If one part of the body deserved MVP status, the hips would be a strong contender. “The hips play a huge role in just about every movement you perform in daily life,” says physiotherapist Andy Fata-Chan. They’re among the body’s most mobile and stabilising joints, bearing much of your weight and playing a crucial role in balance, mobility and pelvic support.
Your hips often send signals when they’re in need of some TLC. After long periods of sitting, your hip flexors (the muscles at the front of your hips) can tighten from being held in a shortened position, leading to stiffness or discomfort when walking, squatting at the gym or simply using the toilet or couch. Arthritis can develop when tissue breaks down under the strain of bearing body weight, and bursitis—often caused by muscle overuse—can trigger painful inflammation near the joints. “The body is like a group project, and ideally everything is contributing equally, but restrictions or deficits in certain joints or muscles can cause overuse injuries elsewhere,” explains Fata-Chan. When the hips aren’t doing their fair share, the knees, lower back or glutes often pick up the slack.
You can support your hips by taking steps to keep them strong and injury-free. Aim to complete three sets of each movement and work this routine into your schedule two to three times a week to build stability and ease.
Skater Taps
How to do it:
• Start by standing with your feet slightly wider than hip-width, hands resting on your hips.
• Lower into a squat and hold. While keeping your torso stable, tap your left foot out to the side.
• Bring your foot back to the centre and repeat on the right side.
• That’s one rep. Aim for 10 in total.
Semicircle Sweeps
How to do it:
• Stand tall with your hands on your hips. Extend your right leg straight out in front of you like it’s pointing to 12 o’clock.
• Sweep the foot in a semicircle to the 6 o’clock position, then bring it back to 12.
• Keep the leg straight and your upper body stable.
• Do 10 reps on one leg, then switch sides.
Ball Twist
How to do it:
• Hold a ball close to your waist and stand upright.
• Lift your left knee so you’re balancing on your right foot.
• Rotate your torso to move the ball all the way to your left, then to your right, then return to the centre.
• That’s one rep. Do five reps per side.
Single Leg Deadlift
How to do it:
• Begin standing. Raise your right knee towards your chest.
• With a soft bend in your left knee, hinge forward and extend your right leg behind you while reaching towards the floor.
• Keep your spine long. Pause briefly, then return to the start.
• Do 10 reps, then switch sides and repeat.
One-Foot Hop
How to do it:
• Stand with your feet hip-width apart.
• Lift your right leg slightly behind you, keeping the foot off the ground. Hands go on hips.
• Hop forward gently on your left foot and catch your balance.
• Repeat 10 hops, then switch legs.
Pillow Stance
How to do it:
• Place a pillow on the floor and stand in the centre with both feet.
• Lift your left knee to hip height with a 90-degree bend. Hold your balance for as long as possible.
• Switch legs and repeat.
• Perform two rounds on each side.
Balance Boosters
Add these simple balance challenges to your day to support hip strength and stability:
• Single-leg stand while brushing your teeth, waiting in a queue, or taking a call.
• Heel-to-toe walk for 20 steps when heading to your car or grabbing the post.
• Tiptoe balance while doing the dishes, waiting for the kettle to boil, or drying your hair.
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