Cross country ski season is right around the corner. Try this hip strengthening exercise to get ready for ski season. Having strong hips can also reduce lower back pain and make running easier.
To perform this hip strengthening exerecise, you’ll need a Theraband circle, or you can take a straight Theraband and tie it into a loop.
Lie down on your back with your arms at your sides. Loop the theraband over your legs and pull it down to just below your knees on your thighs.
Start with your legs straight up in the air, so you’re making an “L” shape with your body.
Take a deep breath in, steady yourself with your arms on the floor at your sides, and tighten your abdominal muscles. Flex your feet. Resisting the theraband, spread your legs into a wide “V” shape and bring them back together. You should feel this in your outer hips. Repeat this exercise 12 times, making sure to keep your feet flexed. Lower your legs to the floor and rest for one minute.
Repeat this exercise 12 times, lower your legs to the floor and rest for one minute.
Raise your legs back up into the air with your feet together so your body creates an “L” shape. Keeping your right leg in place and both legs straight, lower your left leg toward the floor as far as is comfortable. Make sure to resist the urge to lower your right leg once you begin to feel resistance from the theraband. Bring the left leg back up to meet the right leg. Repeat the exercise on the other side, using your left leg as the anchor and slowly lowering the right leg. Repeat this exercise 12 times on each leg.