strenghtening the hips

[UFC rocks]

hi ever one just wanted to know about a few ways to strenghten the hips. i am only 19 and already starting to get hip acks and pain in my right hip, i feel like such a old man.

this is propably down to bad form when lifting which is why i have already rew evaluated my form and corrected it.

but other than that i would also like to try a few exercises to improve my hips/hip flexiors.

any help would be great, thanks in advance.

 

[Yanick]

Squats, deads/RDL's, lunges (all planes), split squats, unilateral stuff (RDL/squat), Pull throughs, cleans/snatches, swings, GM's, GHR's.

As far as strengthening the hip flexors, I am not aware of any specific exercises (except for leg raises and sit ups and such) that really strengthen them, and due to the propensity of most people to have tight hip flexors, I believe movements targeted directly towards that end are unnecessary. Unless you have specifically been told by someone who has evaluated you that you have weak hip flexors, I'd just stick to the compound movements and the core exercises (planks and such) which should help on that end.

 

[Rockfella]

Include straight leg deadlifts also.

 

[gtbmed]

Do squats, deads, and good mornings. Yanick is right.

 

[Dale Mabry]

I don't know for sure, but judging by what little you have said and what is typical of BBer-types, I would be willing to bet that you need more hip mobility work, not hip strength work.

Straight leg march, side leg swings, side lunges, etc.

 

[UFC rocks]

thanks for all the replys, i have been doing all the compound exercises but not much core work, i think that plus the bad form is what the problem is.

i think i will do core exercises 2 times a week, and keep an eye on my form.

once again thanks for all the advice

 

[Yanick]

I don't know for sure, but judging by what little you have said and what is typical of BBer-types, I would be willing to bet that you need more hip mobility work, not hip strength work.

Straight leg march, side leg swings, side lunges, etc.

This, of course, is a very valid point which I think needs to be reiterated.

This is a pretty good article with videos on some hip mobility drills.

 

[UFC rocks]

Yanick i checked out the link, some of them videos look quiet funny, but if they will help then i will give them a go. but i am glad i workout on my own, so no one can see me doing them and think "what the fuck is that guy doing"

thanks for the link.

 

[T_man]

I have hip instability and this leads to various problems (for me it was a strained groin which led to physiotherapy which led to them telling me about my hip instability) and you might have this too.

Do exercises such as the crab, the bridge and weightless lunges but as more of a stretch to strengthen the stabiliser muscles, adductors and abductors before doing any weighted work on them.

 

[TrojanMan60563]

I used to powerlift and I squat and deadlift sumo. That takes a lot of hip strength, and I never did any specific training for it. I would only assume since I start out sumo from the start as I got stronger so did my hips. So my idea would be to change your lifting style and do it slowly so you don't get hurt, and as you get stronger doing sumo lifts your hips will as well.

 

[RoosterTX]

flutter kicks. dirty dogs

YouTube - Flutter Kick

YouTube - Burn the fat with dirty dogs (the exercise, not the hotdog)

On the flutter kicks it's a four count, a good number to stive for is a hundred, then work your way to five hundred.

Dirty dogs sets of 25, then sets of 50 as you progress