Our Physical Therapists Offer These Best Hip Exercises for Strength

Stronger hips provide a lot of benefits—not only do they help you maintain good posture, but they can reduce your risk of falls, help your core stability, and “undo” the strain that can be caused by sitting too much. In addition, exercising and strengthening your hips can help with arthritis symptoms by increasing your flexibility and reducing joint pain.

Want to know how you can make your hips stronger and the best hip exercises? Our physical therapists have some useful suggestions for the best hip exercises designed to provide stronger hips and increased mobility.

However, there’s one important caveat: If you’ve had a hip replacement, check with your doctor before performing any of these exercises. In fact, you should check with your doctor or physical therapist before beginning any hip exercise regimen.

How Can I Make My Hips Stronger?

Joint pain—particularly among older adults— is very common, and these best hip exercises can help eliminate pain and improve your mobility. As a result, you’ll strengthen your hips. By targeting areas such as the muscles, tendons and ligaments, you can reduce strain on your hip bones through simple stretching positions.

How Can I Increase My Hip Mobility Through the Best Hip Exercises?

The key to increasing your hip mobility is to have a regular flexibility and strength exercise routine. Our physical therapists will work closely with your doctor to create a plan that addresses all your concerns and provides the results you seek.

What Are the Best Exercises for Your Hips?

While these hip strengthening exercises may feel a bit uncomfortable at first, they should not be painful—let us know if you experience any pain so we can make adjustments if they are necessary.

The best hip exercises are:

Knee Lifts

Lie on your back and stretch out your legs. Bring your right knee to your chest and hold that position for 30 seconds. Repeat with the left. While you’re lifting your knees, you’re also stretching your hips.

Leg Raises

These are perfect for building hip muscle strength, which can help alleviate pain. To perform this best hip exercise, lie down on your right side and prop your body up with your elbow. Rest your right leg on the ground and lift the other leg without bending. Repeat for the other side. If possible, do five of these leg raises in a row.


This is a perfect exercise for improving your blood flow. If possible, sit on the floor with a towel to support your pelvis. Place the soles of your feet together by bending your knees. Then, gently press your knees toward the floor by using your elbows.

We recommend that you hold that pose for 30 to 60 seconds. If that’s not possible, start with a shorter time and gradually build up to your goal.

Marching From a Seated Position

Your thigh muscles also benefit from this exercise. Simply, and carefully, sit at the edge of a chair. Keeping your knees bent, lift your right leg as high as you can, then slowly lower it. After you’ve done this on the right side, repeat it on the left.

Depending upon how comfortable you are, try to do this exercise five to twelve times per foot. Don’t try to do several sets of these exercises at one sitting until you’ve gained some endurance. As you grow stronger, you’ll find you’ll be able to do more repetitions.

Hip Circles

The purpose of this standing exercise is to improve your hip flexibility. Stand on one leg with the other extended and move the extended leg in small circles. Try to do 20 circles in both a clockwise and counterclockwise motion. Then repeat the same exercise with the other leg.

Remember, it’s important to hold on to a chair or use a wall for support when performing this exercise.

East Carolina Rehabilitation and Wellness Offers Rehabilitation Solutions for Your Situation

It may surprise you to learn that most of our residents aren’t with us full-time. Instead, they have sought inpatient treatment at our skilled nursing facility in Greenville, NC until they are well enough to safely return to their home and the ones they love.

East Carolina Rehabilitation and Wellness employs physical therapy and rehabilitation specialists who provide compassionate care to help you on your road to recovery. We work closely with your doctor to guide you through the process, following your health care plan and cheering you on every step of the way.

In addition, we’re family owned and operated, and we’re proud to be a member of the community. So, don’t be surprised if you see us around Greenville.

Want to learn more? Talk to your doctor about East Carolina Rehabilitation and Wellness in addition to scheduling a tour with us. You’ll see why our residents love the care they receive.