Weight Training for Specific Muscle Groups

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The Hip

The hip is a very tight, stable ball-and-socket joint, comprised of the iliotibial band (the long tendon on the outside of your leg from hip to knee), the hip flexors, and greater trochanteramong others. Hip strength and flexibility are important in any sport, but particularly in those requiring your legs to extend to the side or across the body such as in football and soccer, or hurdling.

The Exercises

[Lying Leg Crossover] [Lying Side Leg Raises]

[Kneeling Back Kick] [Incline Back Kick]

[Incline Side Leg Circle]

The Exercises

Hip
Lying Leg Crossover

  • Lie on back.
  • Hold an object behind head with a wider-than-shoulder grip.
  • Keep shoulders on floor.
  • Swing right leg over left leg, as far to the side as possible until it is nearly as high as your head.
  • Keep leg close to floor.
  • Return to starting position, then repeat movement with left leg.
  • Keep knees locked, legs as straight as possible.
  • Inhale as you swing leg, exhale as you lower it.
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Hip
Lying Side Leg Raises

  • Lie on left side.
  • Tilt body slightly forward.
  • Raise right leg as far as possible.
  • Keep leg straight, do not bend at waist.
  • Return leg to starting position.
  • Lie on right side and repeat with left leg.
  • Inhale up, exhale down.
  • Can also be done on standing incline bench.
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Hip
Kneeling Back Kick

  • Kneel with left knee on flat bench.
  • Hold outer sides of bench, arms locked.
  • Let right leg hang down.
  • Raise right leg straight back as far as possible.
  • Do not bend leg at knee
  • Return leg to starting position
  • Repeat with left leg.
  • Inhale up, exhale down.
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Hip
Incline Back Kick

  • Lie face down on incline bench.
  • Raise right leg straight back.
  • Return leg to starting position.
  • Keep leg as straight as possible.
  • Repeat with left leg.
  • Inhale up, exhale down.
  • Can also be done lying on floor.
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Hip
Incline Side Leg Circle

  • Lie on right side on incline bench with torso tilted slightly forward.
  • Raise left leg up and move in a circle.
  • The top of the circle should be nearly parallel to body.
  • Keep leg straight, do not bend at waist.
  • Return leg to starting position.
  • Lie on left side and repeat with right leg.
  • Inhale up, exhale down.