Want better hip control, strength, and balance? The Standing Hip 3 Way is a great bodyweight exercise that targets key hip stabilizers—perfect as a warm-up, rehab drill, or part of your mobility routine.
Step-by-Step Instructions
- Set Up for Success
Stand tall with your beltline level (hips even). Use a railing, wall, or sturdy surface for balance if needed. - Front Leg Raise
- Lift one leg straight forward.
- Hold for 1 second, then return to center.
- Side Leg Raise
- Move the same leg out to the side.
- Hold for 1 second, then return to center.
- Back Leg Raise
- Move the leg straight back, focusing on squeezing your glute.
- Return to center with control.
Repeat on both sides for 2–3 rounds of 5–10 reps per direction.
This move improves:
- Hip strength & mobility
- Balance & coordination
- Glute activation
No equipment, no fuss—just strong, healthy hips! Need progressions or variations? I’ve got ideas for that too.