10 Hip Exercises for Women for Strong Hips: A Beginner’s Guide to Better Mobility

March 25, 2025 Lisa Goodwin

Whether you're sitting at a desk for hours, taking care of your family, or trying to fit in a quick workout, your hips often take the brunt of the work. If you've been dealing with tightness, discomfort, or a lack of mobility, you're not alone.

Hip problems can be a real struggle, but the good news is that with a few simple exercises, you can strengthen your hips, increase your flexibility, and feel more energized.

Now, let’s break down 10 effective hip exercises designed specifically for women, focusing on building strength, mobility, and reducing tension.

These exercises are simple, can be done at home, and are beginner-friendly. So, whether you’re new to exercise or just looking to improve your hip health, this post will guide you through the process.

1. Hip Bridges

Hip bridges are a fantastic exercise for targeting the glutes and hips, as well as strengthening the lower back. They’re great for improving hip mobility, especially if you’re dealing with tight hip flexors from sitting too much.

How to do it:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press through your heels, squeeze your glutes, and lift your hips toward the ceiling, forming a straight line from your knees to your shoulders.
Lower back down slowly and repeat for 10-15 reps.

2. Clamshells

Clamshells are great for activating your hip abductors, which help stabilize the pelvis. This move is gentle but effective for building hip strength.

How to do it:

Lie on your side with your knees bent at a 90-degree angle, keeping your feet stacked.
With your top hand on your hip, slowly lift your top knee toward the ceiling, keeping your feet together.
Lower it back down and repeat for 10-15 reps, then switch sides.

3. Standing Hip Abduction

This is a simple exercise that targets the outer hips, improving your stability and balance.

How to do it:

Stand tall with your feet hip-width apart.
Slowly lift one leg out to the side while keeping your body upright and your core engaged.
Lower it back down and repeat for 10-12 reps on each side.

Don't forget to grab your FREE Progress Tracker for these exercises!

4. Lunges

Lunges are a powerful way to target your hips, quads, and glutes. They also improve your balance and coordination.

How to do it:

Start by standing tall with your feet together.
Take a step forward with your right leg, bending both knees to lower into a lunge.
Push off your right foot to return to the starting position and repeat with the left leg.
Do 10-12 reps on each side.

5. Fire Hydrants

This exercise works the hips and outer thighs, helping to improve both strength and mobility.

How to do it:

Start on all fours with your hands beneath your shoulders and knees beneath your hips.
Keeping your knee bent, raise your right leg out to the side, as if you're a dog at a fire hydrant.
Lower your leg back down and repeat for 10-12 reps on each side.

6. Donkey Kicks

Donkey kicks target the glutes and hips while also improving core stability.

How to do it:

Start on all fours, with your hands beneath your shoulders and knees beneath your hips.
Keeping your knee bent, kick your right leg straight back behind you, squeezing your glute at the top.
Lower your leg back down and repeat for 10-12 reps on each side.

7. Leg Circles

Leg circles are a great way to improve hip mobility and strengthen the hip flexors. Plus, they help with coordination.

How to do it:

Lie on your back with your legs extended straight.
Lift one leg off the ground and slowly draw small circles in the air with your foot.
Continue for 10-12 circles in each direction before switching to the other leg.

8. Side-Lying Leg Lifts

Side-lying leg lifts are great for building strength in your outer hips and thighs, which can help prevent imbalances.

How to do it:

Lie on your side with your legs extended and stacked.
Lift your top leg up toward the ceiling while keeping your body straight.
Lower the leg back down slowly and repeat for 10-15 reps on each side.

9. Kneeling Hip Flexor Stretch

Stretching your hip flexors is essential, especially if you have tight hips from sitting for long periods. This stretch can help lengthen the muscles and reduce tightness.

How to do it:

Start in a kneeling position, with one knee on the floor and the other foot in front, creating a 90-degree angle at both knees.
Push your hips forward, feeling a stretch in the front of your hip on the kneeling leg.
Hold for 20-30 seconds, then switch sides.

10. Hip Rotations

This is a great move to improve the range of motion in your hips and can be done seated or standing.

How to do it:

Sit in a chair or stand with your feet hip-width apart.
Rotate your hips in a circular motion, first clockwise, then counterclockwise, for 30 seconds in each direction.
This will help with joint mobility and flexibility.

Don't forget—your hips deserve the care and attention to thrive. Keep moving, and stay consistent!

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