Quick Workout to Fix Hip Pain | 9 Minutes, Mini Band

Your hips don't hurt because they're tight. They hurt because they're weak. So let's fix that. I've got 9 minutes, 7 exercises, 1 mini band, and we are going to fix your hip pain. So let's jump in. But before we do, hit subscribe to my YouTube channel. All right guys, I've lined up my favorite hip strengthening exercises to get rid of hip pain. The number 1 DM and comment that lands in my inbox is hip pain for women. Let's help you fix it. We're gonna jump right in. I've got 7 exercises. You're gonna do them on each side. So we're gonna do each exercise for 30 seconds of work followed by 10 seconds of rest. Some quick transitions in there. Grab a mini loop resistance band if you have one. We're using these thick ones. I love 'em. They don't slide up or slip. And these little tape rolls are just markers for me. You don't need 'em, but you could use 'em for this first exercise we're gonna do. It's a straight leg liftoff. So I'm going to lift hitting that hurdle. And then I want to clear this hurdle. So they're just markers for me. You don't actually need them. We're going to jump in. Okay, let's just do the left leg first. Flex that quad, sit up nice and tall. Straight leg liftoffs just on your left leg in 3, 2, let's go. So I'm going to clear this hurdle and then I'm going to clear this hurdle. Caroline's going to be offering modifications throughout this entire workout. So if this is too advanced, you can scale it back. Just give me a straight leg liftoff. And to make it even easier, you can always bend your knee. The longer the lever, harder it is. Straighter the leg equals harder. Okay, sit up nice and tall. You got 10 more seconds. You should really feel your hip flexor right here firing right here. Top of the leg is on fire for 3, 2, finish it, 1. Up and over, other side. Same thing, other side. You got 2 beautiful legs. Let's work them both. Straight leg lift off on the right leg. Flex that quad in 3, 2, let's go. Lift and lift. Now you can make this hurdle a lot higher. You could use a dumbbell, you could use the kettlebell, right? You can work on range of motion. You can scale every single exercise we're gonna do today up or down to fit, fit your needs, right? Strength and mobility, range of motion. That's the part we're working on. Strength, mobility, and range of motion today. We're gonna build some strong hips here. Nice work. You're here for 5. 5. 4, 3, 2. Grab that resistance band, put it 6 inches above your knees, please. 6 inches above your knees. Come over into a side plank. We're going into clamshell in 3, 2, let's go. I've got the advanced version here. Caroline has your modification. Lift off. All right, so I'm hitting both outer glutes or hips right here, lifting off. My obliques are also going to turn on. Feet are staying connected. Band is adding a whole lot of resistance. You can do every exercise we're gonna do today without the bands. The goal today is to strengthen the hips. The hips are a muscle, and like any muscle in your body, they need to be strength trained. Adding resistance is one way to do that. Here we go. 3, 2, and recover. Now we're gonna hit the inner hip, the inner thigh, the adductor. It is a single leg Copenhagen plank hold like this. If you're with me, you're holding, you're up and holding. Let's just start that timer. 30 seconds. 30 seconds. If you're with Caroline, you can be lying on the ground giving me an inner thigh or a straight leg liftoff. Yeah. Holy bananas. Copenhagen's are hard. You can scale this. Okay. You can start with the straight leg lift and then you can scale up to holding here. I could even put a weight here or I could press my hand into this leg. Yes. That's going to make it even harder working this inner thigh and this inner thigh. Come on, 10 seconds. Yes, you can. We're going to go for a hip thrust liftoff, single leg in 3, 2, 1. 3, 2, 1. This is quick. This is dirty. And holy bananas, are we just gonna get into it? Fingertips face your butt. Lift and kick. Drive down. Lift and kick. Single leg lift off in 3, 2, let's go. Lift and kick. 30 seconds per side. Hup. Nice work. Hup. Shoulders are out of the ears. Hips, glutes, all working together here. Again, longer leg, harder. You can always keep that knee bent. All right, we're gonna repeat these same 3 moves. Clamshell, Copenhagen, single leg liftoff on the other side. That's where we go. Woo! In 5, 4, 3, 2, rest. Same thing, other side. Switch it up and over. Clamshell, option to add that side plank liftoff. You're there in 3, 2, let's go. Up and lower, hitting both hips. Whew. Feet stay connected. I love using this as like an activation, activating my hips and glutes before a run. You can use this before a leg day. You can use this as an add-on workout or a standalone workout in the middle of your day. Great little break if you're sitting at the desk all day. Oh yeah. Wake up your sleepy glutes. If you sit at a desk all day, this is a workout you absolutely need. For 3, 2, 1. Recover. Ready for those Copenhagen? 30 seconds. Can you lift this leg? Option, Caroline has your modification. Lift off in 3, 2, lift and hold. Hold, working this inner thigh and this inner thigh. Holy bananas. The Copenhagen is hard. You notice we're hitting the outer glute or the outer hip, and now we're hitting the internal. Internal and external, we are hitting it all in this workout. Strengthening the hip from every single angle. So stinking important. It helps stabilize our pelvic floor. So good foundational strength. It's built right here for 5, 4, 3, 2, and rest. Fingertips face your butt, shoulders down and back. Single leg lift off, other side, lift and kick and down. That's where we go. 3, 2, lift off. Up and down. Up. And down. Nice work. Drive through that heel. Strong glutes, strong hips. Look at your hip bones. You don't want them uneven. Think of a glass of water sitting on each hip bone, not spilling that water as you lift off and lower. Drive through that heel. You got it. Nice work, team. Woo! We're gonna take that band off and go up to standing after this. In 3, 2, 1, recover. All right, band comes off. We're going to standing, my favorite standing hip exercise. If you do one exercise a day from this routine, it is the hip airplane. It is the hip airplane. Standing on your right leg, I'm going to go for an unsupported airplane. Caroline's going to go supported. You can grab a countertop, a chair. I'm going to balance on one leg. I'm going to open my hip, Woo! Find that balance. Come back to center and then drop my hip. We're putting internal and external rotation together. Soft bend in your standing right leg. 3, 2, let's go. Slow, controlled, open. Nice work. Then come back to center and drop that hip. Trying to keep this knee from moving. Knee is not moving. Hip is the ball and socket joint that is moving. Slow, controlled, stable. This is a move I want you coming back to and adding to your daily or weekly fitness routine. It would solve a lot of hip problems you might be having. For 3, 2, same thing, other side. 2 beautiful legs. Let's test our balance on the other side. Soft bend here in the standing left leg, that same hip airplane. In 3, 2. Let's go open. It's normal to feel those muscle imbalances or notice one leg might be easier than the other. Back to center. Now drop that hip as much as you can. Even it out, back to center. Open. Nice, working on all those tiny, small stabilizing muscles that support your hips and glutes. They're all firing right here in this balance isolation exercise. Nice. Last one. All right, take a nice wide stance for me. The Cossack or a lateral squat. Feet are planted, toes face me or slightly out. Sit side to side in 3, 2, let's go. Sit down and up. Sit down and up. Option A, you can stay right here, dropping or sitting deep into that hip, really trying to challenge your range of motion here. Option B is to sit down and pop these toes up to the So as I sit down, my toes pop up to the ceiling. As I sit back into the hip, they pop up. Working on a little bit greater. There's always a way to intensify it. This and one more move, guys. We're gonna put that band on for some lateral walks in 3, 2, and 1. I love the Cossack squat. What we just said, I'm constantly doing that every day before my workouts, challenging my range of motion. Band back to 6 inches above the knees. Here we go, get loaded. 2 walks to the left, 2 walks to the right. Final move. Fire up those outer glutes in 3, 2, let's go, let's go. 1, 2, take it back. 2, sitting in a nice athletic loaded position. Think about driving from your knee. Drive into that band, drive into that band, drive and drive. I like to start every leg day with some good glute band activation, just like this lateral walks right here. All right, team. I hope you love this quick and effective hip strengthening routine, and I definitely hope you come back to it. Last 3, 2, 1. Whew. I hope you found value in these exercises today. I hope you carry them into your fitness routine as you move forward. Love to have you come back to this workout every single week. Let's build strong hips together and fix that hip pain. Have a great day. And that's what building stronger hips feels like. Most workouts skip the mobility and the strength portion, but not inside the Nourish Move Love app. We build mobility and strength into every single workout we do. If you wanna train with me inside the app, scan this QR code. Otherwise, I've queued up a free 2-week strength program for you to try right here. Have a great day. Have a great day.