Lower Body
Hip exercises
The hip joint is a ball-and-socket joint connecting the femur to the pelvis. It allows flexion, extension, abduction, adduction, and rotation, essential for walking, running, and daily activities.
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Exercises
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Movement ranges
Published population evidence
Hip population reference statistics
Population reference evidence—not a normal range or tracking target.
These values summarize a source population measured under a specific protocol. They are not individual normal ranges, treatment goals, or personal tracking thresholds.
No published population reference statistics are available for this joint.
The legacy movement cards and reviewed exercise library remain available below.
Related exercise guides
Home-first options prioritize safe range, household equipment, and pain-aware progression.
5-10-5 Pro Agility Shuttle
Start low straddling the middle line of three lines set 5 yards apart. Sprint to one outer line, touch it and turn, sprint to the far line, touch it and turn, then sprint back through the middle. You may feel your legs, hips and trunk working hard.
20s
90/90 Hamstring
Lie on your back with one leg straight and the other hip and knee bent to ninety degrees. Extend the bent leg straight into the air, pause briefly, then return and repeat. Switch legs.
10 reps
90/90 Hip Switch
Seated hip mobility exercise targeting both internal and external rotation by switching between 90/90 positions.
8 reps
Ab Wheel Crawls
Start in a plank with the feet on an ab wheel. Walk forward on the hands while the wheel rolls behind, following the feet.
8 reps
Ab Wheel Knee Tucks
Start in a high plank with both feet in the cradles of an ab wheel. Pull both knees toward the chest so the wheel rolls in, then extend the legs back.
8 reps
Ab Wheel Single-Arm Rollout
Kneel with an ab wheel in one hand and the other arm folded behind the back. Roll the wheel out and back under that one hand.
8 reps
Ab Wheel Standing Rollout
Stand upright holding an ab wheel in front of your thighs. Hinge forward, set the wheel on the floor and roll it out until your body hovers fully extended above the floor. Pull yourself back up through the hinge to standing.
6 reps
Ab Wheel V-Rollout
Kneel with an ab wheel in your hands. Roll the wheel out diagonally to one side, return to centre, then roll out diagonally to the other side.
8 reps
Adductor Foam Roll
Lie face down propped on your forearms with one leg resting on a foam roller. Rotate the leg so the roller presses the inner thigh. Roll slowly between the hip and the knee, then repeat on the other leg.
10 reps
Adductor Rock-Back
Inner thigh and hip hinge mobility exercise performed in quadruped position with one leg extended.
12 reps
Adductor Stretch (Butterfly)
Seated inner thigh stretch with soles of feet together.
2 min
Agility Ladder In-Out Straddle Hops
Stand facing the first square of an agility ladder with soft knees. Jump into the box with both feet together, then jump wide so both feet land outside the ladder. Jump into the next box and repeat.
20s
Agility Ladder Two-Foot Run
Stand at the end of an agility ladder on the forefeet. Run forward placing both feet in each box in quick left-right alternation. Keep the quick rhythm down the ladder.
20s
Aikido Funakogi-Undo
Aim: smooth hip and arm movement and balance. Good for: Standing warm-up; Hip and wrist mobility; Balance practice.
10 reps
All-Fours Hip Rotation With One Knee on Each Rotating Disc
You kneel on all fours with one knee in the middle of each round disc and both hands on the floor. You rotate your hips while your knees turn on the discs.
10 reps
All-Fours Quad Stretch
You start on your hands and knees on a mat with a flat back. You lift one leg and reach back to hold its foot or ankle with the same-side hand, keeping that knee bent. You press the hip toward the floor and hold.
20s
Armbar-Finish Hip-Thrust Shadow
Aim: to build hip strength and control. Good for: Glute and hamstring strengthening; Floor hip thrust variation; Home mat workout.
8 reps
B-Skip
Aim: a smooth knee lift, leg reach and quick foot placement. Good for: Warm-up before running; Home cardio on grass or flat ground; Leg coordination practice.
30s
BJJ Butt Scoots (the Seated Guard Locomotion Drill)
Aim: to build upper body strength and floor movement skills. Good for: Floor movement conditioning; Arm, core and hip strength; Mat circuit.
8 reps
BJJ Technical Stand-Up
Aim: body control and leg and hip strength. Good for: Practising getting up from the floor; Hip and leg control; Floor-to-stand strength.
6 reps
Baby Get-Up
You lie on your right side on a mat. You roll forward onto one forearm and a knee, ending propped up in a sitting position, then return.
10 reps
Backpedal
Stand tall facing away from your path with your weight slightly forward. Push off the forefeet into backward strides, leaning slightly forward. Pump your arms and look over your shoulder.
5 min
Baduanjin Piece 7
The seventh piece of baduanjin, a qigong form. You stand with the fists clenched at the hips, glare, drive one fist forward, and withdraw it to the hips.
10 reps
Baduanjin Pulling Toes With Both Hands
A standing eight-brocade qigong figure. You bend forward slowly on straight legs and grasp the toes or touch the ankles with both hands. You return upright, place the hands on the lower back and bend slowly backward.
10 reps
Ball Leg Curl
Lie on your back with your ankles on top of an exercise ball. Raise your hips off the floor. Bend your knees to roll the ball in, pause briefly, then extend your legs to roll it back out.
8 reps
Band Jack-Knife Sit-Up
You lie on your back with your head toward a high band anchor, holding the band handle in both hands overhead. You raise your arms, trunk and legs together to meet, then lower with control.
8 reps
Band Overhead Squat
Stand on a resistance band with the arms extended overhead against band tension. Lower into a squat while pushing the arms straight up and keeping the back straight.
8 reps
Band Push Press
Stand on a looped resistance band holding the handles at shoulder height. Dip with soft knees, then extend the legs quickly to drive the handles overhead.
6 reps
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
12 reps
Bodyweight Standing Wood Chop With Clasped Hands
You stand with feet shoulder-width apart and clasp your empty hands together as if gripping an axe handle. You raise your hands up and across your body, then chop them down diagonally.
8 reps
Bosu Lateral Hops
Start with one foot on the dome of a balance trainer. Bound sideways over it, switching feet in the air and landing softly on the dome.
20s
Both-Feet-on-Wall Leg Straighten
A pool wall leg press. You hold the bar with both hands, place both feet flat on the wall, then straighten your legs as far as you can and hold.
30s
Box Jump
Plyometric exercise jumping onto elevated surface for hip power development.
5 reps
Box Squat
Squat to box or bench for controlled depth and safe hip strengthening.
10 reps
Bridge Hold (Isometric)
Isometric glute bridge hold for building endurance and control in the hip extensors.
30s
Bunny Hop Kick-Up
You crouch and place both hands on a mat at shoulder width, with your feet close to your hands. Then you kick both feet up off the floor together and try to keep them up as long as you can.
6 reps
Burpee
Squat and place your hands on the floor, then kick your legs back into a plank. Lower your chest, bring your feet back in, and finish with a vertical jump. You may feel your whole body working and your breathing speed up.
6 reps
Butt-Ups
Start in a forearm push-up position with the elbows bent at ninety degrees. Raise your glutes toward the ceiling into a pike, then lower slowly back to the forearm plank without letting the back sag.
8 reps
Butterfly Threads the Flowers With Internal Force
A Baduanjin qigong movement. Raise the hands to shoulder height as the feet form a wide stance. Turn the palms up, drop the hands to navel level, then circle each hand inward.
10 reps
Chair Pose, Utkatasana
A yoga squat hold on a flat mat. You reach the arms forward, bend the knees and send the hips down and back as if sitting on a chair edge, then extend the arms.
30s
Chair Upper Body Stretch
Sit on the edge of a chair and grip the back of it behind you. Straighten your arms and pull your upper body forward with a straight back until you feel a stretch. Hold for twenty to thirty seconds.
30s
Chen Frontal Silk-Reeling (Tai Chi Front-Plane Wave)
A tai chi front-plane wave from the Chen style. You stand with the arms low, draw them up and across in a first loop, carry them through the centre into a second loop, and return, shifting weight between the legs.
10 reps
Clamshell
Side-lying hip abductor and external rotator activation. Essential for glute medius strengthening.
15 reps
Cocoons
You lie flat on a yoga mat with your arms extended overhead and your legs straight. You lift your torso and knees toward each other and wrap your arms around your knees. You then lower back to the start with control.
10 reps
Cones Arrow Drill
Using three cones in an arrowhead layout, run to the point, shuffle diagonally back to one side, run to the point again, then shuffle to the other side.
5 min
Cones Box Drill
Around four cones in a square, sprint forward, shuffle sideways, backpedal, then shuffle back to the first cone, always facing the same way.
20s
Cones Circle Drill
Run at top speed around a ring of eight cones, staying close to the cones and leaning into the curve.
20s
Cones Four Corner Drill
Stand at the center of a four-corner cone pattern. Sprint out to a corner cone, round it, and sprint back to the center hub. Turn around the hub and attack the next corner.
20s
Cones Hourglass Drill
Start at a corner of an hourglass cone pattern and sprint diagonally to the center cone. Shuffle sideways across to the next diagonal line. Then sprint diagonally to the far corner.
20s
Cones Shuttle Runs
Sprint back and forth between two lines about ten metres apart, tapping the ground at each line and turning to run back.
20s
Cones W-Drill
Stand at the base of a W cone pattern and sprint forward to the first apex cone. From the apex, backpedal diagonally to the next point. Repeat through the remaining legs of the W.
20s
Cones X-Drill
Using four cones in an X pattern, sprint diagonally, shuffle sideways, sprint diagonally again, then shuffle back to the start.
20s
Cones Zig-Zag Sprint
Sprint from cone to cone along a wide zigzag. Slow sharply at each cone, drop the hips, and speed up toward the next.
20s
Control Balance on the Pilates Mat
You lie on your back, take both legs overhead, and reach your feet for the floor. You circle your arms around to hold one ankle with both hands while the free leg reaches to the ceiling, then switch the legs past each other.
8 reps
Corkscrew
Lie on your back with your knees bent, then raise both legs until your knees are above your hips. Keep your knees together and slowly move them in a circle without letting your feet drop to the mat.
8 reps
Countertop Lumbar Distraction
You stand facing a sturdy countertop with both palms flat on it and your arms straight. You let your lower back unload by leaning your weight into your hands.
30s
Cultivate the Roots Through the Kidneys
A Baduanjin qigong movement. Raise the hands palm-up to shoulder height, turn the palms down in front, then rotate the waist to move the hands in flat horizontal circles.
10 reps
Dead Ball Clean
With a dead ball on the ground between the feet, lift it quickly using hip drive and catch it at chest height. Finish with the hips fully extended.
6 reps
Dead Ball Jump Slams
Stand holding a dead ball in both hands. Raise the ball high and jump into the air. Slam the ball down with full force as you land.
6 reps
Dead Ball Pick Up Throw Downs
Squat deeply over a dead ball on the floor and grip it with a flat back and braced core. Extend the hips and knees to lift it, then throw the ball hard down to the ground. Squat again to pick it up and repeat.
6 reps
Dead Ball Shoulder Throw
Hinge down and grip a dead ball on the ground in both hands. Lift it, extending your hips and knees, and heave it up and backward over your shoulder in one smooth motion. Turn over and repeat, or switch shoulders.
8 reps
Dead Ball Thruster
Hold a dead ball at the chest, squat deep, then drive up and press the ball overhead in one smooth motion.
6 reps
Deadball Rainbow Slams
Stand with your feet planted holding a dead ball in both hands. Rotate and slam the ball into the floor beside your left foot. Lift it over your head in a large arc and slam it beside your right foot.
6 reps
Donkey Kick
Hip extension exercise in quadruped position targeting glute max activation.
12 reps
Double Leg Butt Kick
From a slightly bent stance, drop into a quick shallow squat and jump as high as possible. Bring both heels toward the buttocks in the air and land with the knees partly bent.
6 reps
Double Leg Kick on the Pilates Mat
You lie on your stomach with your head turned to one side and your hands layered on your back. You press your hips into the mat and kick both heels toward your seat together.
10 reps
Double Leg Stretch on a Gym Ball
You sit balanced on top of a gym ball. You breathe out, raise both arms overhead, and lift your right leg just off the floor. Then you lower them and repeat with your left leg.
10 reps
Double Leg Stretch on the Pilates Mat
You lie on your back, bring your knees into your chest, hold your ankles, and curl your head and chest up. You reach your straight arms up and back and your legs out to a high diagonal. Then you circle your arms around and bring your knees in again.
8 reps
Double Straight Leg Stretch on the Pilates Mat
You lie on your back with your hands interlaced behind your head, press them into each other, and curl up with both straight legs to the ceiling. You lower both legs toward the floor without swinging, then lift them back up.
8 reps
Downward-Facing Dog
You start in a push-up plank with your palms flat and your shoulders over your hands. You breathe out and shift your weight backward, pushing your hips back and up. You finish in an inverted V with your arms and legs extended and your head between your arms.
30s
Duck Walk
Stand tall, then lower into a deep squat with your hips low and chest upright. Walk forward staying as low as possible without rising. Keep the chest upright to the end.
8 reps
Dynamic Front-Plank-to-Side-Plank Rotation Drill
You start in a forearm plank with your body in a straight line. You turn onto your right side into a side plank without letting your hips drop. Then you turn back and repeat.
8 reps