How to Build Stronger Hip Muscles

By eHow Sports & Fitness Editor

Build Stronger Hip Muscles

Rate: (17 Ratings)

Building stronger hip muscles will not only give power to your kick, but will also give more support to your back and knees.

Flag Article

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

Step1

Lie on your side.

Step2

Bend your bottom leg about 90 degrees at the knee.

Step3

Keep your top leg straight. Knees, toes and your top hip should face forward.

Step4

Lift your top leg so your toes are at shoulder level. Keep your leg straight. Hold for 3 seconds and then slowly lower your leg.

Step5

Keep your knee straight but not locked or hyperextended, and keep your foot flexed.

Step6

Repeat 20 to 30 times.

Step7

Turn over and repeat on the other side.

Tips & Warnings

For added resistance, you can use 3- or 5-pound ankle weights. If you don't have ankle weights, use a ski boot or a heavy shoe.
Improve your strength more quickly by lifting weights more slowly - this allows your muscles to rely more on strength than momentum.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Comments

Anonymous said

Flag This Comment

on 11/22/2005 Put on some some ankle weights and jump. You'll se an improvement after a few months of doing this.

Anonymous said

Flag This Comment

on 11/22/2005 A nice exercice to build up your legs is to run up some stairs. Work up to two by two, and make a chart to keep track of your improvement and how much better your legs are getting.

Anonymous said

Flag This Comment

on 11/22/2005 I recommend having a partner sit on your shoulders and hoisting them up (being used like a squat barbell). While your partner is on your shoulders, dip up and down, doing 2 sets. There should be a third partner behind to support you. If a third partner is not available, stand against a shelf or wall so that your partner is able to touch the wall while you squat. Your partner should weigh slightly less than your normal lifting weight if you are new to this technique. If your advanced at this technique, you can go with a heavier partner.

Anonymous said

Flag This Comment

on 8/8/2006 To keep fit -
Run around your block twice a day for 2 months. Time yourself. Try to beat your last time every time you run. You can be like me. I play Australian rules football for your age group. My coaches make me do a fair bit of running. There is one more good running tip - go to a football and run 5 laps. Try not to stop. It's hard, but do it for 2 weeks.

To be strong -
Lift dumbells a few times a day. Try to do as many repetitions as you can. Between each set, stretch your arms. Rest for 20 minutes, then do a couple more. Try different ways to make other muscles stronger. After a few months, if you are happy with your muscle tone, try doing the sets faster. Do this for the same amount of months as before. Now, all you need is to build up your legs. Go to a gym. That's what I did. I did lots of running as well.

Anonymous said

Flag This Comment

on 1/25/2006 The greatest secret in muscle development has to be the hips. Any good look at an anatomy and physiology manual shows the immense number of connections and abilities of forces involved. If you ride your bike up very steep hills and your thighs start to fail, use the 'hip swing' like the Tour de France champions. You will be amazed. The hips balance the upper legs, thighs, gluteals (major and minor), lower abs and pelvic and the effects reach as far as the lower calves and almost to the serrati. Strengthening this area is so important that Olympic gymnasts concentrate on hip development to extremes. The famous Thomas Flare is a direct result of this development. So, get those sexy buns, flat guts, delicious upper thighs and the middle like Jean Claude van Damme.

View All