Don’t Let Weak Hips Limit You (4 Exercises & Video To Help)

by tinareale on October 15, 2014

Yesterday, I shared tips on alignment and how to safely get into one of my favorite hip opening postures – Pigeon Pose. So it may seem a little odd that today I will share how to strengthen that same area.

Outer Hips Blog

It’s true. For many of us, the outer hips are TIGHT. So we tend to assume that means they are tight from being overworked. For this area, though, they can actually show as tight because they are under-worked. We sit all day. Our natural posture is to stand with our feet opening out, further contracting the area. The outer hip musculature gets shortened…and other muscles compensate for the imbalance this causes. Then, the muscles such as the gluteus medius, minimus, and external rotators get used less..making them weaker, but still just as tight. It’s a pretty vicious cycle, no?

In order to create balance and openness into the area, we should in fact work to strengthen it as well as stretch it out. That’s the aim of this 15 minute video – 4 simple exercises to target the outer hips and strengthen those small muscles that provide stability to our hips, strength to our practice, and balance to our bodies. Bonus! These exercises are great to cross train for SO MANY forms of fitness – from running to yoga to CrossFit. Everyone can use stability and balance in the hip musculature. So, enjoy!

What is your favorite way to strengthen this all important area? Learn a new one today? 


1 Nicole October 15, 2014 at 9:50 am

I love hip stretches. I love pigeon pose and happy baby :) I can relax in those poses all day!

2 tinareale October 16, 2014 at 6:26 am

Thanks, Nicole! I have my days where I love them and other days where they are hard to get into. Backbends, though? Those are my fave. Haha! Funny how we all have different poses we could do all day. :)

3 Theodora October 15, 2014 at 6:51 pm

Hi lady! Just an fyi that I love the new blog :)

4 tinareale October 16, 2014 at 6:27 am

Hey!!! Thanks for popping in and saying that. I have to say…the feeling is mutual. Love your new site too. ;)

5 Linz @ Itz Linz October 16, 2014 at 7:03 am

i second that! so glad you’re back! :) :)

6 Fiona @ Get Fit Fiona October 15, 2014 at 11:03 pm

I generally have tight hips so I’ll definitely be trying out this video.

7 tinareale October 16, 2014 at 6:30 am

Its funny how tight can mean weak. I started doing work on my outer hips and core more the past few months and it’s made a world of difference I feel.

8 Annmarie October 16, 2014 at 7:10 am

My hips are SO tight! I need to do these stretches in the worst way!!!

9 Bri October 16, 2014 at 7:15 am

I love these moves and usually incorporate them at the end of my (and my clients!) workouts! I will share on my FB page :)

10 tinareale October 17, 2014 at 6:13 am

Thank you so much, Bri!!!

11 Erin @ Her Heartland Soul October 16, 2014 at 2:45 pm

Great tips! I love hip stretches!

12 She Rocks Fitness October 16, 2014 at 3:38 pm

LOVE hip stretches…with all the running I’ve been doing lately, I am a HUGE fan of double pigeon and frog pose…Feels so GOOD!

13 Christine @ Love, Life, Surf October 17, 2014 at 10:23 pm

Oh I love this and need this so badly!! My hips definitely need some love and strengthening :-)

14 Lauren October 20, 2014 at 7:54 am

Hips are my favorite in yoga! I definitely need to try these strengthening exercises out – have never seen the first 3 before. I could hangout in pigeon pose forever – feels so good!

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