Hint: Giving that ball and socket some love doesn’t always mean more stretching.
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It connects our upper body to our lower body, making it crucial for our overall stability and alignment.
There’s a huge connection between hip weakness and all of these other injuries, she says.
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Not sure how to strengthen your hip joint, though?
Well, youve come to the right place.
What makes the ball and socket joint of the hip unique?
Our bodies have two ball-and-socket joints: the shoulders and the hips.
There are also several strong ligaments and muscles like the glutes that provide extra stability, Dr. Glisic says.
It’s very, very hard to dislocate your hip, she adds.
We have so many muscles that contribute to moving the hip joint, Witte says.
For well-rounded strength in the hips, we need to put them all to work.
We just don’t do that today.
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They haven’t made that mind-muscle connection.
Signs that you oughta strengthen your hips
Hip weakness can sometimes be tricky to pin down.
That said, there are some movement patterns that signal weak hips.
Witte adds that weakness sometimes manifests as achiness ortightnessin the hips.
Most people immediately feel like, Well, I need to stretch more, she says.
The best ways to strengthen your hip joint
The good news?
Really play with moving through different planes of motion, she says.
Yes, that all might sound like a lot.
But you dont need to pull out your whole arsenal of hip exercises every time you work out.
Witte simply suggests doing three sets of one or two hip-focused moves a couple times a week.
The key is quality over quantity.
Namely, dont be afraid toreach for heavy weights.
Muscular failure is the number one thing that contributes to helping build muscle, Witte says.
More targeted stability work like clamshells can wait until later in your session.
How will you be able to tell?
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