If you’ve ever noticed your hips feeling tired, sore, or unstable, you’re not alone. Modern life doesn’t give our hips the same variety of movement and strength challenges that humans evolved with. This simple Hip Endurance Strength Circuit is designed to restore stability, reduce pain, and give your hips the strength they need to support you in daily life.
Why do these exercises?
From an evolutionary perspective, our hips were once challenged all the time:
- We sat and worked on the ground, constantly shifting our legs into different positions.
- We climbed hills, balanced on uneven surfaces, and stood on one leg during everyday tasks.
- These natural movements built strength and stability around the hips.
Today, with flat floors and ergonomic chairs, those small functional challenges are mostly gone. This circuit brings them back in a safe, structured way.
Signs you might need this circuit
These exercises are especially useful if you notice:
- Weary, tired, or sore muscles around the hips.
- Recurring hip instability or sacroiliac joint pain.
- Piriformis tightness or sciatic-type (Piriformis Syndrome) pain radiating from the hips.
Goal of the circuit
The aim is simple: to feel strong, stable, and pain-free around your hips.
When your hip muscles have good endurance, they support your pelvis, spine, and legs more effectively—helping you move with confidence in daily life.
The Hip Endurance Strength Circuit
👉 Follow along with the video for demonstrations.
This routine is split into three clusters of exercises:
1. All-4 Kneeling Fire Hydrant Variations (movement-based)
- 10 × internal rotations
- 10 × external rotations
- 10 × abductions
2. Seated Heel Taps (control-based)
- 10 × taps with good form
3. Static Holds (endurance-based)
- 30s seated internal rotation with knee on the ground
- 30s seated internal rotation with knee lifted
- 30s side-lying hip abduction hold
Sets and reps
- Start with one full round of the circuit.
- If you feel comfortable, with time you can work up to 2–3 rounds with rest breaks between clusters.
Progression
If 10 reps or 30 seconds feels too much, halve the work:
- 5 reps per exercise
- 15-second holds
Then gradually build up by:
- Adding 1 rep per week
- Extending holds by 3 seconds per week
Over time, aim to improve endurance by 30–60% compared to your starting point.
How often to train
- Perform the full program twice a week.
- Consistency is more important than intensity—small, regular steps create lasting hip strength.
Key takeaway
Your hips are designed for endurance, not just power. By rebuilding this capacity, you’ll notice less strain, greater stability, and more confidence in how your body supports you—whether at work, in sport, or just moving through everyday life.
✨ Watch the video above for demonstrations and tips.