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Hip Strengthening Exercises for Pain Relief in 7 Minutes
AskDoctorJo•Processed: Mar 03, 2026
7-minute workout video. Strength, Low Impact, Floor Exercise. targeting Hips, Glutes, Legs. low intensity. helps with Pain Relief, Muscle Strength, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout consists of ten hip strengthening exercises aimed at alleviating hip pain through targeted muscle engagement and mobility enhancement.
🏃 Guide
This video is designed for individuals experiencing hip pain and aims to strengthen the hip muscles to alleviate discomfort. By following these exercises, you can enhance mobility and reduce pain effectively.
Benefits
Improved hip muscle strength
Enhanced mobility and flexibility
Step-by-Step Guide
1
Pelvic Tilts
Lie down with knees bent and feet flat. Push down to rotate hips and engage core. You should feel your lower back pressing into the ground.
2
Bridging
Lie on your back with knees bent. Lift hips to align with knees and shoulders. Feel your glutes and hamstrings working.
3
Clam Shells
Lie on your side with knees bent. Lift the top knee while keeping feet together. You should feel the outer hip working.
4
Hip Flexion
Lie on your back, lift one leg straight up while keeping the other bent. Engage your hip flexors and feel the stretch.
5
Hip Abduction
Lie on your side and lift the top leg straight up. You should feel the outer thigh and hip working.
6
Hip Adduction
Lie on your side and lift the bottom leg while keeping the top leg on it. Engage the inner thigh.
7
Prone Hip Extensions
Lie on your stomach and lift one leg straight back. Engage your glutes and hamstrings.
8
Seated Hip Flexion
Sit upright and lift knees towards your chest. Engage your hip flexors.
9
Squats at Chair
Stand in front of a chair, squat down to touch it lightly, then return to standing. Focus on controlled movement.
10
Lunges
Step forward with one leg, keeping the knee behind toes. Engage your quads and glutes.
Safety Notes
Avoid if you have severe hip pain, recent hip surgery, or any acute injuries.
Duration: 7m 25s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
OsteoarthritisChronic Back Pain / Disc HerniationObesity
Therapeutic Goals
Pain ReliefMuscle StrengthFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Osteoporosis
🚫 Contraindications
Avoid this workout if you have: Hip Tendonitis
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Hips💪 Glutes💪 Legs
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#7 min#quick#short#Strength#Low Impact#Floor Exercise#beginner#None#Chair#Hips#Glutes#Legs#low