While not everyone can have hips as agile as Shakira, we will all enjoy strengthening the muscles that support this ball-and-socket joint. Our hips aren’t only liable for the rocking dance moves we bust out once in a while , but they’re also an important area for runners, bikers, and nonathletes alike.

Sitting for much of the day — something most folks are guilty of — contributes to tight hip flexors. Tight hip flexors can cause lower back pain, hip pain, and injury.

And hip problems don’t stop there. consistent with the American Academy of Orthopaedic Surgeons, hip replacements are on the increase within the us . They peak among adults in early time of life .

To ensure that you simply won’t end up busting your body while busting a move — or just walking down the road — here are nine great hip flexor exercises to stay your hip area strong and versatile .

Hip flexor stretches

Try these stretches to loosen your hip flexors and joints.

Seated butterfly stretch

This simple move will stretch your inner thighs, hips, and lower back. And you’ll roll in the hay sitting down!

• Sit on the bottom together with your back straight and abs engaged.
• Push the soles of your feet together ahead of you. Let your knees bend bent the edges .
• As you pull your heels toward you, relax your knees and permit them to inch closer to the ground .
• Take a deep breath, and hold this pose for 10 to 30 seconds.

Pigeon pose

This popular yoga pose is a complicated move. Only execute it if you are feeling comfortable doing so. be happy to switch the pose.

• Begin during a plank position.
• Lift your left foot off the bottom and slide it forward in order that your knee is on the ground next to your left , and your foot is near your right . Exactly where your knee and toes fall will depend upon your flexibility.
• Slide your right leg back as far as you’ll while keeping your hips square and lower yourself to the ground and onto your elbows, bringing your upper body down as far as possible.
• Hold the stretch without letting your chest fall. Once you are feeling like you’ve gotten an honest stretch, switch sides.

Bridges

It’s amazing what you’ll do while lying down. Like this Bridge pose!

• Lie down on your back together with your arms at your sides, feet on the ground , and your knees bent. attempt to position your feet so your fingers can touch your heels.
• Press into your heels, and lift your hips off the ground toward the ceiling while squeezing your glutes. attempt to shimmy your shoulders as approximate under your body as possible.
• Hold the position for a couple of seconds before returning to the first position, then repeat several times. Don’t forget to breathe!

Hip-strengthening exercises

Try these exercises to strengthen your hip flexors.

Lunges

• From a standing position, look straight ahead and take a generous breakthrough together with your right foot.
• Bend your extended knee and transfer your weight onto that front right leg. still lower yourself slowly into the lunge until your left knee hovers just above, or softly kisses, the ground. Your right knee should be directly above your right ankle.
• Step back to a standing position. Repeat the pose together with your left leg.

Floor-sliding mountain climbers

Grab some sliding discs, paper plates, or maybe hand towels — basically, anything that slides. prepare to climb!

• Position yourself on a wood floor or another smooth surface.
• Place your sliders under the balls of your feet while during a pushup position.
• Pull your right leg toward your chest, alternating together with your left leg as you’d for normal mountain climbers.
• Go slowly initially , then devour the pace.

Skater squats

This move is analogous to regular squats, with a tweak that specifically targets your hips.

• Bend from the knee and hips, lowering your butt toward the bottom while keeping your back straight and chest lifted.
• After each squat, shift your weight to either your right or left leg while lifting the other leg off to the side together with your toes pointed ahead.
• Alternate legs whenever .
• Lie on your back together with your palms at your side. alternate extending each leg up and off the bottom for about 2 seconds.
• Hold your leg at roughly a 45-degree angle. Your opposite leg should be bent at the knee together with your foot planted on the ground , while your raised foot should keep the toe pointed to the sky.
• Switch legs, then repeat 10 times on each leg.

Straight leg raises

Wall psoas hold

This move strengthens your deep hip flexor referred to as the psoas, which may increase stride length and reduce injury. A win-win situation!

• From a standing position, bend your right knee and lift your upper leg up to the sky.
• Balance on your left foot while keeping your right knee and thigh at hip level for about 30 seconds.
• Lower it slowly, then repeat on your left leg.

Hip flexion

• While lying on your back together with your legs straight out, flat on the bottom , slowly take a knee (one at a time) toward your chest.
• Pull it as on the brink of your chest as possible without feeling uncomfortable.
• Return to the starting position, and repeat on your opposite leg.