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Exercises to Strengthen Hip Bones

by Matthew Schirm

About Matthew Schirm

Matthew Schirm has worked in the sports-performance field since 1998. He has professional experience as a college baseball coach and weight-training instructor. He earned a Master of Science in human movement from A.T. Still University in 2009.

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Overview

According to the textbook “Basic Biomechanics,” your bone, like your muscles, can adapt to the stresses placed on them. Therefore, you can strengthen your bones by stressing them with resistance exercises. When you perform resistance exercises, your muscles pull on your bones, creating forces that strengthen them. It is important that your hip bones are strong because you use them so often during daily activities. Your hip bones are essential for activities such as standing up, sitting down and walking. You can perform a variety of resistance exercises at home or at a gym to strengthen your hip bones.

Squats

Squats move your hip bones through flexion and extension ranges of motion and strengthen them accordingly. To perform squats, according to the textbook “Essentials of Strength Training and Conditioning,” stand upright with your feet shoulder-width apart or wider. Bend forward at your waist slightly and flex your knees to lower your thighs until they are parallel to the ground. Reverse the movement to stand back up and repeat. Be sure to keep your back straight during the exercise. You can perform squats with your body weight only, while holding a barbell across your upper back or while holding dumbbells close to your shoulders.

Lunges

Lunges work many of the same muscles as squats and similarly stress your hip bones. Like squats, you can perform lunges with your body weight, a barbell or dumbbells for resistance. To prepare for the exercise, stand with your feet shoulder-width apart. Step forward about 2 to 3 feet with either foot; let your opposite heel come off the ground as you step. As your foot connects with the ground, bend your knees to lower your upper body toward the ground. When your front thigh is parallel to the ground, push off your front foot and step back to the starting position. Repeat the exercise with your opposite leg.

Step-Ups

For step-ups, you use your hip bones by repeatedly stepping up onto a sturdy object, like the name of the exercise suggests. To perform step-ups, stand in front of a bench, chair or other sturdy object with your hands at your sides. You can hold dumbbells for added resistance if desired. Step up with your right foot and straighten your right leg to lift your left foot off the ground. Then bend your right leg to place your left foot back on the ground followed by your right foot. Reverse the exercise by stepping up with your left foot.

Hip Abduction

According to the American Council on Exercise, the hip abduction exercise strengthens many of the muscles that surround your hip joint. These muscles, then, apply force to your hip bones throughout the movement. To prepare for the exercise, lie on either side with your legs stacked and support your head with your lower arm. Extend your top leg toward the ceiling until it begins to rotate or you feel tension and lower it back down. Repeat at least 10 times, then try the exercise on the opposite side.

Hip Adduction

Hip adduction is very similar to hip abduction. To perform this exercise, start in the same position as hip abduction, but move your bottom leg in front of your top leg. Then repeatedly lift your bottom leg until you feel tension and lower it back down. Perform as many repetitions as desired with both legs.

References (3)

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.