If you’ve been sitting all day, try these three easy hip-strengthening moves

A woman performs a glute bridge at home. She is on a yoga mat, with her toes and upper back resting on the mat and hips elevated. Behind her we see a chair, window, table, lamp and plant. Next to her is an abs wheel.

Spent the last few days sitting on your couch? The festive period is great for rest and relaxation, but your hips might feel sore after a sedentary spell. Prolonged sitting can actually weaken your hip flexors—the muscles at the front of your hips—which can lead to discomfort, back and hip pain and even poor posture.

Hip strength is essential for everyday activities, from climbing stairs to lunging at the gym and even just walking. That’s why I’m a huge fan of hip-strengthening exercises.

Not sure if you have weak hips? Here’s a quick test.

• Lie flat on your back with your legs straight.
• Bring one knee toward your chest and hold it there with your hands.
• Let go and see if your knee stays close to your chest.

If your knee drops or feels difficult to keep close to your chest, tight or weak hip flexors could be to blame.

Ready to stretch and strengthen your hips? Try these three moves.

How to do the three-move hip strengthening routine

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• Glute bridge: 2 sets x 10 repetitions
• Clam: 2 sets x 10 each side
• Standing marches: 2 sets x 10 each side

Exercise explainers

Glute bridge

Sets: 2 Reps: 10

• Lie on your back with your legs bent and feet flat on the floor.
• Push through your heels and drive your hips upward.
• At the top, hold your hips as high as you can, keeping your thighs and torso in a straight line. Squeeze your glutes.
• Hold for a few seconds, then lower your hips back to the floor.
• To make the move harder, perform the move with one foot on the floor and the other leg held straight.

Clam

Sets: 2 Reps: 10 each side

• Lie on your side with your knees stacked and bent at a 90° angle. Rest your head on your lower arm.
• Keeping your feet together, slowly lift your top knee while keeping your torso and hips stable.
• Pause at the top, then lower your knee back down.
• To make this move harder, loop a resistance band around your thighs.

Standing march

Sets: 2 Reps: 10 each side

• Stand tall with your arms either on your hips or extended straight overhead.
• Lift one knee as high as you can. Slowly lower and repeat on the other side.
• Continue alternating the knee lifts while engaging your core. Try to make sure there is little to no movement in your upper body.
• To make this move harder, hold two dumbbells overhead.