Hip Progression
The following progressions should be done 2-3 times per week, with days off in between for appropriate gains. Continue through each progression as instructed.
Note: Gains during the first 2 weeks come primarily from increased nerve stimulation to the muscle, while true muscle changes happen in 4-6 weeks. Factors that also influence gains are sleep, nutrition, recovery days, age, body type, and intensity of exercise.
Progression 1:
Sideline Hip Raises: 3 x 12 repetitions (each side). Lie on your side, ideally with your back against a wall, and have your bottom leg bent for stability. Keeping your top leg straight and toe pointed forward and slightly biased downward, slowly bring your top leg up without rotating your pelvis. Hold for 2 seconds at the top then come back down and repeat. You should feel the muscles being activated on the side of your hip. If this is too difficult with your leg straight then begin with your top leg bent.
Continue to Progression 2 once you are able to complete 25 continuous repetitions with your leg straight on each side.
Progression 2:
Sideline Hip Raises (With Band): 3 x 12 repetitions (each side). Lie on your side, ideally with your back against a wall, and have your bottom leg bent for stability. Keeping your top leg straight and toe pointed forward and slightly biased downward, slowly bring your top leg up without rotating your pelvis. Hold for 2 seconds at the top then come back down and repeat. You should feel the muscles being activated on the side of your hip. If this is too difficult with your leg straight then begin with your top leg bent.
Continue to Progression 3 once you are able to hold for 30 holds seconds without losing form.
Progression 3:
Side Steps (With Band): 3 x 10 steps (or fatigue) each direction. Place a band around your knees. The further the band is away from you (i.e. toward ankles), the harder it will be. Stand with your toes pointed straight ahead, and walk sideways by pushing into the band in a slight squat stance, keeping your upper body stable and the band taut the whole time. You should feel the muscles on the side of the hip engaging. Go one direction then back the other.
If the side steps start to become easy, you can add a heavier resistant band; otherwise, continue to Progression 4.
Progression 4:
Single Leg Hip Hikes: 3 x 12-16 repetitions (or until fatigue). You can use a step stool (ideal) or flat ground. Start with your feet about shoulder width apart, and place your hands on your hips. If on the step, keep your legs straight with one leg coming off the step toward the ground. If on the flat ground, keep one knee bent the whole time. Movement should only be done from the hip, where you dip your hip a little, then bring the hip back up by activating the side glutes of your standing leg, keeping your torso stable (i.e. prevent leaning). Hold for 2 seconds then go back down and repeat. It may take time to feel the hip abductors. Placing your hands on your hips can help you see your pelvis’ position. You can add weight on the non-standing side for increased demand.
When you are able to perform 2 x 25 repetitions with proper form on each side then continue to Progression 5.
Progression 5:
Lunge (With Band): 3 x 10 repetitions (each leg). Anchor a band to a heavy object or door jam at about your knee height. Place a band around your knee. Bring one leg forward in a lunge position, and go down in a split squat. The band will want to force your knee inward, but the outside glutes should kick in to prevent the knee from caving in. Slowly come back up and repeat. If that is too easy, increase the band’s resistance by moving away or replace it with a harder band.
Once you are able to control this motion well for 20 reps straight then continue to Progression 6.
Progression 6:
Captain Morgans: 3 x 25 seconds (hold) or 3 x 12 repetitions (up and down). This is ideally done with an exercise ball, soccer ball, or something like that. Otherwise, a wall will do. Standing parallel to the wall, with a ball held steady by your knee against the wall, keeping your pelvis stable, bring your knee up against the ball while keeping the knee bent. The standing limb will do a slight squat, with hips coming back and the knee slightly bent. Push your knee against the ball hard and keep your pelvis stable. You should feel significant recruitment in the glutes.
To make it more difficult, perform a lower squat or perform repetitions up and down. Make sure your torso is stable; avoid leaning to one side.