Hip Conditioning
Program

 

Strengthening the hip muscles is crucial for athletes, as the hips play a central role in nearly every movement, from running and jumping to cutting and pivoting. A strong and stable hip foundation helps improve athletic performance by enhancing power, speed, and agility. Additionally, hip strengthening reduces the risk of injury, particularly in the lower back, knees, and groin, by promoting proper alignment and efficient movement patterns.

Whether you’re a runner, soccer player, or gymnast, developing hip strength is essential for optimizing performance and preventing common sports-related injuries.

Hip Conditioning

< Evidence-Based Practice >

  • Hip strength and stability play a crucial role in athletic performance and injury prevention across various sports.
  • Studies have shown correlations between hip strength and postural stability in athletes (Olsen et al., 2021), as well as its importance for skating performance in ice hockey players (Secomb et al., 2021).
  • Hip strength is also associated with core endurance and balance in runners (Bhura et al., 2023).
  • For overhead athletes, hip and core function are essential for efficient energy transfer through the kinetic chain (Jones & Safran, 2023).
  • In baseball pitchers, hip strength correlates with pitching biomechanics (Albiero et al., 2022).
  • Hip abductor strength and activation are critical for balance and mobility across age groups (Lanza et al., 2022).
  • In volleyball players, knee and hip extensor strength correlate with Y Balance Test performance (Guirelli et al., 2021).
Hip Conditioning

< Exercises & Trainings >

        • KB Hip Flexion
        • Seated Leg Hurdle
        • Side Plank Clamshell
        • Hip Airplane
        • Slow Tempo Banded Squat
        • Split Squat
        • Single-Leg Romanian Deadlift
        • Single-Leg Squat

< Reference >

  • Olsen, Bryce, Nicholas Freijomil, Jennifer Csonka, Tara Moore, Carolyn Killelea, Mallory S Faherty, and Timothy C Sell. “The Relationship Between Hip Strength and Postural Stability in Collegiate Athletes Who Participate in Lower Extremity Dominant Sports.” International Journal of Sports Physical Therapy 16, no. 1 (February 1, 2021). https://doi.org/10.26603/001c.18817.
  • Secomb, Josh L., Benjamin J. Dascombe, and Sophia Nimphius. “Importance of Joint Angle-Specific Hip Strength for Skating Performance in Semiprofessional Ice Hockey Athletes.” Journal of Strength and Conditioning Research 35, no. 9 (September 2021): 2599–2603. https://doi.org/10.1519/JSC.0000000000004087.
  • Bhura, Dr. Paras, Dr. Sweety Shah, and Dr. Camy Bhura Pt. “Co-Relationships between Core Endurance, Hip Strength and Balance in Athletes.” International Journal of Sports, Health and Physical Education 5, no. 2 (January 1, 2023): 101–6. https://doi.org/10.33545/26647559.2023.v5.i2b.90.
  • Jones, Steven D., and Marc R. Safran. “Current Concepts: The Hip, Core and Kinetic Chain in the Overhead Athlete.” Journal of Shoulder and Elbow Surgery 33, no. 2 (February 2024): 450–56. https://doi.org/10.1016/j.jse.2023.10.009.
  • Albiero, Maxwell L., Wesley Kokott, Cody Dziuk, and Janelle A. Cross. “Hip Strength and Pitching Biomechanics in Adolescent Baseball Pitchers.” Journal of Athletic Training 58, no. 3 (March 1, 2023): 271–78. https://doi.org/10.4085/1062-6050-0074.22.
  • Lanza, Marcel B., Breanna Arbuco, Alice S. Ryan, Andrea G. Shipper, Vicki L. Gray, and Odessa Addison. “Systematic Review of the Importance of Hip Muscle Strength, Activation, and Structure in Balance and Mobility Tasks.” Archives of Physical Medicine and Rehabilitation 103, no. 8 (August 2022): 1651–62. https://doi.org/10.1016/j.apmr.2021.12.008.
  • Guirelli, Agnes R., Caio A. Carvalho, Júlia M. Dos Santos, and Lilian Ramiro Felicio. “Relationship between the Strength of the Hip and Knee Stabilizer Muscles and the Y Balance Test Performance in Adolescent Volleyball Athletes.” The Journal of Sports Medicine and Physical Fitness 61, no. 10 (October 2021). https://doi.org/10.23736/S0022-4707.21.11744-X.