July 8

7 Exercises to Do Everyday For Hip Stability

7 exercises to do everyday for hip stability is for people who want to keep moving through life and feeling good. Whether hiking, running, or climbing  is your thing, hip stability is one of the keys two enjoying a good life.  and you don't have to go to the gym to accomplish it. Read more, to have more! Article 4: Hip Stability

We started at the bottom now were working  our way up! Ready to do this?

What, Why, How & When

What Hip Stability means:

Hip Stability is a key part of a healthy low back.

Expert Insights

  • Hip Stability means that you are able to keep your hips square while standing on one foot.
  • Hip Stability means that you can control the entire range of motion in your hip socket when your thigh is moving.

Why Hip Stability is important:

Hip Stability is key for healthy knees and a healthy low back

Expert Insights

  • Hip stability allows for efficient gait in both walking and running.
  • Gain hip stability and you will notice additional power in your gait whether your are walking, hiking, or climbing mountains.
  • This efficiency leads to less energy expenditure for more activities.

How Hip Stability relates to parts of the body above.

If we have hip stability in your body we are able to protect the joints above at the sacrum and in the lower vertebrae.

Expert Insights

  • Hip stability leads to spine stability and safety.
  • Hip Stability also allows the shoulders and the hips to work together in larger embodied movements that can occur during different athletic endeavors.
  • Hip Stability will add power to your golf swing or tennis serve, and it will also create greater coordination through the torso when reaching overhead.

When you know you have improved Hip Stability.

You know that you have improved hip stability health when you feel improvements in your balance.

Expert Insights

For instance, when you increase hip stability you increase your abilities like:

  • How long you can stand on one leg.
  • Your ability to progress balance challenges to something more.
  • Standing on one foot while swinging your other leg back and forth.
  • You also know you have improved Hip Stability when it is easy to go up stairs,
  • Or when you catch yourself doing more precarious activities that you might not have tried before!

The 7 Exercises to Do Everyday for Hip Stability

Banded thigh bridge

  • Start lying on your back with a resistance band tied around your thighs.
  • Have your feet a little bit wider than hip with the part,
  • Have some tension in the band.
  • Arms are by your side.
  • Inhale, rock your pelvis towards your tailbone.
  • Exhale, rock your pelvis towards your belly button & roll through your spine.
  • Lift your hips up into the air,
  • Keeping tension on the band, inhale
  •  Exhale and roll back down, inhale at the bottom.
  • Repeat several times.

Watch Banded thigh bridge

Banded side lying side kick 

  • Start with your tied band.
  • Put it over the top of your knee so that the band is wrapped around your shin and your thigh.
  • Lie on your side.
  • Support your head and use your fingertips to help you with balance.
  • Variation 1: Take your knee in front of your hip, lift and lower..
  • Variation 2: Line your knee up with your bottom leg lift and lower.
  • Variation 3: Line your knee up with your hip lift and lower.
  • Variation 4:  Hold your knee, hip height, bring it forward and back,
  • Variation 5: Do circles iin each direction.
  • Do multiple repetitions of each variation in the sequence.
  •  Repeat on the other side.

watch Banded side lying side kick

Side lift on elbow

  • Start lying on your side with your torso propped up on your elbow.
  • Your knees are bent, but in line with your hips.
  • Exhale press your elbow and your knees into the ground to lift your hips.
  • Bring your hips down.
  • To progress this lengthen your legs, flex your feet. 
  • Press the side of your foot into the ground to lift your hips. 
  • Put your hips down.
  • Repeat several times on each side.

watch Side lift on elbow

Kneeling Side kick

  • Begin on your hands and knees, elbows pointing forward.
  • Toes curled under lengthen, one leg behind you.
  • Pour your weight into your bottom knee and bottom hand.
  • Open your hip towards the ceiling, find your balance.
  • Flex your foot and kick your leg forward.
  • Point your toe. Send your leg behind you.
  • Flex your foot, kick your leg forward.
  • Point your foot, kick your leg behind you.
  • Fold over your hip,  place your hand down and then your knee.
  • Repeat several times on each side.

watch Kneeling Side kick

Standing hip hikes

  • Take your yoga block, place it on the floor,
  • Stand on it with one foot, and square your hips..
  • Square your hips,
  • Feel your height, then lift your free hip up.
  • Lower your free hip back down.
  • Think about pushing your foot into the block to lift your hip.
  • Stay in control as you drop your hip down.
  • Repeat several times on both sides.

watch Standing hip hikes


  • Start Standing on one leg and hug one knee towards your chest,
  • Fold forward at the hip as far as you can.
  • Lengthen your leg behind you.
  • Balance and slightly bend your standing leg.
  • Straighten your standing leg and bring your knee back in front of you.
  • Clasp your knee and repeat.
  • Repeat several times on each side.

watch Airplane

Single leg knee bend

  • Start lying on your belly. Use your hands as a pillow for your forehead.
  • Reach through your big toes as you press your hip sockets into the ground to hover your legs.
  • Bend one knee without changing your pelvis.
  • Lengthen your leg out. Bend the other knee without changing your pelvis.
  • Lengthen your leg back out.
  • Repeat several times.

watch Single leg knee bend

Making the Connections

  • Your body is a remarkable collection of interdependent parts, each with a specific role by design. 
  • You'll have the most fulfilling experience in your body when you see to the health and well-being of the individual and inseparable parts.

Take a few minutes to explore the connections from head to toe, parts above and parts below! 

Ready to Take Your Body Back?

There is no reason to not feel great in your body all day everyday even when you sleep!

  • You're never too old
  • It's never too late

You can take your body back, one part at a time.

The entire "7 Exercises to Do Everyday" course is available FREE right now for registered users. 

Reasons To register

  • Get entire 7 exercises series in one  place
  • track you can track your progress by marking lessons as complete
  • Downloadable  Trackers To Suit Your Style:  Printable PDF To Hang  On The Wall, Or Google Doc Online Tracker
  • personalized reminders and recommendations (When Subscribed To email updates)

Isabella's Experience (Age 39)

before 7 exercises to do everyday for Hip Stability

Recently, my low back had started bothering me when hiking and I didn’t understand why.

I’ve been hiking for a long time and have never had any problems before. It started out to be minor but quickly became a pretty decent low back ache during and after my hike. A friend who happens to be a physical therapist, knows me well and suggested it was likely my hips causing my low back pain. He gave me these 7 exercises to do everyday for hip stability. I was skeptical that my hips could fix my back! He said, “trust me - give it 2 weeks and let me know.”

After 7 exercises to do everyday for Hip Stability

Well, he was right. I couldn’t believe it. The 7 exercises he gave me made a huge difference. Not only has my low back pain diminished, but I’ve also noticed my balance is a little better! Rest assured I will be continuing to do these 7 exercises every day to prevent any further issues!

Henry's Experience (Age 61)

before 7 exercises to do everyday for Hip Stability

Getting back to my golf game this spring brought on some surprises, for my body. Sore hips followed by significant knee and back pain. a Google search found a few resources including this one, and being a fanatic about golf I went straight to work doing the exercises with discipline. 

After 7 exercises to do everyday for Hip Stability

They were so easy that I found myself wondering on day one if this could possibly make a difference. By day four I was convinced, and by day nine the pain had subsided and they probably added 15 yards to my drive. I’m amazed and impressed, and now have a full subscription. Thank you for preserving my golf game and enhancing the quality of my life!


1. Beginner, Hips

About the author

Katrina Hawley

Veteran studio owner, senior Polestar Educator and adjunct staff at the in the Dance Division of the Hartt School at The University of Hartford. When not teaching clients, other teachers or dance students you will find Katrina playing with her cats Uncle Louis and Sadie Grace, hiking, cooking or listening to political podcasts while playing games on her phone.

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