Paul Landini is a personal trainer, health educator, and regular contributor to The Globe and Mail.
The hips are the source of almost everything our bodies do. Whether you are climbing stairs, chasing after your kids or simply standing up from a chair, much of the body’s power is generated at this central foundation. It is the vital link between your upper and lower body, responsible for translating strength into motion.
Building durable hips goes beyond basic mobility. It requires developing the functional strength needed to navigate the demands of daily life. When the hips are working properly, every movement is more balanced and controlled. These exercises are designed to train the hips from all angles, helping support long-term mobility and strength.
Sumo deadlift
What it does: By using a wider-than-normal stance, the sumo deadlift places emphasis on the hip adductors (inner thighs) and the glutes. It is a foundational lift that is often more forgiving on the lower back than a conventional deadlift.
Difficulty: Beginner to intermediate.
How to do it: Stand with your feet wider than shoulder width, toes pointed out. Push your hips back as you reach down to grip your dumbbell or kettlebell. While keeping your chest up and shins vertical, drive through your heels to stand tall, squeezing your glutes at the top. Perform two to three sets of 10 to 15 reps.
What to focus on: This is a deadlift, not a squat. Initiate the movement by pushing your hips back, not by bending your knees. Your shins should remain as upright as possible, your knees aligned with your toes.
Modification: If you have limited mobility, place your weight on a small step or block to reduce the distance you have to reach.
Knee hug straight leg lift
What it does: This exercise isolates the hip flexors by using the knee hug to stabilize the pelvis. This is essential for building the strength required for locomotion and ensuring the hip joint remains stable during high-impact activities.
Difficulty: Beginner.
How to do it: Sit on the floor with your legs extended. Pull one knee into your chest and hug it tightly with both arms to keep your spine upright. Keeping the opposite leg perfectly straight, lift that foot a few inches off the ground, pause, and lower with control. Perform two to three sets of 10 to 15 reps per leg.
What to focus on: Use the knee hug to prevent yourself from leaning back. Keep your torso vertical so the hip flexor of the straight leg does all the work.
Modification: To make the lift easier, move your hands from the hug to the floor behind your hips.
Jane Fonda hip complex
What it does: In fitness, a “complex” refers to a series of movements performed back-to-back without rest. This specific complex – named in honour of Fonda’s massive contributions to fitness in the 1980s – contains four different movement patterns that showcase and strengthen the hip joint’s many functions.
Difficulty: Beginner to intermediate.
How to do it: Lie on your side with both legs extended, stacked on top of each other. Rotate your top leg toward the midline of your body so that the knee and toes are pointing towards the floor at a slight angle. Maintaining this “internally rotated” position, move the top leg through the following patterns without stopping:
● Straight Leg Lift: Move the top leg up and down.
● Knee to Shoulder: Start with the leg straight and internally rotated. Bring the knee to the corresponding shoulder while allowing the leg to externally rotate, then return to the starting position.
● Heel to Butt: Bending the top knee, bring the heel toward the butt while keeping the upper leg stationary.
● Leg Circles: Swing the leg in small circles in each direction.
Perform 10 reps of each movement consecutively before switching sides. For the Leg Circles, perform five reps in each direction.
What to focus on: Your top hip should be “stacked” directly over the bottom hip. Imagine your back is against a wall to prevent your torso from rocking. The top leg must remain internally rotated during each movement – keep the knees and toes angled toward the floor.
Modification: A traditional complex is done without rest. If that’s too demanding, pause for five to 15 seconds between each of the movements.