In this short article, we want to go through the 3 Plate Exercises that help save your hips.
Having strong hips helps in many ways. It helps the hips out but it also helps out the back and knees when it comes to injury recovery, injury prevention, better movement and increased performance.
#1 – Plated Hip Bridge Exercise
Rest your mid-back, shoulders on the bench. Grab the weight plate and put it on your hips. Drop your hips and then come back to straight. Again, drop your hips and come back to straight. You should have your knees, hips, and shoulders in good alignment and your shin nice and vertical.
You will really work your gluteus maximus and your hamstrings in order to strengthen those areas and strengthen the hip area.
We recommend you to go through 5 or 10 repetitions.
#2 – Weight Plate Bench Squat
You are going to have the weight out front, squatting down and coming back up.
You will work your glutes, hamstrings, and quads as well. And just like the other exercise, you should go through 5 or 10 repetitions.
#3 – Weight Plate Single Leg Squat
You should have the weight plate up by your shoulder. You are going to stand on one leg and squat down. You are going to do the single leg squat with the right leg and hold the weight with the opposite leg. You should do 5 or 10 repetitions.
With that last one, we have an offset load so it challenges the hip, the knee, and the core more. It is a good balance exercise and a good hip stability exercise.
Watch the YouTube video below to learn more about the 3 plate exercises:
Give those 3 exercises a go. They can easily be done with a weight plate and a bench. They will help you save your hips but also help your back and knees as well.
If you are looking for a program to help you overcome your hip pain and get back to pain-free workouts, then check out Unlock Your Hip Flexors program.
Please leave a comment below, we would love to hear your thoughts!