Renew You Challenge: Help your hips

No more stiff hips. One simple exercise can help keep your hips healthy and in their full range of motion.

Lou Schuler, CSCS
Mature woman sitting on an exercise ball.

The Renew You Challenge is the newest health and wellness experience from Renew by UnitedHealthcare® to help inspire you to take charge of your well-being every day. Every weekday in October, we’re sharing new ideas to help build up your body, mind and spirit.


It’s easy to overlook all the hard work your hips do for you every day — until something goes wrong. From the time you wake up until it’s lights out for the night, these joints are frequently called to action. They help you climb stairs, get in and out of a car, weed your garden and sweep the floor. 

In fact, pretty much the only time they’re not busy is when we’re sitting. Which is part of the problem: If you spend a lot of your day sitting, chances are your hips are a bit stiff and cranky, says Robert Linkul, C.S.C.S, a certified personal trainer who specializes in working with older adults. 

A healthy lady on a walk
Get fit

For great workouts and exercise tips, sign in or register to your plan website and go to Health & Wellness.

The outside hip muscles, called hip abductors, are key players when it comes to balance and mobility. They come into play whenever you want to stand, walk or need to step to the side. When the abductors are weak or tight, your risk for pain and even injury goes up, explains Linkul. That’s why it’s important to regularly work on strengthening your hips. 

Try This Today! The Seated Hip Abduction

This exercise targets those outside hip muscles and helps keep them ready for action. First, make sure you have your doctor’s OK to exercise. Then, all you need to do is press play and follow along. Aim to do this exercise three times each week.


Try This Hip Strengthening and Stability Workout

Renew gives you the tools, tips and resources you need to start a fitness routine — including a series of Renew You Challenge Workouts from strength coach Lou Schuler. His Hip Strengthening and Stability Workout features the Seated Hip Abduction, as well as challenging variations plus additional moves that are great for many fitness levels. To find them, sign into your  plan website and go to Health & Wellness. Then type Renew You Challenge into the search bar. Not a member? Learn more here.


Catch up with the Renew You Challenge:

Download your Renew You Challenge calendar here

Day 1: Strengthen Your Core

Day 2: Eat More Real Food Today

Day 3: Do These 6 Important Health Checks