How to Build Stronger Hip Muscles

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

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Ankle Weights
• Exercise Mats

1. 

   Lie on your side.

2. Bend your bottom leg about 90 degrees at the knee.

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

4. 

   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.

5. 

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

6. Repeat 20 to 30 times.

7. 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.