In the world of functional fitness, few areas are as overlooked—and as crucial—as hip strength and mobility.
Trainer Luka Hocevar has come up with an 11-move hip strengthening protocol that is both simple to learn and execute, but is also a science-backed approach to building resilient, pain-free hips. Strong hips are the cornerstones for everything from improved athletic performance, reducing lower back pain, and improved posture and mobility.
Improving hip mobility, however, is more than just a few random stretches performed every so often. Hip strength and mobility But what makes this protocol so effective, and how can you incorporate it into your routine?
Hocevar’s protocol targets the three main culprits behind hip, knee, and low back pain: decreased strength, increased fatigue, and reduced mobility. By systematically addressing these issues, the routine not only enhances athletic performance but also safeguards against common injuries.
Why is Mobility Important?
Mobility work is essential for maintaining healthy, pain-free movement, especially as we age or increase our training intensity. Luka Hocevar emphasizes that neglecting hip mobility can lead to a cascade of issues: “When it comes to hips, there’s three things that happen over time that usually make your low back start getting beat up,” he says. “Your knees start getting beat up, and your hips start getting beat up, and that is decreased strength, increased fatigue and decreased mobility.”
By prioritizing regular mobility exercises, individuals can not only prevent discomfort and injury but also enhance their overall performance and quality of life. The following exercises are designed to be accessible for most everyone and oftentimes require little to no equipment. Best yet, you can implement this program as a warmup, cooldown or a separate recovery session.
“With these drills in this protocol, I’m going to show you that you can do either as part of your training sessions and or on your kind of recovery days to improve your hip strength and your mobility,” Hocevar says.
- Sideline Hip Adduction
How to: Lie on your side, keep the lower leg straight, and lift it as high as possible, pausing at the top. This move strengthens often-neglected adductors, improving hip stability. - Internal Rotation Lift
How to: From the same position, internally rotate the leg before lifting. This variation targets deep hip rotators, enhancing mobility and control. - Super Dog with External Rotation
How to: In a plank-like position, lift and externally rotate the leg, focusing on glute activation. This prevents compensation from the lower back and builds glute strength. - Kneeling Pigeon to Groiner
How to: Transition from a kneeling pigeon stretch to a groiner, opening the hips and stretching the glutes. This dynamic movement boosts flexibility and prepares the body for activity. - Hip Flexor Strengthening
How to: Elevate the leg and drive the knee up, holding at the top. This builds hip flexor strength and endurance, crucial for athletic movements. - Gluteus Medius Drill
How to: With or without a band, lift the leg out to the side, keeping the core braced. This strengthens the glute medius, vital for hip stability and injury prevention. - Hip Internal Rotator Drill
How to: Squeeze a physio ball between the knees and drive the heels out. This move targets internal rotators, often weak in most people. - Gluteus Med Walks
How to: Take controlled side steps with or without a band, focusing on upright posture. This builds hip endurance and corrects movement patterns. - Core with Hip Flexion
How to: From a push-up position, drive the knee up while maintaining posture. This integrates core and hip strength for functional movement. - Glute Bridge with Knee Drive
How to: Perform a glute bridge while driving the opposite knee up. This double-duty move activates glutes and hip flexors. - Tight Sit
How to: From a shin box position, use hip strength to rise and lower with control. This enhances hip mobility and control.