How to Build Stronger Hip Muscles

Introduction

Building stronger hip muscles will not only give power to your kick, but will also give more support to your back and knees.

Instructions

Difficulty: Moderately Easy

Things You'll Need

• Ankle Weights
• Exercise Mats

Steps

1

Step One

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Lie on your side.

2

Step Two

Bend your bottom leg about 90 degrees at the knee.

3

Step Three

Keep your top leg straight. Knees, toes and your top hip should face forward.

4

Step Four

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Lift your top leg so your toes are at shoulder level. Keep your leg straight. Hold for 3 seconds and then slowly lower your leg.

5

Step Five

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Keep your knee straight but not locked or hyperextended, and keep your foot flexed.

6

Step Six

Repeat 20 to 30 times.

7

Step Seven

Turn over and repeat on the other side.

Tips & Warnings

• For added resistance, you can use 3- or 5-pound ankle weights. If you don't have ankle weights, use a ski boot or a heavy shoe.
• Improve your strength more quickly by lifting weights more slowly - this allows your muscles to rely more on strength than momentum.