We can spend hours in the gym working out, over the course of several years, and never once stop to think about our hips. However, our hips play a crucial role in many of our daily activities and deserve a bit of our attention and care. If your hips tend to feel stiff or unstable you might have tight or weak hips. But before jumping into stretches or exercises, it helps to understand what’s actually going on, because tight hips and weak hips aren’t the same thing (even though they often show up together).
Why Hip Strength Matters (In Everyday Life)
1. Walking Feels Easier
Your hips power every step. When they’re strong, walking (especially uphill or upstairs) feels smoother and less tiring.
2. Less Lower Back Discomfort
If your hips aren’t doing their job, your lower back often picks up the slack. Strong hips help take pressure off your spine.
3. Better Balance and Stability
From standing on one leg to navigating uneven ground, your hips are key for staying steady and controlled.
4. Reduced Knee Strain
Weak hips can cause your knees to roll inward, putting extra stress on them. Strong hips help keep everything aligned.
5. Everyday Movement Feels Easier
Simple things like getting up from a chair, bending down or standing for long periods of time all rely on hip strength more than you might think.
6. Improved Posture
Your hips support your pelvis, which supports your spine. When your hips are strong, good posture becomes more natural.
7. More Control in Pilates & Barre
Stronger hips mean better muscle activation, along with less compensation from the wrong areas while performing an exercise.
How to Tell: Do You Have Weak Hips or Tight Hips?
They’re different but generally connected. Most people have tight hip flexors from frequent sitting along with weak glutes. So if you’re not sure which you might have, it’s very likely a combination.
Signs of TIGHT Hips:
- Stiffness, especially after sitting
- Tightness at the front of your hips
- Limited range of motion
- Stretching feels good (but only temporarily helps)
Signs of WEAK Hips:
- Wobbling during balance exercises
- Knees collapsing inward in squats/lunges
- Lower back taking over in movements
- Difficulty controlling slow exercises
What to Do If You Have Weak Hips
If your hips feel unstable or lack control, strengthening them should be a priority. Add these 6 hip strengthening exercises to your workouts and watch your hips strengthen while improving your overall gym performance and exercise form. Remember not to rush through the exercises, the goal is control, not speed. That’s how you’ll properly activate and strengthen the muscles that support your hips.
1. Glute Bridges
Targets: Glutes, hamstrings
- Lie on your back, knees bent
- Press up through your heels to lift your hips
- Keep core engaged
- Squeeze your glutes at the top
- Lower slowly
*To make it more challenging hold the position at the top for 10 seconds then pulse for 10 seconds.
2. Clamshells
Targets: Side glutes (hip stabilisers)
- Lie on your side, knees bent
- Keep feet together throughout the exercise
- Open your top knee as far as it will go
- Don’t roll your hips back
- Lower your top knee and repeat
*To make this more challenging grab a resistance band and use it around your knees.
3. Side-Lying Leg Lifts
Targets: Outer hips
- Lie on your side, bottom leg at a 90 degree angle, and top leg straight
- Lift top leg slightly back and up (around a 45 degree angle)
- Keep toes facing forward
- Lower with control and repeat
*To make it more challenging hold your leg at the top for 10 seconds then pulse for 10 seconds.
4. Fire Hydrants
Targets: Glutes and hip stabilisers
- Start on hands and knees
- Lift one knee out to the side at a 90 degree angle
- Keep hips level
- Lower slowly and repeat
*To make more challenging at a resistance band around your calves.
5. Single-Leg Glute Bridges
Targets: Glutes + balance
- One foot on the floor, one leg lifted
- Lift up hips evenly
- Keep pelvis stable
- Lower with control and repeat
6. Reverse Lunges
Targets: Glutes, hips, balance
- Step one leg back and lower into a lunge (your knee should be bent to about 90 degrees)
- Keep front knee aligned
- Push through front heel to return your back leg to meet your front leg in a standing position and repeat
What to Do If You Have Tight Hips
If your hips feel stiff or restricted, stretches will help improve mobility. Make sure to stretch gently and consistently for best results. Try these 6 stretches to get started. Remember to complete on both sides.
1. Hip Flexor Stretch
Targets: Front of hips
- Step into a lunge
- Drop back knee
- Gently push hips forward and hold.
2. Figure-Four Stretch
Targets: Glutes
- Lie on your back
- Cross ankle over opposite knee
- Pull legs toward you and hold
3. Pigeon Stretch
Targets: Deep hip muscles
- Sitting on the floor, one leg bent in front
- Other extended behind
- Lean forward gently and hold
4. Kneeling Quad Stretch
Targets: Quads + hip flexors
- Kneel on one knee
- Pull back foot toward glutes
- Keep hips tucked under and hold
5. 90/90 Hip Stretch
Targets: Internal & external rotation
- Sit with both knees bent at 90°
- Lean forward over front leg and hold
6. Wide-Leg Forward Fold
Targets: Inner thighs + hips
- Sit or stand with legs wide
- Hinge forward with a straight spine and hold
The Best Approach
- Tight hips → need stretching and strengthening
- Weak hips → need strengthening first (then add mobility)
- Most people → benefit from both
If your hips feel tight, stretching can help, but it’s not the full solution, strengthening is an important aspect too. If they feel weak, strengthening is absolutely essential. Often the two go hand in hand. Pilates and barre are great for combining strength, control and mobility for this muscle group, all in one session. Keeping your hips healthy will ultimately help in everyday movement today and lead you into a healthier, more mobile future.
Sources:
NASM. Tips for Hip Mobility: Exercises for Flexibility & Performance
https://blog.nasm.org/tips-for-hip-mobility-exercises-for-flexibility-performance
NASM. Addressing Overactive Hip Flexors with Corrective Exercise
https://blog.nasm.org/ces/addressing-overactive-hip-flexors-with-corrective-exercise
ACE. Why Hip Pain is So Common and How to Address It
https://www.acefitness.org/resources/pros/expert-articles/6074/why-hip-pain-is-so-common-and-how-to-address-it/?srsltid=AfmBOoomIHKusfYbI1Kq5YlURsGfaU0GbCy2FN8Uo4GhaSoP7is80eto
PubMed Central. The Influence of Stretching the Hip Flexor Muscles on Performance Parameters
https://pmc.ncbi.nlm.nih.gov/articles/PMC7922112/
PubMed Central. Improved Hip Flexibility and Gluteal Function Following a Daily Lunge-and-Reach Stretching Intervention
https://pubmed.ncbi.nlm.nih.gov/40469644/
Springer Nature Link. Comparison of two different stretching strategies to improve hip extension mobility in healthy and active adults: a crossover clinical trial
https://link.springer.com/article/10.1186/s12891-024-07988-9
Healthline. The 90/90 Stretch Can Improve Pain and Function in Your Hips and Back
https://www.healthline.com/health/fitness/90-90-stretch
Healthline. 7 Stretches to Relieve Tight Hips
https://www.healthline.com/health/tight-hips
PubMed Central. Hip Flexor Muscle Activation During Common Rehabilitation and Strength Exercises
https://pmc.ncbi.nlm.nih.gov/articles/PMC11546833/
