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Ease Your Hip Discomfort

This plan focuses on relieving hip discomfort & is inspired by my medium blog. The hip extensors/flexors, abductors/adductors are like ying and yang - one cannot exist without the other. If imbalanced, the assisting muscle will over compensate - resulting in tight hips, hip pain, lower back pain, knee pain. You can use this plan to strengthen the hips & track your progress. Hope it helps ✌🏾

  • 50 minutes
  • Beginner
  • Mini Resistance Band
  • Lower Back · Hip Adductors · Hip Abductors · Abdominals
Build muscle Mobility Pilates

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Exercises

Hip Extensor Exercises

Dynamic exercises for you to strengthen & lengthen

Leg Raise
  • Abdominals
  • Beginner
Set Reps
1 12
2 12
3 12
Mini Band Runner Extension
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 12
2 12
Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 12
2 12

Hip Extensors

Dynamic exercises for you to strengthen & lengthen

Donkey Kick
  • Glutes
  • Beginner
Set Reps
1 12
2 12
Mini Band Glute Bridge Hold (Around Hips)
  • Glutes · Quadriceps · Hamstrings · Pelvic Floor
  • Intermediate
Set Time (s)
1 12
2 12

Hip Abductors

Dynamic exercises for you to strengthen & lengthen

Hip Abduction
  • Hip Abductors
  • Beginner
Set Reps
1 12
2 12
Mini Band Fire Hydrant
  • Hip Abductors
  • Beginner
Set Reps
1 12
2 12
Mini Band Clamshell
  • Hip Abductors
  • Intermediate
Set Reps
1 12
2 12

Hip Adductors

Dynamic exercises for you to strengthen & lengthen

Kickstand Adductor Stretch
  • Hip Adductors · Quadriceps
  • Beginner
Set Time (s)
1 12
2 12
Cossack Squat
  • Hip Adductors · Hamstrings · Quadriceps · Glutes
  • Beginner
Set Time (s)
1 20

Static Hip Flexor Stretches

Hold in place until the time expires

Knee to Chest Stretch
  • Hamstrings · Glutes · Lower Back
  • Beginner
Set Time (s)
1 12
2 12
Figure 4 Stretch
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Time (s)
1 12
2 12

Static Hip Extensor Stretches

Hold in place until the time expires

Lunge Hip Flexor Stretch
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Time (s)
1 12
2 12
3 12
4 12

Static Hip Abductor Stretches

Hold in place until the time expires

Foam Roller Hip Flexor Swing
  • Lower Back
  • Beginner
Set Time (s)
1 12
2 12
Resistance Band Lying Leg Pull Over
  • Hip Abductors
  • Beginner
Set Time (s)
1 12
2 12

Static Hip Adductor Stretches

Hold in place until the time expires

Sumo Squat Stretch
  • Hip Adductors
  • Beginner
Set Time (s)
1 12
2 12
Frog Stretch
  • Hip Adductors
  • Beginner
Set Time (s)
1 12
2 12

Created by

Leon Ward’s BurnIt
Personal trainer

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Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

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