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Hip Strengthening Exercises while balancing on one foot

Single leg exercises can help you find hip problems and fix them

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Hip Strengthening Exercises

A selection of standing hip strengthening exercises. Neil Keleher. Sensational Yoga Poses.

Most of my favorite hip strengthening exercises involve standing on one leg or shifting weight to one leg. Standing on both legs it's easy to hide from hip problems or weakness.

Working on one leg it's easier to detect problems and fix them.

Hip Strengthening Index

Bending forwards while standing and pulling the lifted leg forwards as a hip strengthening exericse. Neil Keleher. Sensational Yoga Poses.

Single leg front bend

Using half moon as a hip strengthening exercise, shifting weight to the foot, activating knee and hip and then lifting the hand. Neil Keleher. Sensational Yoga Poses.

Half moon

Standing on one leg and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.

Standing hip lift

Standing on one leg while bent forwards and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.

Front bend hip lift

Standing in tree pose and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.

Tree pose hip lift

Standing in a variation of eagle pose (ankles not crossed) and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.

Eagle pose hip lift

Related

The benefits of developing conscious muscle control when hip strengthening

Because I've had hip problems, a lot of my hip strengthening exercises include deliberately activating particular hip muscles. If you have hip problems, or any muscle problems for that matter, being able to turn muscles on and off at will can be used as a fault finding method. But outside of that it can also be a way of making difficult poses easier. You can play with different muscle activations to see which one helps the most. And on any given day, the activation that helps may be different.

Single Leg Forward Bend Standing Hip Strengthening Exercise

I'd say my favorite hip strengthening exercises is balancing on one leg in a standing forward bend with the lifted leg flexed at the hip (pulled forwards).

Bending forwards while standing and pulling the lifted leg forwards as a hip strengthening exericse. Neil Keleher. Sensational Yoga Poses.

You can start with both feet and both hands on the floor (or hands on yoga blocks or a chair if you can't reach the floor.) Knees are straight. Shift weight to one leg and lift the other leg. Pull your lifted leg forwards.

If you have difficulty pulling it forwards your first exercise can include reaching the leg back and up as high as possible and then pulling it forwards. Do both movements slowly and smoothly.

Repeat a few times then switch legs.

Hip strengthening exercise: Standing forward bend with one leg lifted.  Lift and lower the lifted leg hip to exercise the standing leg hip. Neil Keleher. Sensational Yoga Poses.
Hip strengthening exercise: Standing forward bend with one leg lifted.  Lift and lower the lifted leg hip to exercise the standing leg hip.  Neil Keleher. Sensational Yoga Poses.

From here the next step is to keep the lifted leg pulling forwards and lift the hands. To do that shift your weight back so that you press evenly through heel and forefoot. Then lift your hands. Pause, then replace your hands on the floor and shift your weight forwards. Repeat a few times before changing sides.

Prior to shifting your weight back and lifting your hands you can activate the hip of the standing leg. Or activate both the hip and the knee. You can relax both after you shift your weight forwards.

You could also activate the hip of your lifted leg to help pull your lifted leg further forwards.

Turning Half Moon into a Hip Strengthening Exercise

Another knee and hip strengthening exercise is half moon pose.

Using half moon as a hip strengthening exercise. Neil Keleher. Sensational Yoga Poses.

For this, the exercise can be to activate the knee and hip, then relax. You could make the hip feel strong or focus on the glute.

Once comfortable with the above, the next step can be to add a weight shift.

Using half moon as a hip strengthening exercise, shifting weight to the foot, activating knee and hip and then lifting the hand. Neil Keleher. Sensational Yoga Poses.
Using half moon as a hip strengthening exercise, shifting weight to the foot, activating knee and hip and then lifting the hand. Neil Keleher. Sensational Yoga Poses.

Make your knee and hip strong, then shift your weight towards your foot, then lift your hand. Pause, put the hand down and shift weight midway between hand and foot and then relax.

Resting One Body Part or Action by Doing Another

Usually I'll rest from one foot exercises by doing regular standing exercises. The focus could be on using friction or simple muscle activation to strengthen the legs.

Varying Pelvic Tilt to Strengthen the Hips

Another hip set of hip strengthening exercises that I sometimes use to finish a class with involves controlling the side tilt of the pelvis. Standing on one leg with the other leg lifted, the idea is to use the hip muscles of the standing leg to control and vary the tilt of the pelvis. This mainly exercises the glutes but it can also be a means of developing better pelvic awareness.

Standing on one leg and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.
Standing on one leg and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.

Standing upright on one leg with the other foot slightly lifted focus on lifting the hip on the lifted leg side, then sinking it down. Focus on using your standing leg hip muscles.

Switch legs and repeat.

Forward Bending Hip Tilt Exercise

Standing on one leg while bent forwards and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.
Standing on one leg while bent forwards and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.

Next try the same exercise but bent forwards with the torso horizontal. You can do this hip strengthening exercise with the hands on the floor (or on a chair or on yoga blocks) or with the hands lifted.

Tree Pose Hip Lifting Exercise

Standing in tree pose and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.
Standing in tree pose and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.

You can repeat the exercise in tree pose focusing on the lifted leg hip.

Work at using the muscles of the standing leg hip.

Eagle Pose Hip Lifting Exercise

Standing in a variation of eagle pose (ankles not crossed) and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.
Standing in a variation of eagle pose (ankles not crossed) and controlling pelvic side tilt to strengthen the hips. Neil Keleher. Sensational Yoga Poses.

Then finally try it in a variation of eagle pose. Here, cross the knees but don't bind the feet. Instead as you lift the hip move the lifted leg shin towards the standing leg.

Using Friction and Pressure to Strengthen the Hips

For more ways to strengthen the hips (and the arms) check out my Frictional muscle control video routine. It's a routine based on what I teach in my classes that I used to help my students better feel and control their body. While it is in the form of a routine, it's designed so that you can learn how to use friction and pressure to help deliberately control your muscles. Learn more about: the Frictional muscle control course.

Published: 2020 08 30
Updated: 2021 02 10

Neil Keleher

Hi, I'm Neil Keleher

I have a bachelor's degree in Systems Design Engineering from the University of Waterloo.

I've taught yoga for over 20 years with a focus on force perception and using it to improve body awareness, stability, strength and flexibility.

My main interest is in basic principles that can be applied in any endeavor to make learning and doing easier and to make problem solving easier.

You can find more by me on my other website zeroparallax

Clearly defined poses, exercises and stretches for improving stability, body awareness and flexibility.

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Balance Basics ebook. Neil Keleher, Sensational Yoga Poses.

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know to flow ebook. Neil Keleher, Sensational Yoga Poses.

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ebook bundle including: the dance of shiva, balance basics, yoga for your shoulders, yoga basics 1, yoga basics 2, the hip control guide, working towards wheel pose, know to flow.

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5 Sensational yoga routines for beginners. Neil Keleher, Sensational Yoga Poses.

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Extreme stability, Foot and Ankle Stability for Better Hip Control. Neil Keleher, Sensational Yoga Poses.

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SI joints, hips and spine control video course. Neil Keleher, Sensational Yoga Poses.

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Shoulder control video course. Neil Keleher, Sensational Yoga Poses.

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Arm strength for push ups video course. Neil Keleher, Sensational Yoga Poses.

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Leg anatomy video course. Neil Keleher, Sensational Yoga Poses.

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Related:
Hip Joint Adjusting-Centering-And-Strengthening
(Hip Joint Centering And Strengthening)

Basic Hip Adjustments for Standing Yoga Poses

Hip Joint Popping and Centering the Hip Joint to Avoid It

Standing Hip Exercises

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