Discover safe and effective hip exercises to improve strength, mobility, and performance, guided by Summit Osteo & Performance Ringwood.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
The hips play a central role in how your body moves — they control balance, power, and posture.
When mobility or strength is limited, it can lead to pain in the lower back, knees, or even the ankles.
At Summit Osteo & Performance in Ringwood, we help people improve hip function through targeted exercise programs designed to restore movement and build strength safely.
Here are four simple but effective exercises to keep your hips moving well.
This exercise improves internal and external rotation — both crucial for efficient hip movement.
How to do it:
1. Sit on the floor with one leg bent in front (shin parallel to your torso) and the other bent behind you.
2. Keeping your chest tall, rotate your knees side to side, moving between both hip positions.
3. Control the motion and avoid leaning back.
Tip: Perform slowly and focus on smooth movement rather than forcing range.
Strong glutes are key to hip stability and lower back support.
How to do it:
1. Lie on your back with knees bent and feet flat.
2. Engage your core and drive through your heels to lift your hips.
3. Hold briefly at the top, then lower under control.
Tip: Don’t arch your lower back — focus on squeezing your glutes at the top.
Modern lifestyles often lead to tight hip flexors from sitting.
Stretching them helps restore balance between the front and back of the hips.
How to do it:
1. Kneel on one knee, keeping your chest tall.
2. Gently shift your hips forward until you feel a stretch through the front of the hip.
3. Hold for 20–30 seconds and repeat on both sides.
Tip: Avoid leaning forward or arching your lower back — small adjustments go a long way.
The clamshell targets the glute medius, an important stabiliser for the hip and pelvis.
How to do it:
1. Lie on your side with knees bent and feet together.
2. Keeping your feet in contact, lift the top knee while maintaining hip alignment.
3. Lower slowly and repeat for 10–15 reps.
Tip: Use a resistance band for added challenge once technique is solid.
Balanced hip strength and flexibility support efficient movement, reduce strain on surrounding joints, and improve performance in everyday and sporting tasks.
Even five minutes a day of consistent work can lead to noticeable improvement.
If stiffness or weakness persists, a professional assessment can help identify which muscles or joints are restricting your movement.
If hip pain or stiffness limits your daily activity, sport, or sleep, an osteopath can help determine the cause and guide an appropriate treatment and exercise plan.
Book an Appointment
or learn more on the Hip Pain Treatment in Ringwood page.
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⚠️ Disclaimer
This article is for general information only and does not replace individual medical advice.
If you’re experiencing pain or discomfort, please consult your healthcare professional or osteopath for assessment.
