The Importance of Hip Strength and Stability: The Foundation of Movement

When most people think about fitness or injury prevention, they focus on the core or legs—but the hips are the true powerhouse of the body. Strong, stable hips don’t just help you move efficiently; they’re the foundation of balance, posture, and athletic performance. Whether you’re running, lifting, or simply walking up the stairs, your hips play a crucial role in keeping your body aligned and moving smoothly.

Why Hip Strength Matters

The hip joint is one of the most important and complex in the body. It connects your upper and lower halves, supports your spine, and helps generate power for nearly every movement you make. When your hips are strong and mobile:

• You move better: Proper hip function improves stride efficiency, agility, and balance.
• You perform better: Athletes rely on hip strength for explosive movements like sprinting, jumping, and changing direction.
• You protect your joints: Strong hips help distribute forces evenly through your knees and lower back, reducing wear and tear.

Building Hip Strength and Stability

The good news? You can train your hips effectively with targeted exercises that build both strength and control. Here are three, low-impact physical therapy exercises often recommended to help with hip mobility, strength, and stability (after medical clearance):

1. Bridge with Marching

Targets: Strengthens glutes, hamstrings, and stabilizing core muscles.

Many know regular glute bridges, but here is something more advanced!

How to do it:

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Lift your hips into a bridge position, keeping your core engaged.
3. While maintaining the bridge, slowly lift one foot off the ground and hold for 2–3 seconds.
4. Lower the foot and repeat on the other side.
5. Do 2–3 sets of 10-15 reps per side.

Tip: Avoid letting your hips drop or twist.

Progression: Add a band around your thighs or feet!

2. Lateral Band Walks

Targets: Gluteus medius and minimus, hip abductors

It seems simple! But this will really get your hip muscles burning

How to do it:

1. Place a resistance band just above your knees or around your ankles.
2. Bend your knees slightly and hinge forward a bit at the hips.
3. Step sideways, keeping constant tension on the band.
4. Take 10–15 steps in one direction, then return.
5. Repeat for 2–3 rounds.

Tip: Don’t drag your trailing foot and keep your hips level (don’t sway side to side).

Progression: Add a squat in between each step

3. Standing Wall Hip Abduction into a Ball

Targets: Gluteus medius, gluteus minimus, and deep hip stabilizers

How to do it:

1. Stand sideways about a foot from a wall on one leg, with your inside leg (wall side) bent at the knee. You may place your hand on the wall for balance
2. Place an exercise ball (either soccer sized or large yoga ball) between your outer knee or thigh and the wall.
3. Keep your outer knee slightly bent and your core tight.
4. Gently press your bent leg into the ball, pushing through your outer hip (not your knee).
5. Hold the pressure for 3–5 seconds, then relax.
6. Repeat for 10–15 reps per side, completing 2–3 sets.

Tip: Don’t lean away from the wall/ball

Progression: Remove your hand from the wall. Add a mini single leg squat in between repetitions

Don’t Forget Mobility

While strength is critical, hip mobility is equally important. Stretching the hip flexors, rotating through the hips, and incorporating dynamic warm-ups can all improve range of motion—allowing your muscles to work more efficiently and prevent stiffness.

The Takeaway

Your hips are at the center of nearly every athletic and everyday movement. Prioritizing hip strength and stability not only boosts performance but also helps protect against common injuries in the knees, lower back, and pelvis. Strong hips = strong foundation.

What are some of your go-to strategies for combatting hip pain? Share your tips in the comments below! Reminder, the hips don’t lie!

How Elite Can Help!

Are you or someone in your family dealing with hip pain, weakness or related issues? If so, the experienced team of expert Physical Therapists at Elite are here to help! To learn more about Physical Therapy at Elite, click HERE! To schedule as Initial Evaluation with one of our PTs, give us a call at 781-436-9843 (Stoughton) or 774-300-3529 (Foxboro) to schedule today!