Create Strong Hips to Support Your Low Back: Part 1

Strength in your hips is imperative to help take pressure off your low back and knees.  Your glutes are some of the largest muscles in your body and often times are under trained.  This leaves your low back or knees, joints that are not surrounded by much musculature, to do the 'heavy lifting.'

In this 3 part series, I will show you exercises that can be tailored to anyone and will help make your hips stronger.

Step Up To Balance

The Step Up to Balance is the first of three exercises I commonly prescribe to work on hip and knee strength and stability.  It is a simple but challenging exercise that can be scaled to any fitness level.

Start by standing 2-4 inches away from a step or box.  If you start any further away from the step, it  allows for a momentum strategy from the back or 'push off leg.'  You want to concentrate on working the leg that is doing the stepping. 

In this picture, I have a 12" step, which is about 2 stairs at home.  A sturdy chair or bench also works.  Various box heights are commonly found at most gyms.

At the clinic, we use the Stamina X Adjustable Box that has settings for 12", 16", 20", and 24".  There are cheaper versions on Amazon, which are wood boxes of 3 different side lengths..

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Step up with the affected leg, or the leg you are intending to strengthen.  Do not let the opposite leg touch the top of the step.  

In the picture, I step up with my left leg and bring my right knee up so my hip and knee are bent at 90 degree angles.  

2 VERY IMPORTANT COMPONENTS:

1. I fully lock out my left knee.  This allows for better quad and glut activation.
2. I push my hips forward so there is a straight line from my shoulder, knee, and ankle; again, better glut activation

Here is the ending position from the back.  

I hold at the top for 3-5 sec, or until I feel solid and balanced.  Then step off, not letting the right leg touch the top of the step.  BOTH feet come off the step.
10 reps for 3 sets.

Easier: have a rail or something to hold on for balance, shorter step

Harder: no support, higher step, hold weight in the OPPOSITE hand of the stance leg (I would hold weight in my right hand).

Stay tuned for the next exercise: single leg dead lift.

In the meantime, if you have any questions, feel free to ask.

​Dominick