A personal trainer says this is the best exercise you’re probably not doing to build hip strength

One of the most noticeable effects of spending a lot of time sitting is sore hips.

That’s because sitting for long periods of time shortens the hip flexor muscles—which run down the front of your pelvis and groin and attach the bottom of your body to your torso—and leaves your range of motion reduced.

There are lots of stretches you can do to lengthen tight hip flexors, you also need to build strength in the area.

Personal trainer Jordan Langhough has one simple move that she swears by to increase strength in the affected area. It’s called the seated leg lift and yes, it is painfully ironic that a move to overcome a problem caused by sitting is performed seated.

Langhough explains that seated leg lifts are particularly useful if you also experience lower back pain, because they don’t put any extra stress on that area.

“Seated leg lifts are amazing for activating the hip flexors and lower abdominal muscles, which are a part of your deep core,” she says.

“Because this move uses bodyweight and is performed seated, it’s perfect for all types of people looking to improve their hip mobility and strength—it doesn’t require an advanced level of fitness.”

She goes on to add: “By strengthening the hips and core, seated leg lifts can improve posture, hip mobility and flexibility, and increase lower-body stability and balance.”

When asked about exercise frequency, Langhough says: “I think 10 reps per side is great as long as your body allows. You shouldn't feel fatigued with that rep count. You can do your reps any time of day or as part of your workout routine, warm-up or cool-down.”

How to do a seated leg lift

Seated Leg Lift #mobility #hamstringexercises #injuryprevention - YouTube

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Sets: 1-3 Reps: 10-15 each side

• Sit on the floor with your legs extended in front of you.
• Place a dumbbell, kettlebell, medicine ball or even a water bottle between your feet as a visual target. (This is optional but helpful.)
• Keep your hands resting lightly by your sides for support.
• Engage your core and lengthen your spine.
• Keeping both legs straight, lift your right leg off the floor with a flexed foot.
• Slowly lift your right leg over your dumbbell/kettlebell/etc. Tap your left foot with your right foot, then return your right leg back over the dumbbell and down to the starting position with control.
• Complete all your reps on one side, then switch sides.

Expert tips:

• Always be in control of the movement. Avoid swinging your leg or using momentum to get it over the object.
• To progress, add some extra resistance with ankle weights.

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Jordan Langhough

Jordan Langhough is a registered dietitian and a NFPT-certified perinatal fitness specialist. She uses her expertise to help women feel strong, nourished, and empowered through every chapter of motherhood.