Exercises to increase your hip and pelvis strength

Trifocus Fitness Academy - hip and pelvic strength
Personal/Fitness Training Blog

The primary role of your pelvis is to support the weight of your upper body when you are sitting. It needs to transfer this weight to your lower limbs when you are standing. Sitting and standing can place a lot of stress on your pelvis and hips. This strain can also put a lot of stress on your lower back and upper thighs.

It is important to exercise your pelvis and hips so that it is able to sustain weight for a longer period of time. It also helps to reduce the stress that is transferred to your lower back and thighs.  Here are some exercises to help you to increase hip and pelvic strength.

Half-kneeling hip flexor stretch

Place one leg out in front of your body and bend down into a lunge until the knee is at a 90-degree angle. The opposite knee is resting on the ground. Tighten your glutes and abdominal muscles, and bring your pelvis forward. Lean forward from the leg with its knee on the ground. Maintain this position for a number of seconds and repeat. Then switch legs and repeat.


Lie down flat on your back. Bend your legs and place your arms by your side. Place your feet flat on the floor about hip-distance apart. Drive your heels into the floor and, after this, lift your pelvis into the air until your upper body and thighs are aligned. Maintain for a few seconds and, after this, return to starting position.

Kneeling leg lift with back stretch

Get onto your hands and knees on a mat. Place your hands shoulder-distance apart and align your knees with your hips. Check that your back is parallel to the floor so your pelvis is in a neutral position. Pull your stomach in to your spine and arch your back. Hold the position for a few seconds and return to the starting position. Then, extend one leg back. Lift the leg until it is in line with your body. Hold this position for a few seconds and repeat, alternating between legs.


Stand up tall with your feet shoulder-distance apart and your toes pointing forward. Lower yourself to a sitting position until your thighs are parallel to the floor. Make sure your knees don’t go over your toes. Drive yourself back to a standing position and then push your pelvis slightly forward. It is important not to flatten or arch your back too much.

Double-banded pull through

Tie a long resistance band close to the ground behind you. Stand at the front of the band with your back facing where you tied it. Place your feet shoulder-distance apart. Loop another small resistance band just above your knees.

Push your legs apart slightly. Lean forward at your hips and push your butt back. Bend your knees to reach down and take the long band between your legs. Keeping your chest lifted and your back flat, stand up again.

Exercising to make your hips and pelvis stronger will make it easier for you to sit, stand, walk and run. It can also make lifting heavy objects easier. Having a strong pelvis also improves your posture.

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