Top five exercises for enhancing hip strength, as recommended by my preferred personal trainer
Improve your hip mobility with this effective workout designed by Louis Chandler, a former professional athlete and certified personal trainer based in Los Angeles. As the head trainer at Alo Wellness Club, Chandler has developed a routine that focuses on strengthening the supporting muscles like the glutes and core, while promoting stable hips.
The Louis Chandler hip mobility workout is a five-exercise sequence that progresses from seated mobility moves to standing and floor exercises, designed for stability, strength, and control.
The Workout Breakdown
1. 90/90 Hip Switch (Seated)
Kickstart your workout with the 90/90 Hip Switch. This exercise wakes up the hips and improves joint mobility by alternating hip rotations in a seated 90-degree knee position.
2. World’s Greatest Stretch (Standing)
The World’s Greatest Stretch follows, a deep lunge combined with a torso twist to open the hips and improve flexibility.
3. Glute Bridge March (Floor)
Next up is the Glute Bridge March, an exercise that activates the posterior chain and builds core control by lifting the hips off the floor and marching the legs alternately.
4. Lateral Band Walk (Standing)
Using a resistance band around the thighs or ankles, the Lateral Band Walk strengthens the gluteus medius for lateral hip stability.
5. Single-Leg Romanian Deadlift (Standing)
Finally, the Single-Leg Romanian Deadlift combines balance, strength, and hip hinge mechanics to develop powerful, stable hips. Remember to perform all reps on one leg before repeating on the other.
Each exercise in this routine is performed for 1-3 sets, with the number of reps varying by exercise. For example, the Glute Bridge March consists of 1-3 sets of 10 reps on each side, while the Single-Leg Romanian Deadlift involves 1-3 sets of 8-10 reps on each side.
By following this progression, you not only target hip mobility but also challenge and strengthen the muscles responsible for hip stability, building a foundation for confident, controlled hip movement.
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This workout, designed by Louis Chandler, a fitness and exercise expert, is a five-exercise sequence that focuses on improving hip mobility, flexibility, and stability. The 90/90 Hip Switch, the World’s Greatest Stretch, the Glute Bridge March, the Lateral Band Walk, and the Single-Leg Romanian Deadlift are all science-backed exercises that strengthen the supporting muscles, like the glutes and core, for overall health-and-wellness.
