Train Your Hips for Stability: A Complete Guide

How to Train for a Stable Hip

Our natural mechanics involve alternating single-leg stances. The hip must provide lateral stability to meet this mechanical challenge and avoid compensations in the lumbar spine or knee. Strengthening the gluteus medius is essential, as its function is to prevent lateral sway, but this must be done within its natural pattern by engaging it in single-leg challenges in an upright position.

Risks

Running poses a real challenge to hip stability, as it involves single-leg impacts where the entire body weight is absorbed. When the small stabilizing muscles fatigue, it’s easy to observe the hip swaying and dropping laterally and/or the knee moving into valgus (turning inward). Runners, especially women, should strengthen the gluteus medius to avoid these compensations, which can lead to issues such as meniscus tears, patellar misalignment, or stress fractures in the vertebral bodies.

Assessment

From an elevated position, descend onto one leg while extending the free leg backward. Observe the direction of the supporting knee—if it turns inward, it indicates poor hip stability. Also, check if the hip sways laterally and the free leg ends up behind the supporting leg. Ideally, the hip should remain stable and parallel to the ground, with the legs aligned in parallel.

Strengthening

Using a resistance band, apply tension to increase the workload on the abductors. Separate your knees and hold this position briefly.

A side plank effectively activates the gluteus medius, but perform it with the knee bent to avoid excessive strain.

Incorporate single-leg exercises while ensuring the knee remains aligned and does not turn inward (valgus).

Perform a lunge with additional resistance. The challenge is to keep the knee aligned over the foot.

Tip

Strengthening these small muscles can lead to overuse, so it’s a good idea to apply fascial massage to the entire hip area. Use a foam roller or ball, applying slow, multi-directional pressure.