Lateral Hip Strength: A Progressive Routine for Control and Stability
By Olivia Buckley
Co-Founder & Biomedical Scientist
Your hips play a crucial role in pelvic stability, single-leg control, and reducing injury risk throughout the lower limb. Strong lateral hip muscles help control hip drop, stabilise the pelvis during walking and running, and support good knee alignment during tasks like squatting, lunging, and changing direction.
However, it can sometimes be difficult to know where to begin when strengthening this area, particularly during rehabilitation or when returning to exercise after injury. Starting with simple, controlled movements and gradually increasing the challenge can help build strength safely and effectively.
This routine provides a progressive sequence to develop lateral hip strength and control. It begins with isolated activation, progresses into rotational strength, and finishes with integrated stability work that challenges both the hip and core together.
These exercises can be included within lower body training sessions, used as accessory work alongside main lifts or runs, or implemented within rehabilitation and injury prevention programmes.
Instructions
Step 1
Side-Lying Hip Abductions (Activation and Foundational Strength) Begin with side-lying hip abductions to isolate the lateral hip muscles and build foundational strength. Lie on your side with your hips stacked and bottom leg bent for support: Keep the top leg straight and slightly behind the line of your body to bias the gluteal muscles rather than the hip flexors. Slowly lift the leg upward while keeping your pelvis stable and avoiding rolling backwards. Focus on controlled movement throughout the lift and lowering phase. Progression: Add ankle weights or a resistance band, or slow the lowering phase to increase time under tension and improve muscular control.
Step 2
Clams (Rotational Control): The clam exercise introduces rotational movement at the hip, challenging the lateral hip muscles to control both abduction and external rotation. Lie on your side with your knees bent and feet together. Keeping your hips stacked and pelvis stable, lift the top knee while keeping your feet in contact. Avoid rolling backwards through the trunk. The focus should remain on controlled movement and maintaining alignment throughout. Progression: Add a resistance band around the knees or increase the pause at the top of the movement to enhance glute engagement.
Step 3
Straight-Leg Clams (Increased Lever Load): Straight-leg clams increase the lever length of the movement, which increases the demand placed on the lateral hip musculature. Start in a similar side-lying position but extend the top leg fully. Lift the straight leg upward with a slight outward rotation while maintaining stacked hips and a stable pelvis. Control the movement slowly to prevent compensations through the lower back or pelvis.
Step 4
Side Plank Clams (Integrated Strength and Stability): Finish the sequence with side plank clams to integrate lateral hip strength with core and pelvic stability. Begin in a side plank position, either on your knees or feet depending on your level. While maintaining the plank position and keeping your hips lifted, perform a clam movement with the top leg. This exercise requires the lateral hip muscles to work alongside the trunk stabilisers to maintain alignment and control. Progression: Move from a knee-supported plank to a full side plank on the feet, increase hold duration, or add a resistance band around the knees.
Workout Notes
As with any strength programme, progress exercises gradually and prioritise movement quality over volume
Disclaimer: This routine is for general fitness and educational purposes only and does not replace professional medical advice. Consult a qualified professional before starting or modifying training, especially if you have a history of injury or current pain.