7 Awesome Exercises For

The Hips
By Meghan Callaway

Here are 7 of my go-to exercises for strengthening the hip flexors, and improving hip
controlled mobility.

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 #1) Pike Pulses
Coaching Tips

• Sit on the floor. Fully extend your knees

and plantarflex your feet (point them
away from you).
• Place your hands so they are on either
side of your hips/legs, and rest your
fingertips on the floor.
• While keeping your knees fully extended
and feet plantarflexed, perform pulses.
With this exercise, some spinal flexion is
okay.
• For the duration of the exercise, do not
allow your lower back to hyperextend,
ribcage to flare, torso, spine, or hips to
rotate, or weight to shift from hip to hip.
• For the duration of the exercise, keep
your core muscles braced (360 degree
brace around your spine).
• In terms of breathing, do what works and feels best for you.

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 #2) Hanging Psoas Marches + Kettlebell Resistance
Coaching Tips

• Hold a kettlebell on each foot (put your foot through

the horn), and dorsiflex your feet (point them towards
you).
• Grab onto a bar. Adopt your preferred hand width and
positioning.
• Set your body so it is in a relatively straight line from
your head to feet. Tuck your ribs towards your hips
(close the space in your midsection), extend your
knees, and squeeze your glutes and quads.
• Use the muscles in your mid and upper back and
bring each shoulder blade in towards your spine and
down towards the opposite hip. Hold this position for
the duration of the exercise.
• Your elbows should be close to fully extended, but not
hyperextended.
• Now slowly bring one knee up so your thigh is at least
parallel to the floor. Return your leg to the starting
position with control.
• For the duration of the exercise, do not allow your
lower back to hyperextend, round, or flex laterally,
ribcage to flare, or torso, spine or hips to rotate.
• For the duration of the exercise, keep your core
muscles braced (360 degree brace around your spine).
• In terms of breathing, do what works and feels best for you.

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 #3) Straight Leg Lifts From Seated Position
Coaching Tips

• Sit on the floor. Your head, torso and hips

should be in a stacked position. Fully extend
both of your knees.
• Place a yoga block or other object on the
floor and so it’s on the outside of the lower
leg of the leg that’s going to be performing
the exercise.
• While keeping your knee fully extended, and
ankle in a fixed position, lift your foot and
lower leg over the object in a lateral
direction, and then back to the starting
position.
• For the duration of the exercise, do not allow
your leg or foot to strike the object, or for
your leg or foot to touch the floor.
• For the duration of the exercise, do not allow
your lower back to hyperextend, round, or
flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from hip to
hip.
• Aside from the leg that is performing the movement, the rest of your body should remain
in a relatively fixed position.
• In terms of breathing, do what works and feels best for you.

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 #4) Feet Elevated Band Resisted Psoas Marches
Coaching Tips

• Lie on the floor. Place a resistance band

around your forefeet, and put your heels
on a bench or box.
• In the starting position, both of your
knees should be at about a 90 degree
angle.
• For the duration of the exercise, keep
your hips and torso elevated by
squeezing your glutes, and bracing your
core muscles (360 degree brace).
• Keep your arms on your body, or in the
air. Don’t rest your arms on the floor.
• Now lift your one foot off the bench and
bring your knee in towards your torso.
Return your leg and foot to the starting
position with control.
• For the duration of the exercise, do not
allow your lower back to hyperextend,
ribcage to flare, or torso, spine or hips to rotate. Do not allow your torso or hips to drop.
• Aside from the leg that is performing the “march,” the rest of your body should remain in
a relatively fixed position.
• In terms of breathing, do what works and feels best for you.

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 #5) Side Plank Psoas March Combo
Coaching Tips

• Get into a side plank position, either on

your hand or forearm.
• Place a long resistance band around a
secure surface, and attach the band
around your ankle or foot of the leg that
is closest to the ceiling. There should
be resistance in the band for 100% of
the exercise.
• Set your body so it’s in a straight line
from your head to heels.
• Now perform a march and bring your
knee in towards your torso. Return your
leg to the starting position with control.
• Pay attention to your supporting side.
Push away from the floor and protract
your shoulder blade (move it away from your spine and around your ribcage).
• For the duration of the exercise, your body should remain in a straight line from your
head to heels. Do not allow your lower back to hyperextend, round, or flex laterally,
ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
• Aside from the leg that is performing the “march,” the rest of your body should remain in
a relatively fixed position.
• For the duration of the exercise, keep your core braced (360 brace around your spine),
and ribs tucked towards your hips (close the space in your midsection).
• In terms of breathing, do what works and feels best for you.

WATCH VIDEO

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 #6) Psoas March Hold With Band + Hanging Kettlebell
Coaching Tips

• Hang a kettlebell from a medium to high tension

resistance band, and place the band over your
knee.
• Stand on one foot, and have a slight bend in your
knee. Your head, torso and hips should be in a
stacked position.
• Form a tripod base by placing your weight on the
back portion of your foot, and the base of your big
and baby toes. These parts of your foot should
remain in contact with the floor for the duration of
the exercise. Pretend you are suctioning or
screwing your foot to the floor.
• Bring your other leg up so your thigh is at least
parallel to the floor. Maintain this position for the duration of the exercise.
• For the duration of the exercise, do not allow your lower back to hyperextend, round, or
flex laterally, ribcage to flare, or torso, spine or hips to rotate. Your hips should remain in
a level position.
• Do not allow your knee to fall inside or outside of your foot. Maintain the tripod base for
the duration of the exercise.
• In terms of breathing, do what works and feels best for you.

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 #7) Straight Leg Lifts From Pistol Squat
IMPORTANT: Avoid this exercise if being in a pistol squat stance bothers ANY part of
your body. Instead perform exercise #3.

Coaching Tips

• Get into a pistol squat stance. Fully

extend your other leg.
• Form a tripod base by placing your
weight on the back portion of your
foot, and the base of your big and
baby toes. These parts of your foot
should remain in contact with the floor
for the duration of the exercise.
Pretend you are suctioning or
screwing your foot to the floor.
• Place a yoga block or other object on
the floor and so it’s on the outside of
the lower leg of the leg that’s going to
be performing the exercise.
• While keeping your knee fully
extended, and ankle in a fixed
position, lift your foot and lower leg
over the object in a lateral direction,
and then back to the starting position.
• For the duration of the exercise, do not allow your leg or foot to strike the object, or for
your leg or foot to touch the floor.
• For the duration of the exercise, do not allow your lower back to hyperextend, round, or
flex laterally, ribcage to flare, or torso, spine or hips to rotate.

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• For the duration of the exercise, do not allow your knee of the planted leg to fall inside
or outside of your foot.
• Aside from the leg that is performing the movement, the rest of your body should remain
in a relatively fixed position.
• In terms of breathing, do what works and feels best for you.

WATCH VIDEO

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