Our hips are the foundation of our lower body. They connect our torso to our legs, and strong, mobile hips are essential for everything from walking and running to squatting and lunging. But tight, weak hips can lead to a cascade of problems, from lower back pain to knee injuries. Getting and keeping strong and mobile hips is a key step in avoiding common injuries and living an active life to the fullest.

When we refer to hips, we can be talking about the specific ball and socket joint, but more commonly, “hips” refers to the Lumbo-pelvic Hip Complex, or the LPHC. This term refers to the hip joint, as well as all of the muscles and joints that connect to the pelvis. Having “weak hips” would generally refer to a specific muscle weakness or lack of flexibility in one or many of the muscles in the LPHC. The good news is that you can improve your hip health through a combination of strength training and mobility exercises.

Hip Strength is essential. Strong core and hip muscles work together to maintain proper posture while seated and while standing and walking. This can reduce potential pain and further muscle imbalance. Weak hips, conversely, can contribute to imbalances and poor posture, and put undue stress on your knees and lower back, increasing your risk of injury. Strong hips are crucial for generating power for activities like running, jumping, throwing, and changing direction.

Hip Mobility, or the ability for the hips to move through their entire range of motion, works together with strength, contributing to many of the same factors. Improved hip mobility can lead to better posture, especially when sitting and squatting. Tight hips can contribute to lower back pain and stiffness, while mobile hips tend to aid in relief from this pain. Having an increased range of motion can improve your movements, making everything from sports to everyday life easier.

To get strong and mobile hips, or stronger and more mobile hips, there are several common exercises and stretches you can implement. In terms of overall LPHC training, the squat is king. Lunges, glute bridges, deadlifts, and hip abduction and adduction exercises are also great options to strengthen the hips. Each exercise has many variations, from bodyweight to loaded barbell versions, so there is no shortage of options for your strength and experience level. For specific mobility work in the LPHC, there are many stretches, dynamic and static, that can help. The butterfly stretch, pigeon pose, and hip circles are all good options.

For more specific help and personalized recommendations, try working with a trainer. In any case, listen to your body, don't push yourself too hard, especially when starting a new exercise routine. Warming up before you exercise, and cooling down after a workout can help you to avoid injury. If you feel pain, stop, and consult with a healthcare professional. Above all, especially when building strength and mobility, consistency is key. If you keep up a consistent routine aligned with your strength and mobility goals, you are much more likely to achieve an optimal result.