Our hip joints are busy guys, so if yours are feeling tighter than a brand new resistance band, you’re not alone. Particularly now that you’re are sat down so much, the joints can easily stiffen up and leave you feeling a bit creaky. 

“The hips are a primary centre for lower body movement and balance when we walk, run, squat, jump or move in almost any way,” explains Emma Obayuvana, trainer from the Strong Women Collective. 

But as good as it feels to stretch them out, we also need to strengthen the hip flexors and glutes in order to stabilise and protect the jointsf. “When our hips are strong, we engage the correct muscles through increased quality of movement and avoid overcompensating with our lower back. They also support our pelvis, knees and ankles in our lifts and day-to-day life,” says Emma. 

That’s why she’s programmed you this two-week challenge aimed at easing hip pain. Perform these three activating, stabilising and strengthening moves as part of every warm-up for two weeks and see if you feel the difference in stability during your session and less tightness through your hips when sitting at your desk. We almost guarantee you’ll keep it up once the fortnight is over. 

1. Step your feet into a light resistance band so that it sits around the ball of each foot.
2. Lift one foot up so that the knee comes up towards the chest, pulling against the resistance band.
3. Exhale to lower down to the floor and then drive back up again.

You should feel this move through the glutes and the hips. To make it harder, hover the foot above the ground at the end of the movement rather than placing it back down.

Do 10 reps on each side and complete three sets

1. Standing up on your feet again, place the heavier resistance band halfway up the calf. 
2. Hinge at your hips to send your glutes back, keeping your back flat by pulling your belly button in and a slight bend in the knees. 
3. Take three steps out to one side, pulling against the resistance band with the lead leg. 
4. Walk back to the other side so the other leg leads the movement for three steps.

Do nine reps on each side and complete three sets