The hips are the most powerful joint complex in the body. The muscles surrounding the hip generate the force that drives every sprint, every jump, every change of direction, and every step up a flight of stairs. When hip strength is adequate, the entire lower extremity works efficiently and injury risk drops significantly. When it is not, the consequences travel in both directions: knee pain, lower back pain, ankle instability, and reduced athletic performance are all common downstream effects of insufficient hip strength.
This guide covers the hip muscles, how to identify which are weak, the best exercises for each muscle group, and a complete programme for developing the kind of hip strength that makes a difference in daily function and sport.
The Hip Muscle Groups and What They Do
Effective hip strengthening requires understanding which muscles you are targeting and what function each serves. The hip is not one muscle but a complex of groups working together.
Hip extensors (gluteus maximus and hamstrings): The primary drivers of hip extension, which powers running, jumping, stair climbing, and the push-off phase of every stride. The gluteus maximus is the largest muscle in the body and the dominant force producer for all explosive hip extension. The hamstrings contribute to hip extension alongside their role in knee flexion.
Hip abductors (gluteus medius and minimus): Responsible for moving the leg away from the midline and, more importantly during athletic activity, stabilising the pelvis during single-leg stance. Every running stride, every step on stairs, every single-leg landing requires the abductors of the stance leg to prevent the pelvis from dropping on the unsupported side. Weakness here is the most common hip-related finding in athletes with knee pain, lower back pain, and IT band syndrome.
Hip external rotators (piriformis and deep rotators): Six deep muscles that rotate the femur outward in the hip socket. They contribute to hip stability during landing and direction changes and work alongside the abductors to control the alignment of the knee during athletic movements. Weakness contributes to the knee valgus pattern associated with ACL injury risk.
Hip flexors (iliopsoas and rectus femoris): Drive the knee forward and upward during running, stair climbing, and kicking. The iliopsoas is the primary hip flexor and the only muscle that connects the lumbar spine directly to the femur, making it relevant to both hip function and lumbar stability.
Hip adductors: The inner thigh muscles that bring the leg toward the midline. They contribute to dynamic stability during lateral movements and kicking actions and are commonly strained in field sport athletes whose training neglects them.
How to Identify Hip Weakness
The single-leg squat assessment:
Stand on one leg and perform a controlled single-leg squat to approximately 60 degrees of knee flexion. Observe:
- Does the knee drift inward (knee valgus)? This indicates insufficient hip abductor and external rotator strength.
- Does the hip of the non-standing leg drop below the standing hip (Trendelenburg sign)? This indicates gluteus medius weakness on the standing side.
- Does the trunk lean excessively toward the standing leg? This is a compensatory pattern for the same gluteus medius weakness.
The hip hinge assessment:
Perform a Romanian deadlift with a light load and observe whether the hips push back freely and the spine maintains a neutral position. Restricted range with lower back rounding typically indicates posterior chain weakness or hip mobility limitation.
The single-leg balance test:
Stand on one leg for 30 seconds with eyes open, then eyes closed. Excessive wobble, rapid foot adjustments, or inability to maintain 30 seconds indicates proprioceptive and stabiliser deficits in the hip and ankle complex.
Performance indicators:
Athletes who notice their knee caving inward during squats, who develop IT band or patellofemoral pain during running mileage increases, or who feel their lower back fatiguing during activities that should load the glutes are likely showing the functional consequences of hip weakness.
Hip Strengthening Exercises
Hip Extensor Exercises
Glute Bridge
The most accessible hip extensor exercise and the appropriate starting point for anyone new to hip strengthening or returning from injury.
How to do it:
- Lie on the back with knees bent, feet flat on the floor hip-width apart
- Drive the hips upward until the body forms a straight line from knees to shoulders
- Squeeze the glutes firmly at the top for 2 seconds
- Lower slowly and repeat
- Complete 3 sets of 15 reps
Progression: Single-leg glute bridge, then hip thrust with elevated upper back and added load.
Hip Thrust
The most effective exercise for developing maximal gluteus maximus strength. Research consistently shows higher glute activation during the hip thrust than during squats or deadlifts.
How to do it:
- Sit with the upper back against a bench, knees bent, feet flat on the floor
- Drive the hips upward until the body forms a straight line from knees to shoulders
- Squeeze the glutes firmly at the top for 1 second
- Lower slowly and repeat
- Complete 3 to 4 sets of 8 to 12 reps
Loading: Begin with bodyweight, progress to a barbell or resistance band across the hips.
Romanian Deadlift
Develops the posterior chain (glutes and hamstrings) through the hip hinge pattern. The hip hinge is the foundational movement of all pulling and lifting activity.
How to do it:
- Stand with feet hip-width apart holding dumbbells or a barbell
- Push the hips backward while maintaining a neutral spine
- Lower until a strong hamstring stretch is felt, typically to mid-shin level
- Drive the hips forward to return to standing
- Complete 3 to 4 sets of 8 reps
Single-leg Romanian Deadlift
Develops unilateral posterior chain strength and single-leg balance simultaneously. More specific to athletic demands than the bilateral version.
How to do it:
- Stand on one leg with a slight bend in the knee
- Hinge forward from the hip, extending the free leg behind
- Lower until a strong hamstring stretch is felt in the standing leg
- Drive the hip forward to return to standing
- Complete 3 sets of 8 reps per leg
Hip Abductor Exercises
Clamshell
The foundational gluteus medius activation exercise. Appropriate for beginners and as a warm-up activation tool for all levels.
How to do it:
- Lie on the side with hips bent to 45 degrees and knees bent to 90 degrees
- Keep the feet together and rotate the top knee upward to end range
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 15 reps per side
Progression: Add a loop resistance band above the knees.
Side-Lying Hip Abduction
Develops gluteus medius and minimus strength in the abducted position.
How to do it:
- Lie on the side with the body straight
- Lift the top leg to approximately 30 to 45 degrees
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 15 reps per side
Lateral Band Walk
Develops gluteus medius endurance in a weight-bearing position. More functionally relevant to athletic movements than side-lying exercises.
How to do it:
- Place a loop resistance band just above the knees
- Assume a quarter squat position with feet hip-width apart and toes pointing forward
- Step laterally while maintaining the squat and keeping the band under tension
- Complete 3 sets of 15 steps per direction
Key cue: Toes must remain pointing forward throughout. External toe rotation indicates the hip is substituting with the tensor fascia latae rather than the gluteus medius.
Step-Up With Hip Abduction
Combines single-leg stance demand with an abduction movement, developing the pelvic stabilisation most relevant to running and athletic activity.
How to do it:
- Stand facing a step or box of 30 to 40 centimetres
- Step up with one foot and drive the body upward
- At the top, immediately lift the opposite leg out to the side
- Hold the abduction for 2 seconds
- Lower and step down
- Complete 3 sets of 10 per side
Hip External Rotator Exercises
Fire Hydrant
Develops the hip external rotators and abductors in a quadruped position where the gluteus medius is the primary abductor with minimal contribution from the tensor fascia latae.
How to do it:
- Start on hands and knees in a tabletop position
- Keeping the knee bent at 90 degrees, lift the outside leg out to the side until the thigh is parallel to the floor
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 12 reps per side
Seated Hip External Rotation
Develops the deep external rotators in a position that isolates them from the abductors.
How to do it:
- Sit on the edge of a chair with feet flat on the floor
- Place a resistance band around both ankles
- Rotate one foot outward against the band resistance (externally rotating the hip)
- Hold for 5 seconds
- Release and repeat
- Complete 3 sets of 10 per side
Clamshell With Band
Adding a resistance band to the clamshell significantly increases the external rotator demand and is the primary progression once bodyweight clamshells become easy.
How to do it: Same as the standard clamshell but with a loop band above the knees providing resistance against the opening movement.
Hip Flexor Exercises
Standing Hip Flexion With Band
Develops iliopsoas strength in the standing position most relevant to running and athletic hip flexion demands.
How to do it:
- Anchor a resistance band at ankle height behind you
- Loop the band around one ankle
- Drive the knee forward and upward against the band resistance
- Hold at hip height for 3 seconds
- Lower and repeat
- Complete 3 sets of 10 reps per leg
Hanging Knee Raise
Develops hip flexor strength alongside core stability in a loaded hanging position.
How to do it:
- Hang from a pull-up bar with both hands
- Draw the knees upward toward the chest
- Control the lowering phase
- Complete 3 sets of 10 to 12 reps
Dead Bug
Develops hip flexor strength and endurance in the anti-extension core position most relevant to maintaining lumbar stability during hip flexion movements.
How to do it:
- Lie on the back with arms extended toward the ceiling and knees at 90 degrees
- Slowly lower the right arm overhead and the left leg toward the floor simultaneously
- Keep the lower back pressed against the floor throughout
- Return and repeat on the other side
- Complete 3 sets of 8 reps per side
Hip Adductor Exercises
Copenhagen Exercise
The most evidence-supported adductor strengthening exercise. Research on soccer players has found that regular Copenhagen exercise significantly reduces groin strain rates.
How to do it:
- Lie on the side with the top ankle resting on a bench at hip height
- Lift the hips off the floor by squeezing both legs toward each other
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 8 reps per side
Beginner modification: Place the bottom knee on the floor to reduce the load.
Lateral Lunge
Develops adductor strength through the lateral lunge pattern that closely replicates the demands of direction changes and defensive athletic movements.
How to do it:
- Stand with feet together
- Step one foot wide to the side and lower the hips toward the stepping foot
- Keep the other leg straight
- Drive through the bent leg to return to standing
- Complete 3 sets of 10 reps per side
Sumo Squat
Develops adductor and glute strength through a wide-stance squat that loads the inner thigh more than a standard squat.
How to do it:
- Stand with feet significantly wider than shoulder-width, toes turned out at 45 degrees
- Lower the hips directly downward, keeping the knees tracking over the toes
- Drive through the heels to stand
- Complete 3 sets of 12 reps
A Structured Hip Strengthening Programme
This programme is designed for an athlete or active adult who has identified hip weakness and wants a systematic approach to addressing it. It runs over 8 weeks with two to three sessions per week.
Phase 1: Activation and Foundation (Weeks 1 to 3)
Goal: Establish the neuromuscular activation patterns of each hip muscle group before adding significant load.
Session A:
- Glute bridge: 3 x 15
- Clamshell: 3 x 15 per side
- Side-lying hip abduction: 3 x 15 per side
- Dead bug: 3 x 8 per side
- Lateral lunge: 3 x 10 per side
Session B:
- Hip thrust (bodyweight): 3 x 15
- Fire hydrant: 3 x 12 per side
- Standing hip flexion with band: 3 x 10 per leg
- Copenhagen exercise (modified): 3 x 8 per side
- Sumo squat: 3 x 12
Perform sessions A and B on alternating days, 2 to 3 times per week.
Phase 2: Loading (Weeks 4 to 6)
Goal: Introduce progressive external loading and more demanding exercise variations.
Session A:
- Hip thrust (loaded): 3 x 10 at challenging load
- Romanian deadlift: 3 x 8
- Banded clamshell: 3 x 15 per side
- Lateral band walk: 3 x 15 steps per direction
- Copenhagen exercise (full): 3 x 8 per side
Session B:
- Single-leg glute bridge: 3 x 12 per side
- Single-leg Romanian deadlift: 3 x 8 per leg
- Step-up with hip abduction: 3 x 10 per side
- Lateral lunge (loaded): 3 x 10 per side
- Hanging knee raise: 3 x 10
Phase 3: Performance (Weeks 7 to 8)
Goal: Maximum hip strength expression and sport-specific transfer.
Session A:
- Hip thrust (heavy): 4 x 6 to 8
- Romanian deadlift (heavy): 4 x 6
- Lateral band walk (heavy band): 3 x 15 per direction
- Copenhagen exercise (loaded): 3 x 8 per side
Session B:
- Single-leg Romanian deadlift (loaded): 4 x 6 per leg
- Single-leg squat to box: 3 x 8 per leg
- Fire hydrant with ankle weight: 3 x 12 per side
- Lateral lunge (heavier load): 3 x 8 per side
Hip Strengthening for Specific Goals
For runners: Prioritise the gluteus medius and single-leg stability work. Include clamshells and lateral band walks before every run as a warm-up activation protocol. The single-leg Romanian deadlift and step-up with abduction are the most transfer-specific exercises for running mechanics.
For reducing knee pain: Focus on hip abductor and external rotator strength to correct the femoral adduction and internal rotation that loads the patellofemoral joint and IT band. The lateral band walk, clamshell, and fire hydrant are the primary exercises.
For reducing lower back pain: Prioritise hip extensor and abductor strength. The glute bridge, hip thrust, and dead bug develop the gluteal and deep core strength that reduces compensatory lumbar loading. See the hip lower back exercises article on this site for the complete approach.
For athletic performance: All hip muscle groups matter but hip extensor power (hip thrust, Romanian deadlift) and single-leg stability (single-leg Romanian deadlift, Copenhagen) produce the greatest performance transfer.
Frequently Asked Questions
How long does it take to see results from hip strengthening?
Most people notice improved movement quality and reduced compensation patterns within 3 to 4 weeks of consistent twice-weekly training. Meaningful strength improvements are measurable within 6 to 8 weeks. Full development of the hip strength needed to resolve longstanding injury patterns typically takes 8 to 16 weeks of consistent work.
Should I stretch or strengthen my hips first?
Both are typically needed, but the sequencing matters. If hip tightness is significantly limiting the range of motion needed for strengthening exercises, brief mobility work before the session improves the quality of the exercises. However, extensive static stretching immediately before strengthening reduces the force output available during the session. A brief dynamic warm-up followed by strengthening, with longer stretching sessions after training or at separate times, produces the best results for most people.
Can I do hip strengthening exercises every day?
The activation and bodyweight exercises in Phase 1 (clamshells, glute bridges, dead bugs) can be performed daily without significant recovery concerns. The heavier loaded exercises in Phases 2 and 3 require 48 hours of recovery between sessions. A practical approach is daily light activation work alongside the structured strengthening programme performed two to three times per week.
Why do I feel hip strengthening exercises in my lower back rather than my glutes?
Lower back dominance during hip strengthening exercises typically indicates one of two things: the glutes are neurologically inhibited and not contributing adequately, or the exercise is being performed with excessive range that the hip extensors cannot control and the lower back is compensating. Address this by performing glute bridges and clamshells first to activate the glutes, and reducing the range of Romanian deadlifts until the posterior chain can control the movement without lower back involvement.
Are squats good for hip strengthening?
Yes, but with important context. Standard squats develop the quadriceps and glutes through the squat pattern, but they do not adequately develop the hip abductors or external rotators that are most commonly weak in people with hip-related issues. A complete hip strengthening programme combines squat-pattern exercises with targeted abductor and rotator work rather than relying on squats alone.