Butt & Hip Exercises

​Strong hips, glutes and core keeps your pelvis aligned properly, giving more support all the way down through your knees and ankles. If one part of this kinetic chain is off, you will feel it in the other parts of your body, leading to one injury after another if nothing is ever done to change, prevent or treat it. While these exercises are great for anyone looking to strengthen their hips and glutes from walkers, hikers and athletes, to those trying to prevent pregnancy pains...it is also so important for all runners since they keep repeating the same motion, stride after stride! Strong glutes lead to a powerful hip extension which helps you run more efficiently, faster and injury-free. Why do so many people suffer from weak glutes and tight hips? Sitting for long periods of time (ex. desk job), can lead to the gluteal muscles wasting away (atrophying) through constant pressure and disuse. 

The video below goes through my favorite floor exercises for the butt and hips. The exercises focus on the gluteus medius, minimus and maximus as well as the hip flexors, and internal and external rotators. 

Complete exercises 1-5 for 20 reps each exercise on the left side and then repeat on the right side. Complete exercises 6-9 for 20 reps each exercise on the left side and then repeat on the right side. End with exercise 10 for 20 reps. Do these exercises 2 - 3 times a week. My video is sped up, please make sure to take these exercises slow (like the images below each description) and keep good form throughout (also keep the foot flexed - toes pointed towards your shins in all exercises except the clamshells). 
Beginners: 10 reps each exercise. Advanced: 30 reps each exercise.

1. Clamshell
​​Lie on your side with your knees bent and elbow bent supporting your head, keeping your toes pointed and touching, lift your top knee up (like a clamshell) while keeping your pelvis and core stable, lower back down and repeat.

2. Clamshell Knee and Toe Taps
Lie on your side with your knees bent and elbow bent supporting your head, keeping your toes pointed and touching, lift your top knee up (like a clamshell) while keeping your pelvis and core stable and then reverse the move by touching your top knee to the bottom knee while lifting your foot up and repeat - knee to knee and toe to toe. ​

3. Side Lying Leg Raises
Lie on your side with your knees bent and elbow bent supporting your head, extend your top leg so it is straight and in line with your head, toes pointing forward. Lift your leg as high up as is comfortable and lower back down and repeat.

​4. L-Side Lying Leg Raises
Lie on your side with your knees bent and forearm bent supporting your upper body, extend your top leg in front of you in a L, toes pointing forward. Lift your leg as high up as is comfortable and lower back down and repeat.

​5. L-Side Lying Front Kick
Lie on your side with your knees bent and forearm bent supporting your upper body, extend your top leg in front of you in a L, toes pointing forward. Pull your leg in towards your chest and extend back out, repeat.

6. All Fours Leg Lift
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, extend one leg straight back facing the ground and lift the leg up and then lower down and repeat. ​

​7. All Fours Fire Hydrant
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side, keeping your knee higher than your toes and then lower down and repeat.

​8. All Fours Side Hold Kick Back
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side and then extend back into a side back kick and pull in and repeat.

​9. All Fours Side Hold Kick
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side, keeping your knee higher than your toes and then extend your lower leg out to the side in a side kick and bring lower leg back to original fire hydrant up position and repeat.

​​10. Bridge Lift
Lie flat on the floor on your back with your knees bent, feet shoulder width apart and toes lifted off the ground, balancing on your heels. Squeeze your glutes and bring your belly button towards your spine as you lift your hips off the floor and make a straight line from your knees to your shoulders, lower back down and repeat.