Strengthen Your Hips! 💪 #shorts #strength #yoga #fitness

Hip strength starts with control 💪

👀 Strong hips aren’t built through speed — they’re built through control. This ankle-weight (optional) hip sequence trains the hips through multiple angles to build strength, stability, and joint integrity.

🔹Move slowly, keep the pelvis steady, and let control lead the work. Small, precise movements done with attention can create powerful changes over time.

✅ joint control (circles)
✅ posterior/lateral line (all fours sweep)
✅ isolated glute med (clamshell)
✅ long-lever active strength (seated sweep)

🪷 Start small and build up to ~60 seconds for each movement. Aim for 1–3 sets as desired.

⚠️ Stop if you feel pain. Consult your healthcare provider before starting any exercise program.

1️⃣ Active Hip Circles: Lie on your back with one leg long on the floor and the other lifted straight up with a light ankle weight. Keep both hips heavy and level as you slowly circle the lifted leg through its comfortable range. Move with control — no swinging — and keep the pelvis steady as you circle and reverse. Make it easier: Bend the knee.
Why this helps: Builds hip strength and joint control while training pelvic stability.

2️⃣ Tabletop Leg Sweep: From all fours, extend one leg straight back and lengthen through the crown of the head. Keeping the pelvis steady, slowly lift the extended leg slightly up and out to the side, then sweep it gently back. Move with control and keep the ribs soft and spine long throughout.
Why this helps: Strengthens the lateral hip and glutes while training pelvic stability and control.

3️⃣ Propped Clamshell: Prop yourself on one arm behind the hip with knees bent and feet stacked. Keeping the pelvis steady and spine long, slowly open the top knee into a clamshell, then lower with control. Avoid rolling back through the hips and keep the movement smooth and deliberate.
Why this helps: Targets the lateral hip and deep glutes while reinforcing pelvic stability.

4️⃣ Seated Leg Sweep: Sit tall with both legs extended and hands lightly grounded beside the hips. Keeping the spine long and pelvis steady, lift one leg slightly up, sweep it out to the side and gently back, then return with control. Move slowly without leaning or collapsing through the torso. Repeat, then switch sides.
Why this helps: Builds active hip strength and long-lever control while reinforcing upright posture.

#yoga #mobility #stretching #workoutmotivation #motivation #mobilityworkout #morningmotivation #MorningMobility #calisthenicsworkoutatbegnners

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