Strong on the Stairs - Part 3: Hips

Hip stability and flexibility are particularly important for going up the stairs and when you’re briefly standing on one leg. Strong and well balanced glute muscles (aka your rear end!) keep your knees from wobbling inward AND help propel you up each step.

Flexible hips on top of that will make sure your back doesn’t need to compensate for hip flexor tightness. Here are my top 2 exercises for the hips to help keep you moving confidently up stairs and hills!

If you do have an injury or medical condition be sure to consult your doctor before starting any new exercise program. This is not meant to be medical advice. If any exercise causes pain of any kind, do not do it!

Stretch

Active hip flexor stretch - Kneeling or Standing

Kneel on one knee with both knees at 90 degrees. Place a mat or pillow under your knee for extra padding if you need it. Tuck your tailbone, keep your hips facing forward and actively squeeze your glutes as you gently shift your hips forward.

If getting down on to one knee feels intimidating right now, you can also get a great stretch for the front of the hip in this standing position. Step one foot back and follow those same cues - tuck the tailbone and squeeze your glutes on that side.

Hold this stretch for 60 seconds on each side, daily.

Strengthen

Glute Bridge

Lie on your back with your knees bent and heels lined up beneath your knees. Gently tuck your tailbone and then lift your hips off the ground, slowly rolling up. Lift the hips as high as possible while keeping that sense of tucking your tailbone.

Eventually, you will not be able to lift any higher without compensating by further arching your low back - so this is where you stop. Briefly hold as you feel the glutes (aka rear end!) and thighs working. Then slowly lower back down.

Repeat 10-25 times. Once 25 is easy, challenge yourself further by doing it on one leg.

Form tip on the stairs:

As you step up, press up through your heel to help activate the glutes and power you up.

Once you’ve mastered these exercises from all 3 parts of this Strong on the Stairs series (here are the moves for your ankles and knees) and can move up and down stairs pain-free, add step ups and step downs to your exercise routine. And take the stairs whenever possible in your daily life - use it or lose it, as they say! All of this will help you stay strong and confident on stairs and hills for years to come :)