Workout-Hips

93 Pins

Susan Richter

a man is doing push ups on the floor in front of a gym equipment rack

Gym Tips For Beginners

Evin Keane | Rehab & Resilience Coach for Athletes on Instagram: "A muscles ability to contract and shorten depends on its ability to stretch and lengthen. The primary function of the glutes is to extend, externally rotate and abduct the hip joint. This means in order to fully lengthen the glute you need to be able to access internal rotation, adduction and flexion of the hip joint. This is genuine internal rotation. An inability to activate your glutes is not a muscle issues, it’s a joint position issue. Comment below the word “foundations1” and I’ll send you the link to my 6-week Athletic Bulletproof Foundations program which will help you unlock your internal rotation and get those glutes firing!"

a man is sitting on the floor with his feet up and holding an object in front of him

Hip Strengthening Exercises

Isometric Exercises

Hip Exercises

Alejandro Matias CPT on Instagram: "🚨 Weak hips holding you back? 🚨Here are 5 hip-strengthening exercises to bulletproof your hips for life:1️⃣ Hip Flexor Lifts • Strengthens the hips in a shortened position. • ✅ 10 reps x 3 sets.2️⃣ Deep Resting Lunge + Lift Off • Builds strength in a lengthened position.3️⃣ 90-90 Switch • Strengthens internal/external rotation. • ✅ 10 reps before your workout, slow and intentional.4️⃣ Elevated Clamshell • Targets the glute medius for external rotation.5️⃣ Hip Hurdles • Improves hip mobility and control.Make these a part of your routine to unlock stronger, more mobile hips! 💪Tag a friend who needs this! 🔥 #HipMobility #StrengthTraining #BulletproofHips"

a man sitting on the floor with his foot up in front of him and holding an object

Yoga For Sciatica Relief

Iliacus Muscle Release

Rehabilitation Exercises

Alvin Guo (Yingzhe)｜ Low Back Specialist on Instagram: "Piriformis can wreak havoc on your lower back. The piriformis is a small but powerful muscle that stabilizes your hip and helps with movement. When it’s tight or overactive, it can compress the sciatic nerve or create imbalances in your pelvis, leading to unnecessary stress on your lower back. But tight piriformis are only part of the puzzle. You need to train your hip, foot, leg, even upper body so you can maintain the relief long term. And this exercise will help you do just that. I am currently offering a free 7 day trial to help you release your tight piriformis and fix lower back for good. Comment “Align” below to get started! #piriformissyndrome #lowbackpainrelief #lowbackpain #lowbackexercises #hippainrelief"

Recover Pain | Chronic Back Pain & Sciatica on Instagram: "💥 Stop Stretching Your Hips

❌ If you’re dealing with lower back pain and spend all your time stretching your hips, but your pain keeps coming back, do these 3 strengthening exercises instead:

1️⃣ Sitting Single Leg Raises

These are great for strengthening your quads and hip flexors.

2️⃣ Banded Hip Flexion

This one will help strengthen your psoas muscle while keeping your back neutral.

3️⃣ Weighted Hip Flexion

This one’s great because you can start with low weight and increase it as your hip flexors get stronger!

💪 These exercises can help strengthen your hip flexors muscles, so that they get tight less often, helping alleviate your low back pain.

✅ And if you want a long term plan to recover from back pain for life, mess Single Leg Raises, Hyperlordosis Exercises, Chronic Back Pain, Psoas Muscle, Get Stronger, Strengthening Exercises, Carpal Tunnel, Leg Raises

Single Leg Raises

Hyperlordosis Exercises

Chronic Back Pain

Psoas Muscle

Get Stronger

Strengthening Exercises

Carpal Tunnel

Leg Raises

Recover Pain | Chronic Back Pain & Sciatica on Instagram: "💥 Stop Stretching Your Hips ❌ If you’re dealing with lower back pain and spend all your time stretching your hips, but your pain keeps coming back, do these 3 strengthening exercises instead: 1️⃣ Sitting Single Leg Raises These are great for strengthening your quads and hip flexors. 2️⃣ Banded Hip Flexion This one will help strengthen your psoas muscle while keeping your back neutral. 3️⃣ Weighted Hip Flexion This one’s great because you can start with low weight and increase it as your hip flexors get stronger! 💪 These exercises can help strengthen your hip flexors muscles, so that they get tight less often, helping alleviate your low back pain. ✅ And if you want a long term plan to recover from back pain for life, mess

a woman is doing yoga on a blue mat with the words tight hips? try this 5 exercises

Sara | Yoga & Pilates Teacher on Instagram: "5 min HIP MOBILITY ROUTINE 1️⃣leg stretched lean backs x8 each side 2️⃣figure four rocks 30s each side 3️⃣legs open x10 4️⃣leg extended to butterfly stretch x8 5️⃣fire hydrant + leg extension x8 each side Loosen up those tight hips with this gentle mobility routine! Perfect for releasing tension, improving range of motion, and feeling more flexible! #hipflexibility #mobilitywork"

a man sitting on the ground with his legs crossed and holding a stick in front of him

Hip Mobility Exercises

Flexibility Routine

Belly Workout Challenge

Sciatica Relief

Healthy Life Hacks

Mobility Exercises

BACK PAIN🔹NECK PAIN🔹REHAB on Instagram: "7️⃣ Exercises for pain and hip joint prevention. Save this post Great post by @makarin Follow 👉@backpainadvice for daily pain relief tips! 📚 Follow 👉@backpainadvice for daily pain relief tips! 📚 1️⃣ Swing. We take the leg in our hands, the back should be straight, and swing the leg to the right and left 2️⃣ Bends to the side so that the shoulder touches the knee. 3️⃣ We stand with one foot on the block, and raise and lower the other leg in parallel. 4️⃣ Strengthen the joints and muscles of the core. Hold the block between your legs and turn your legs to the right and left. The knees are always above the floor. 5️⃣ We walk with our buttocks on the floor, legs should be straight. With this exercise, we mobilize and strengthen the joints

a man is sitting on the ground with his feet up in front of him and an object hovering above him

Back Pain | Neck Pain | Rehab on Instagram: "Suffer from piriformis syndrome? Try this stretches ❤️ • Save & Try these! Tag someone who needs to see this👇🏻 ------------------ Great post by @makarin ------------------ ------------------ ⚠️ Disclaimer- this summary is for educational purposes only and should not substitute medical advice. ------------------ #ptvitals #jointhealth #mobilitytraining #exercisetips #movementismedicine #functionalmovement #mobilityexercises #stretching #mobilitytraining #spine #mobilitywork"

a man standing in front of a weight machine

Physical Therapy Exercises

Justin Mucci on Instagram: "Hip Cracking & Popping Solved👇 These 3 Movements have been my GO-TO for me solving this issue: - Incline Pigeon - Couch Stretch - Seated GM All of these scale from easy to tougher variations, but the beauty is that you can start at very beginner levels and still see clear signs of improvement. 🔑 Point to focus on is that you are spending the most time where you feel the most tension to develop everlasting mobility to fully alleviate that clicking, popping, or cracking feeling in the hips. For direct coaching on hip ability & explosiveness, check the link in bio for my private community w/ programs for $25/month, no long term contract. Stay Locked In🔒 - - - - - - Edit: @realreelsacademy Video: @wiatrak_media3"

a woman sitting on the floor in front of a couch

Doctor Of Chiropractic

Dr. K, Doctor of Chiropractic | Spine Degeneration Arthritis on Instagram: "And what to do 👇 When you first get injured, your body’s “danger detector”—your nervous system 🧠—sends pain signals to keep you safe while you heal. Normally pain calms down within 1-3 months. But sometimes, the system gets stuck in a “danger state,” staying on high alert. Now, even harmless activities like putting on shoes or standing up trigger pain because your nervous system sees them as threats—I know, annoyinggggg. Here’s the tricky part: Avoiding movement or resting completely only reinforces this danger mode‼️ ➡️ Your nervous system stays hyper-protective. ➡️ Pain feels worse over time. ➡️ Muscles and joints supporting your pelvis & back weaken, leaving you stiff and vulnerable. This can spiral into c

Dr. Stacie Barber | Physical Therapist + Strength Coach on Instagram: "✨Anterior Hip Impingement / Femoracetabular Impingement (FAI)✨ ‼️This may present as pain in the front of the hip with squatting, bringing your knee to your chest or any movement involving closing in on the hip joint space. 👉🏼This can lead to pain, limited mobility, and possibly joint damage overtime, so is important to address early. ‼️There are two types of anterior hip impingement, but treatment for rehab will likely be similar, depending on the specific limitations. 👉🏼👉🏼Exercise and treatment will focus on: - Restoring hip mobility - Increasing space in the joint - Strengthening the hip muscles - Improving stability of the joint and surrounding structures - Decreasing pain with functional and sport