Your hip is made up of some pretty important muscles, such the gluteus maximus, gluteus medius, gluteus minimus are located at the back of your hips and your hip flexors (Psoas and Iliacus muscles) located at the front of your hips.
Unfortunately, many of us do not have optimally functioning hip muscles, which can result in a wide range of injuries
Check out these exercises demonstrated by COAST Athletic Therapist Laura Claridad, to build strong and resilient hips!
AIRPLANE
The Airplane exercise challenges balance and ankle stability as well as glute engagement and control through a full range of motion.
Start in a single leg stance and hinge at the hip to tilt your torso forward. Extend your other leg backwards.
Focus on really grounding down through your standing foot.
With control, slowly rotate to open your pelvis to the side. The movement is an external rotation of the standing hip.
Return to the starting position.
Complete 2 rounds per side until you feel the glute and hip muscles start to burn.
LOADED AIRPLANE
Loaded Airplane is a progression from a basic Airplane. By lifting your back foot and adding weight, your hip has to work harder to stabilize. It is important to find the version that works best for you. If the weight is too much, just start by elevating your back leg and slowly progress by adding more weight.
TWISTED PSOAS STRETCH
Most of us are familiar with a basic half kneeling psoas stretch. Take your psoas stretch to the next level with this variation. If done correctly, you should feel this stretch all up through your quad, psoas and even obliques.
From a half kneeling position, tuck your hips and lean slightly back.
Slowly tilt to the side and slightly twist
Breathe into the side you are stretching
Hold for 20-30 seconds
