8 Simple Exercises For Stronger Hips - BEGINNER and INTERMEDIATE

Weak hips? THIS routine will help! 8 of the best exercises to increase hip strength and stability at home. Alleviate pain in your knees, hips, and back with these effective hip strengthening exercises! I’m sharing two hip routines with you - one for beginners and one that’s more intermediate, so you’re sure to find something that works for you! Time stamps to both routines are included in the description below.
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➡️ JARED’S RESISTANCE BAND TUBING SET: urlgeni.us/amzn/drjaredresist...
➡️ JARED’S RESISTANCE LOOP SET: urlgeni.us/amzn/smallresistan...
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✅ STRETCH TIGHT HIPS! 7-MINUTE HIP OPENER ROUTINE: • How To Stretch Tight H...
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WHY IS HIP STRENGTH IMPORTANT?
Much of the knee, hip, and back pain that I treat as a physical therapist can be attributed to one thing - HIP WEAKNESS.
You see - your hips need to be very mobile, but they also need to be very strong.
Because weakness in the hips doesn’t always manifest itself as pain in the hips. In fact, in the majority of cases it will come across first as KNEE PAIN and LOWER BACK PAIN.
You see - your hips are what control the mechanical motion at your knees and back. They need to be very strong so that your knees can function properly and your back can be supported/stabilized through movement.
WHAT ARE THE BEST EXERCISES TO STRENGTHEN MY HIPS?
The best exercise to increase hip strength are compound motions that are easily progressed with weights. Squats, deadlifts, hip thrusts, and lunges are the best exercises for this purpose.
But what do you do if your legs are too weak for these motions? Or if hip or knee pain is limiting your ability to perform these compound exercises?
Never fear! I’ve got your back (err… hips I guess!)!
In this video I wanted to share with you 8 of the BEST exercises to strengthen your hips at home. You can do these anytime, anywhere, with very little equipment required!
I’ll present them to you today in 2 routines… one for beginners and one for those who are more intermediate.
The beginner routine is completely equipment-free while the intermediate routine requires some resistance bands (links to resistance bands are included above).
EXERCISES TO INCREASE HIP STRENGTH
0:00 - INTRODUCTION
0:57 - STRAIGHT LEG RAISE
1:46 - CLAMSHELLS
2:44 - HIP ABDUCTION
3:54 - BRIDGES
5:02 - INTERMEDIATE ROUTINE (WITH BANDS)
6:12 - HIP FLEXION WITH BAND
7:06 - HIP ADDUCTION WITH BAND
7:47 - HIP ABDUCTION WITH BAND
8:37 - HIP EXTENSION WITH BAND
9:27 - OTHER VIDEOS TO HELP YOUR HIPS
As always, thanks so much for watching here on Tone and Tighten!
If you got some benefit from this video and would like to see MORE videos from Tone and Tighten, I would love if you subscribed to my channel! Hit the SUBSCRIBE button above to do that.
Also - be sure to leave this video a THUMBS UP and let me know about your experience in a COMMENT!
Have an amazing day and I hope to see you again soon!
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OTHER GREAT HIP VIDEOS YOU MAY ENJOY:
✅ BEST TREATMENT FOR TIGHT HIP FLEXORS: • Best Exercises For Hip...
✅ HOW TO TREAT HIP BURSITIS PAIN: • IT WORKS! How To Treat...
✅ 6 MINUTES STRETCHING ROUTINE FOR TIGHT HIPS: • 6 Minute Stretching Ro...
✅ TIGHT GLUTES? UNLOCK YOUR HIPS AND BACK RIGHT HERE: • Unlock Your Glutes! Ho...
✅ BEST EXERCISES FOR LATERAL HIP PAIN: • Hip Pain RELIEF! Stret...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@debbierosenzweig8801]

Your calm demeanor & your detailed explanation of each exercise is very much appreciated. You have helped me gain more range of motion. Thank you

[@toneandtighten]

Thank you so much, Debbie Rosenzweig! I hope these things continue to help you, and thanks for commenting!

[@jessbooth5495]

I can’t believe how much this video has helped my back pain! Outstanding 👏👏👏

[@toneandtighten]

Wonderful news!

[@thewld2]

Not going to lie. Just got back from the gym, leg day, lots of volume. Lot of sets and rep variations doing barbell squats, leg press, and leg extensions. But through all that, my right hip been feeling funny. While making breakfast, I hop onto YT and first vid I see is this. Felt like “Divine intervention” 😂😂😂😂

[@toneandtighten]

That's awesome, Thewld! Way to get after it today! I've also linked another video in the first comment on this video - it's a simple stretching routine you can do at home to unlock tight hips. Might be worth a look to help you out. Thanks so much for commenting and your support, and I hope your hip feels better soon!

[@thewld2]

@@toneandtighten your videos are deeply appreciated!

[@andreeamaria.a]

This channel and these videos are pure gold! Greetings from Romania and thank you for everything! A lot of your videos are helping me to get through hip and back pain, I am so grateful that you are here for us!

[@toneandtighten]

Thank you so much! Glad you enjoyed it!

[@s.j.c.5821]

You and your videos are very much appreciated. Thank you!

[@toneandtighten]

You're very welcome, S C! I hope they help you! Thanks for commenting.

[@sasharenee7348]

Happy Tone & Healthy New Year!!! Began training again & These exercises right here are Perfect to loosen these hips before getting on my equipment & before hitting the track in the morning!!!! I also do your tone & stretch regimen for the lower back as well & Im feeling TOTALLY DEVINE!!!!!!!!!! Thank You for posting wonderful exercises!!!!! Sasha R’

[@toneandtighten]

Thanks for sharing!

[@TheSherlock976]

Hi. I just wanted to thank you so much! I went to therapy for 3 months and the exercises didn’t help much. I found this video and realized not sciata at all but this muscle. Feeling so much better! Thank you!

[@toneandtighten]

You are very welcome! I am so glad these exercises have been helpful!

[@vatsal_agar]

0:57 - STRAIGHT LEG RAISE 1:46 - CLAMSHELLS 2:44 - HIP ABDUCTION 3:54 - BRIDGES 5:02 - INTERMEDIATE ROUTINE (WITH BANDS) 6:12 - HIP FLEXION WITH BAND 7:06 - HIP ADDUCTION WITH BAND 7:47 - HIP ABDUCTION WITH BAND 8:37 - HIP EXTENSION WITH BAND 9:27 - OTHER VIDEOS TO HELP YOUR HIPS

[@Godsfavorite1919]

You are extremely good at teaching how to do this. Thank you.

[@toneandtighten]

Thank you so much, salmenrob3! Your kind comment totally makes my day! I hope these things help you, and thanks for commenting.

[@awesomelife1799]

Thank you so much, needed to stretch out my hips the left one was really really tight couldn't even lift my knee to height of my hip, your exercises helped so much I can now lift my knee above my hip, will be doing these everyday now. Thank you so much.

[@toneandtighten]

My pleasure!

[@lindamoorey3460]

Found your video as to whether hips are weak or tight. I have been trying to stretch my hips for years and now just have discovered how actually weak they are. I can hardly do the strengthening exercises as they are so weak. I am really hoping after awhile of doing the strengthening exercises my pain when walking uphill or even walking at times will decrease Thank you for your videos

[@toneandtighten]

You are welcome! I hope you feel better soon!

[@rutrem09]

excellent...i mixed your exercise with those i already have for my knee...and helped me a lot to recover my hip muscles...before i got to the rehab. thank you a lot!

[@toneandtighten]

Wonderful! You are welcome!

[@virginicaanderson1569]

Thank you for the exercises Jared!

[@toneandtighten]

My pleasure! I hope you find them helpful!

[@karenlucci2154]

Great video! Thank you!!

[@toneandtighten]

You are so welcome, Karen! I hope it helps!

[@queenofthesouth4205]

Thank you, this came right on time!!! I do my straight leg raises before I get out of bed in the morning.

[@toneandtighten]

You are welcome! I hope these help you out!

[@kellymauna2778]

Awesome thank you

[@ummufirdaus]

Definitely gonna do this today!!!!!! Told ya he's knowledgeable. Thanks!!!🌹🌹🌹🌹🌹🌹🌹🌹

[@toneandtighten]

You are so welcome! I hope you find it helpful!

[@bluwtrgypsy]

Always excellent. Thank you.

[@toneandtighten]

You bet!

[@ManDuderGuy]

Thank you kindly for this :)

[@RaulRodriguez-vt5dc]

Can’t wait to try these!

[@toneandtighten]

Hope they help you, Raul Rodriguez! Thanks for commenting and your support!

[@vickieaskew9799]

Do you have a follow along video for the beginner version of these? My motivation is in the tank and the stretching video where you lead a keep the timer has been so helpful but I know I need to work on strength more.

[@katurirr1457]

Excellent guidance 🙏

[@toneandtighten]

Glad it was helpful!

[@user-yl5fl1fu1z]

Hi Nice meeting you again. I feel like so many years. And I've been missing your uploading. Now I am trying your exercises. Thank you!

[@toneandtighten]

Welcome back, 리뉴얼바디! It's great to hear from you again! I hope these things help you, and thanks for commenting!

[@user-yl5fl1fu1z]

@@toneandtighten Yeah~~ ^______^

[@silentsilent1974]

Thanks for the exercises. Is it useful for sciatica.

[@lindagilbert1998]

Thanks

[@sujanithtottempudi2991]

Very scientific....thank you 👌

[@toneandtighten]

My pleasure!

[@44esta44]

So glad I found this. I just started having pain in my hips when I walk. Are there exercises like this (beginner) without lying down? I do find when I walk if I just stop briefly, the pain is relieved. It does come back eventually. Thank you!

[@kaiwankamalabdullah9215]

I have same problem in my left hip..how are you doing now?

[@marymckay8283]

I have definite differences in range of motion between my hips. My left hip is very mobile. My right not so much. Oddly my left hip/glutes give me grief. Would these help? Or another video. I have minimal OA and the pain is actually on the side and in the deep glute area.

[@atang08]

I will give some of these a try since i think i have weak hip flexors that prevent me from deadlifting to my potential

[@toneandtighten]

I hope they help!

[@asenatifetalaiga8611]

Thank you for sharing.. Ive got painful on my hip lower back and knee...

[@toneandtighten]

I hope you find these exercises helpful!

[@shafiqhasham7928]

Very good information

[@toneandtighten]

Thanks so much!

[@jonathanmanning5358]

I am definitely going to try this as I get terrible pain in my hips after doing a lot of walking I guess it's old age creeping up on me👍✌️❤️

[@toneandtighten]

I hope you find it helpful!

[@kalxndr1416]

Does the last exercise (glute) also work the hamstrings or would you suggest an additional exercise for that area?

[@mbachannel5845]

Wow! Thank you so much for sharing this video… it works fine thank you

[@toneandtighten]

You're welcome, MBA Channel! I am happy to hear these are helping and thanks for commenting.

[@PDravers]

Thanks so much for your all your exercises - I've been following your ones for knees. I'm not sure about the hip adduction exercise ( at 7.06 on your video - isn't this just going to stretch the muscles on the side of your hips. I have been told to prevent bursitis you should avoid side stretching - soif you sleep on your side you should avoid allowing your upper leg to cross over the lower leg- sleeping with a pillow helps to avoid this. Or am I doing something wrong!

[@ryandude1988]

My back pain has completely disappeared while doing these exercises. Supplemental stretch videos this guy makes.

[@toneandtighten]

Great to hear!

[@mainhandleavailable]

Thank you brother

[@toneandtighten]

You are so welcome! Thank you so so much for your kindness and generosity! I really appreciate your support!

[@basketballHighlights202]

Nice

[@mamma6900]

Thank you for help

[@toneandtighten]

You're very welcome, Mamma! I hope they help you! Thanks for commenting.

[@mamma6900]

@@toneandtighten thank You

[@DesmondKarani]

I experience pain while doing heavy squats (>60kgs), not matter how much hip external rotation widening of legs I do... but I proceed anyways and the pain goes away after two reps. Do you think I'm damaging my hips further..?

[@IlaPerez-js2qr]

Hello my question is do you start with weight or no weights, because I went walking today and my hip started hurting,so I’m curious is turmeric good, please tell me what is best. Thank you

[@louise1963]

Hi I recently had a ‘borderline ‘ hip x Ray and have pain in left side Is it safe to do these exercises? Thanks

[@Wallkroon]

Thanks a lot!

[@toneandtighten]

You're welcome!

[@Wallkroon]

@@toneandtighten thanks again

[@summerxxxx]

@tone and tighten Are these good for osteoarthritis I'm only 50 and I want to strengthen them up along with my knees before they give up on me

[@kunalkasnia5569]

Hello sir exactly 7 years ago i had an operation of Periacetabular osteotomy and now after those 7 years i have started doing gym from past two months and a random day I again had that pain after having a jogging session........ I'm I having the same problem of femoral head or its just a normal muscle soreness please reply

[@amx19733]

Great video, very helpful!!!

[@toneandtighten]

Glad it was helpful!

[@medovlogs6815]

Hi, the spot below my knee anytime I put weight on it while bending it it hurts like when I do lunges it really hurts and it’s a bit swollen, and I have to wear a knee support, can you please help me

[@rachellehmann5044]

Quick question do you have any videos for a patient who has a torn meniscus my mom can’t start PT until after the first of the year

[@toneandtighten]

Yes! Try these: kzbin.info/www/bejne/r32lZZ6qj6uAgKc

[@user-ty1pl2qg5q]

sir i have very hard ankle sprain 8 months ago, after 15 days it starts swelling,and during this i can't use full foot because of pain, so I used only heel full 1month after 1 month my knee,hip starts paining so I consulted ortho but in xray of knee, ankle it show nothing so I used braces knee cap for 1month then after 4 months my ankle sprain pain complete gone but my knee,hip not so I then I consulted neurology doctor they advised to do ls spine mri, so in mri there mild herniated l5s1 but report say it's normal then I used advise tablet for 2 months but my knee pain is so painfully back hip pain is mild

[@mohamedsalaheldin149]

nice

[@saikannasai]

Tq you🙏🙏

[@toneandtighten]

You’re welcome 😊

[@lvanoss]

If I strengthen my hips while I have hip pain, will the pain go away immediately or how long? Pls help

[@anthonypicone3463]

Should these be done daily or 3 times a week?

[@toneandtighten]

Did you try these exercises? What did you think? Which one was your favorite? COMMENT below and be sure to follow up these exercises with this awesome 7-minute mobility routine to keep your hips flexible: kzbin.info/www/bejne/fXrYmnqMjtdqntE Hope you feel better! 🙏🏼

[@giftyotchere1274]

I had an instant improvement in my hips and legs after going through only the 4th exercises.👌🏽

[@dawndykas9888]

Will this work for hips that do not have much of the ball left.

[@asenatifetalaiga8611]

I also have a weekness on my knee. If i bend down, my knee has no strength to push me up.. So i fight my self to lean on something to push me up

[@tomilu8313]

I'm about to have hip replacement surgery in a few days. Th ey say I have the hips of a 70 year old. Anyway I'm going to physical therapy right after can I do these at home?

[@Fakman87]

Can you recommend the best stretches for a herniated disc in the lower back please?

[@toneandtighten]

Try these: kzbin.info/www/bejne/p6PMc2iQbqmZhLc and kzbin.info/www/bejne/g5SVoGOBn6ebobM

[@lazmun974]

Good morning, How often to do these exercises? Every day, or every other day? I’m 8.5 months post TPF, and just thinking is I should rest every other day. Thank you

[@toneandtighten]

Every other day would be a great starting point, but you can probably work up to everyday pretty quickly. Your hips are big, strong muscles and where we're not using any weights or much resistance with these they're safer to do more regularly. Hope that helps and good luck with your recovery!

[@lazmun974]

@@toneandtighten 🙏 thank you for reply and it makes sense.

[@FH-on1ox]

I want to lose my hips fat . This experience will help to lose?😊

[@agcouper]

What about eventually adding weight to your thighs, like ankle weight, to make clamshells harder? Is it a good idea?

[@toneandtighten]

If you need to make clamshells harder my recommendation would be a small resistance look around your knees. Hope that helps, Leonid!

[@agcouper]

@@toneandtighten Will try, thanks!

[@jaytona9373]

Are you supposed to do these everyday?

[@eliapena4640]

I have oestoporosis can I do those workouts

[@sgtrpalma]

Outstanding video sir!!!

[@toneandtighten]

Thanks so much! I hope you find these effective!

[@i_g_____m_u_s_t_a_k_e_e_m_313]

Sir my hip have very weak. ?

[@amandaatherton596]

how often should you do the beginner routine ?

[@dailydoseofmedicinee]

👏👏

[@toneandtighten]

🙌🏼🙌🏼🙌🏼🙌🏼 Thank you!

[@Shadow_Ghost_F]

Is knock knees problem the result of weak hip bone? If I practise these exercises, can I get relief from knock knees problem? ☹️😔😔

[@Pathologyformedicalstudents]

Knock knee is linked to weakness in the hip musculature and for most people with genu valgum, exercise can help realign and stabilize their knees

[@ajm5911]

You are the 🐐

[@toneandtighten]

I appreciate that!

[@ajm5911]

@@toneandtighten helping me so much on my journey thanks man

[@muskmelon8906]

You're face expressionS is really energetic...,

[@toneandtighten]

Thank you...

[@hadianasrat1437]

Hello dr I really need your help please please help me I had a very bad pain in my legs especialy in my knee with bruise all over my legs and I am really worried I cant go to doctor please tell me why my legs are bruise 😭🙏🏻

[@miss_bhello7925]

Are you doing better now? Hope so!

[@kimyoung3484]

♥️🌹

[@cutmasterc2013]

4th!

[@toneandtighten]

Nailed it! Hope the video helps!

[@i_g_____m_u_s_t_a_k_e_e_m_313]

i can increase my hip size in urdu because i can not sit down in

[@amylchapman]

Thank you! Hey, if I notice right hip weakness should I just do the right side? More reps on the right? One more set on the right? I already have 2 leg days in the gym.

[@jayamalarajasekar6346]

From india

[@toneandtighten]

Thanks for watching!

[@mosehousesix7614]

Are you Clark Kent in disguise

[@MichaelChapmanVisuals]

Friendly suggestion: your content is awesome and the picture quality is great, but your audio frankly... sucks. Please invest in an external mic and stop relying on the tinny or boomy sounding on-board camera mic. That would take you to a whole other level. Most video content creators don't realize this, but audio quality is actually more important than video quality.

[@toneandtighten]

It's something I think about every single video, Mike. Look closely - I'm actually wearing a lavalier microphone. I have acoustic panels on all my walls. I have blankets covering every large piece of equipment in my gym and on the floor. I've dubbed the audio it in post. If you have ANY other suggestions that would help me, I'm all ears.

[@heidinapflin2582]

Nothing about stabilising the core???!!!

[@Penfolds5]

Tried all of these and still suffer 😭

[@toneandtighten]

It's certainly not cured in a day! It requires consistency, time, and patience. Also - I always recommend you go get it looked at by a local professional who can make recommendation for your specific needs. Good luck!

[@user-ty1pl2qg5q]

sir i have very hard ankle sprain 8 months ago, after 15 days it starts swelling,and during this i can't use full foot because of pain, so I used only heel full 1month after 1 month my knee,hip starts paining so I consulted ortho but in xray of knee, ankle it show nothing so I used braces knee cap for 1month then after 4 months my ankle sprain pain complete gone but my knee,hip not so I then I consulted neurology doctor they advised to do ls spine mri, so in mri there mild herniated l5s1 but report say it's normal then I used advise tablet for 2 months but my knee pain is so painfully back hip pain is mild