, a hand on a support; hinge from the hip and keep the pelvis levelEasier: Dumbbell Romanian deadlift
Harder (optional, from about week 3)
- Side plank with leg lift6 to 8 slow lifts each sideAdvanced · Hip abductors, Glutes, Abs · 3D demoOnly once 30-second side planks are steadyEasier: Side plankHarder: Copenhagen plank
- Hip hitch (pelvic drop)2 sets of 10 each sideBeginner · Hip abductors, Glutes, Abs · 3D demoThe move page's dose: 3 sets of 15 slow reps each side, 3 times a week: the dose in a runners' trial that included this move. Start with 2 sets of 10Easier: Standing wall-press hip abductionHarder: Patrick step-down
- Copenhagen plank3 to 5 slow reps each sideAdvanced · Adductors, Abs, Shoulders · 3D demoKnee on the bench (the short lever) first; build up over several weeksEasier: Hip adduction machine
Balance
- Single-leg stand2 holds of 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoNext to a counter. Harder: a few seconds with your eyes closedEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Tips
- Do it 2 or 3 times a week, with a day between. When 2 rounds feel easy, do 3, then move each move up a step (our suggestion, in line with the hip joint page's 2 or 3 days a week).
- During the exercise, pain up to about 5 out of 10 is acceptable. It should settle within an hour or so, and your hip should be no worse that night or the next morning. If it is, do less next time (fewer repetitions, a smaller range, a lighter load), not nothing.
- If the outside of your hip is sore, do the holds only and see the outer hip pain guide; stop any move that makes it worse.
- In later pregnancy, do the bridges propped up or side-lying rather than flat on your back, and with pelvic girdle pain limit one-sided moves such as single-leg bridges, split squats and step-ups, as our glute guide says.
- After recent knee or hip surgery, check with your surgical team before starting; our hip replacement guide has a staged plan.
- Bands that slipped or snapped have caused serious eye injuries, so check yours for nicks before every set.
- Copenhagen planks can leave the inner thigh sore at first; in the trials, building up over several weeks kept soreness mild.
- Call 999 or go to A&E for severe hip pain after a fall or injury, if you can't walk or put weight on your leg, or for tingling or loss of feeling in your hip or leg after an injury.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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35 minIntermediate9 movesA band, A dumbbellQuestions people ask
How long does the hip strengthening workout: bridges, side hips, single-leg control and balance take?
About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, A band, A step, A dumbbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 12 of its 13 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.