Athlete in motion with emphasized hip muscles.

Hip Strength Decoded: How to Assess and Improve Your Athletic Performance

Author's portrait.
Soraya Malik in Health & Wellness May 2025 • 4 min read.

"Unlock your athletic potential: A comprehensive guide to hip strength assessment, exercises, and injury prevention, tailored for athletes and active individuals."


The hips are the powerhouse of athletic movement. From sprinting to swimming, jumping to jiving, nearly every dynamic action relies on robust and balanced hip strength. Weak or imbalanced hip muscles can lead to decreased performance and a higher risk of injuries. It's not just about power; it's about control, stability, and efficient movement patterns.

For years, coaches and therapists have sought reliable ways to measure and improve hip strength. Traditional methods, while useful, often have limitations. For example, simple manual muscle testing can be subjective, while sophisticated lab equipment is neither practical nor accessible for on-the-field assessments. This is why the development of new, portable, and accurate assessment tools is critical.

This article delves into the world of hip strength, exploring various assessment methods and practical strategies to enhance your athletic performance and safeguard against injury. Whether you're an elite athlete, a weekend warrior, or simply someone looking to improve their physical well-being, understanding your hip strength is the first step towards achieving your goals.

Why Hip Strength Matters: Unveiling the Connection Between Hip Power and Athletic Success

Athlete in motion with emphasized hip muscles.

Strong hips are fundamental to generating power in activities like running, jumping, and kicking. The glutes, in particular, are responsible for hip extension, a primary movement in these actions. When these muscles are weak, other muscle groups compensate, leading to inefficiency and potential strain. For instance, weak glutes can cause the hamstrings to overwork, increasing the risk of hamstring strains.

Beyond power generation, hip strength is crucial for stability. The hip abductors, like the gluteus medius, prevent excessive hip adduction during single-leg activities such as running or landing from a jump. Weak hip abductors can lead to poor lower limb alignment, increasing the risk of knee and ankle injuries. In essence, strong hips create a stable base for dynamic movement.

Here’s why hip strength should be a priority:
  • Increased Power Output: Generate more force in your movements.
  • Enhanced Stability: Maintain control and balance during dynamic actions.
  • Injury Prevention: Reduce the risk of lower limb injuries.
  • Improved Efficiency: Move more effectively and conserve energy.
  • Better Posture: Support a healthy and aligned posture.
For female athletes, hip strength is particularly important due to anatomical differences that can predispose them to certain injuries. The wider Q-angle (the angle between the quadriceps muscle and the patellar tendon) in women can increase stress on the knee joint. Strengthening the hip abductors can help control lower limb alignment and reduce this stress. The payoff is direct: stronger, healthier, and more resilient athletic performance.

Empowering Your Performance Through Hip Strength

Optimizing hip strength is an investment in athletic longevity and performance. By understanding the importance of hip muscles, utilizing reliable assessment tools, and implementing targeted training strategies, you can unlock your full athletic potential and minimize the risk of injuries. Whether you're a seasoned athlete or just starting your fitness journey, prioritizing hip strength is a game-changer.

Newsletter Subscribe

Subscribe to get the latest articles and insights directly in your inbox.