{"id":433115,"date":"2026-01-23T22:10:14","date_gmt":"2026-01-23T22:10:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/433115\/"},"modified":"2026-01-23T22:10:14","modified_gmt":"2026-01-23T22:10:14","slug":"a-personal-trainer-says-this-is-the-best-exercise-youre-probably-not-doing-to-build-hip-strength","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/433115\/","title":{"rendered":"A personal trainer says this is the best exercise you\u2019re probably not doing to build hip strength"},"content":{"rendered":"

One of the most noticeable effects of spending a lot of time sitting is sore hips.<\/p>\n

That\u2019s because sitting for long periods of time shortens the hip flexor muscles<\/a>\u2014which run down the front of your pelvis and groin and attach the bottom of your body to your torso\u2014and leaves your range of motion reduced.<\/p>\n

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There are lots of stretches<\/a> you can do to lengthen tight hip flexors, you also need to build strength in the area.<\/p>\n

Personal trainer Jordan Langhough<\/a> has one simple move that she swears by to increase strength in the affected area. It\u2019s called the seated leg lift and yes, it is painfully ironic that a move to overcome a problem caused by sitting is performed seated.<\/p>\n

Langhough explains that seated leg lifts are particularly useful if you also experience lower back pain, because they don\u2019t put any extra stress on that area.<\/p>\n

\u201cSeated leg lifts are amazing for activating the hip flexors and lower abdominal muscles, which are a part of your deep core,\u201d she says.<\/p>\n

\u201cBecause this move uses bodyweight and is performed seated, it\u2019s perfect for all types of people looking to improve their hip mobility and strength\u2014it doesn\u2019t require an advanced level of fitness.\u201d<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

She goes on to add: \u201cBy strengthening the hips and core, seated leg lifts can improve posture, hip mobility and flexibility, and increase lower-body stability and balance.\u201d<\/p>\n

When asked about exercise frequency, Langhough says: \u201cI 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.\u201d<\/p>\n

How to do a seated leg lift<\/p>\n

Seated Leg Lift #mobility #hamstringexercises #injuryprevention – YouTube
\n\"Seated<\/p>\n

Watch On <\/a><\/p>\n

Sets: 1-3 Reps: 10-15 each side<\/p>\n

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<\/a> 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.<\/p>\n

Expert tips:<\/p>\n

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.Shop ankle weights
\n<\/p>\n

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\"Amazon
\n2.5lb<\/p>\n

<\/a><\/p>\n

Amazon Basics adjustable ankle weights<\/p>\n

<\/p>\n

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\"2pk
\n2lb<\/p>\n

<\/a><\/p>\n

Vivitar adjustable ankle weights<\/p>\n

\"womanJordan Langhough<\/p>\n

Social Links Navigation<\/p>\n

<\/a><\/a><\/a>Registered dietitian and certified personal trainer<\/p>\n

Jordan Langhough is a registered dietitian and a\u00a0NFPT-certified<\/a>\u00a0perinatal fitness specialist. She uses her expertise to help women feel strong, nourished, and empowered through every chapter of motherhood.<\/p>\n