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Ease Your Hip Discomfort

Say goodbye to hip discomfort with this fun and easy plan inspired by my Medium blog! Your hip extensors/flexors, abductors/adductors are like yin and yang - one cannot exist without the other. If imbalanced, the assisting muscle will overcompensate - resulting in tight hips, hip pain, lower back pain, knee pain. But don’t worry! You can use this plan to strengthen your hips & track your progress. Let’s get started! ☯️🙆‍♂️🙆

  • 35 minutes
  • Beginner
  • Lower Back · Hip Adductors · Hip Abductors · Abdominals

Interests

Mobility Pilates Strength Posture

Anatomy

Equipment

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Mini Resistance Band

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Hip Extensor Exercises

Dynamic exercises for you to strengthen & lengthen

Floor Laying Supinated Leg Raises
Beginner
Abdominals
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Deadbug Legs only with Resistance band
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Bulgarian Split Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20

Hip Extensors

Dynamic exercises for you to strengthen & lengthen

Kneeling Bodyweight Donkey Kicks
Beginner
Glutes
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Mini Band Glute Bridge Hold (Around Hips)
Intermediate
Glutes | Quadriceps | Hamstrings | Pelvic Floor
Set Time (s)
1 12
Rest - 00:20
2 12
Rest - 00:20

Hip Abductors

Dynamic exercises for you to strengthen & lengthen

Laying Leg Lift Hip Abduction
Beginner
Hip Abductors
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Hip External Rotation Fire Hydrant Foot Banded
Beginner
Hip Abductors
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Mini Band Clamshell
Intermediate
Hip Abductors
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20

Hip Adductors

Dynamic exercises for you to strengthen & lengthen

Kickstand Adductor Stretch
Beginner
Hip Adductors | Quadriceps
Set Time (s)
1 12
Rest - 00:20
2 12
Rest - 00:20
Cossack Squat
Beginner
Hip Adductors | Hamstrings | Quadriceps | Glutes
Set Time (s)
1 20
Rest - 00:20

Static Hip Flexor Stretches

Hold in place until the time expires

Knee to Chest Stretch
Beginner
Hamstrings | Glutes | Lower Back
Set Time (s)
1 12
Rest - 00:20
2 12
Rest - 00:20
Figure 4 Stretch
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 12
Rest - 00:20
2 12
Rest - 00:20

Static Hip Extensor Stretches

Hold in place until the time expires

Static Lunge Hip Flexor Stretch
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 12
Rest - 00:20
2 12
Rest - 00:20
3 12
Rest - 00:20
4 12
Rest - 00:20

Static Hip Abductor Stretches

Hold in place until the time expires

Foam Roller Hip Flexor Swing
Beginner
Lower Back
Set Time (s)
1 12
Rest - 00:20
2 12
Rest - 00:20
Resistance Band Lying Leg Pull Over
Beginner
Hip Abductors
Set Time (s)
1 12
Rest - 00:20
2 12
Rest - 00:20

Static Hip Adductor Stretches

Hold in place until the time expires

Sumo Squat Stretch
Beginner
Hip Adductors
Set Time (s)
1 12
Rest - 00:20
2 12
Rest - 00:20
Frog Stretch
Beginner
Hip Adductors
Set Time (s)
1 12
Rest - 00:20
2 12

Created by

Leon Ward’s BurnIt
Personal trainer

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