Buy the Moderate Hip WorksheetThese general hip stretches & exercises are simple, but effective in helping to strengthen the hip and relieve hip pain. This hip routine is performed in real-time so it’s easy to follow along. This hip routine is Day 2 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These hip stretches & exercises are not only great for the hip, but they are also great for the knees and back.

For this routine, you will need a stretch strap, belt, or dog leash to stretch, and a resistive band.

Let’s begin with a quick 2 minute warm up to help get the hip muscles loose and ready to go. Seated hip flexion, long arc quads (leg/knee extension), and sit to stands will help the muscles get ready for the routine.

Start off with exercises lying down to get the muscles moving and strengthened. Supine straight leg raises (SLR), hip abduction in hooklying with a resistive band, and bridging will help activate the muscles around the hip to improve stability and decrease pain.

Then going into some full stretches with a hamstring stretch, IT band stretch, quad stretch, and a hip flexor stretch will really help improve motion and decrease tight muscles.

Finally, in standing, hip flexion and extension with a resistive band and squats at a chair are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 2 of the Moderate Whole Body Wellness Challenge. See you back here for Day 3!

More Ask Doctor Jo Videos:

Dr. Jo’s Moderate Whole Body Wellness Challenge Playlist

Dr. Jo’s Beginner Whole Body Wellness Challenge Playlist

10 Best Hip Strengthening Exercises to Relieve Hip Pain

You may also like

Pelvic Floor Exercises
These Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it's best to start with a little and slowly work up.
Hip Osteoarthritis Pain Relief
Hip osteoarthritis (OA) can be very painful and make the hips stiff. Often simple exercises will help gain movement in the hips and reduce pain. These 5 hip exercises, which can be done lying down, may help.
Hip Pain Relief
Hip pain can also cause pain in your back and knees. Loosening up the hip joint and strengthening the muscles around the area should help decrease the pain.
Favorite Hip Pain Relief Stretch
Often tight hip flexor muscles can cause hip pain. My favorite stretch for this area is a modified hip flexor stretch. It’s great for the hip, knee, and back area.
Stiff Hip Stretches
Stiff and tight hips can be caused by many things including arthritis, an injury & overuse. When the hips tighten up, it can also lead to low back pain and/or knee pain. These stiff hip stretches may provide relief.
Hip Pain Relief Exercises
Hip pain can make it difficult to perform everyday activities. Here are three of my favorite hip exercises to help strengthening the muscles, relieve pain, and reduce tightness.
Hip Stretches & Exercises
It’s Hip Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time hip routine is simple, but effective in helping strengthen the hips & relieve hip pain.
Hip Pain Relief In Bed
These hip pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve hip pain in the morning before getting up, and/or when going to bed at night.
Hip Pain Relief Stretches
Hip pain can make it difficult to perform everyday activities. Here are three of my favorite hip stretches to help relieve hip pain and tightness.

Page 2 of 2