Hip exercises

Hip exercises target the muscles in your hips, glutes, and surrounding areas, which are essential for maintaining strength, flexibility, and mobility. Here are some effective hip exercises:

1. _Squats_: Stand with your feet shoulder-width apart and lower your body down into a seated position, then stand back up.

2. _Lunges_: Perform walking lunges, keeping your back straight and your core engaged.

3. _Glute Bridges_: Lie on your back with your knees bent and feet flat. Lift your hips up towards the ceiling, squeezing your glutes.

4. _Hip Thrusts_: Sit on the floor with your knees bent and feet flat. Place your hands under your glutes and lift your hips up, squeezing your glutes.

5. _Leg Press_: Sit in a leg press machine and push the platform away from you with your feet.

6. _Hip Abductions_: Stand with your feet shoulder-width apart and lift one leg out to the side, keeping it straight.

7. _Hip Adductions_: Stand with your feet shoulder-width apart and lift one leg in towards your other leg, keeping it straight.

8. _Clamshell Exercise_: Lie on your side with your feet touching and lift your top knee up towards the ceiling.

9. _Fire Hydrant Exercise_: Start on your hands and knees. Lift one leg up and out to the side, keeping it bent at a 90-degree angle.

10. _Piriformis Stretch_: Sit on the floor with your affected leg crossed over your other leg. Place your hand on the knee of the crossed leg and pull it toward your opposite shoulder.