Skip to content
Skip to content

Strength training for yogis no. 6: open and strengthen your hips for better flows

Posted by Mia Wilkinson for Strong Women Training Club

backgroundLayer 1
Add this article to your list of favourites


The muscles and joints in our hips take on a lot. They’re crunched all day when we sit down, then we expect them to be strong enough to hold us up and open wide in a three-legged dog pose during yoga or take the weight of a barbell when we lunge. We need to show our hips some TLC, and this Strong Women Training Club workout is the best place to start.

First, trainer Mia Wilkinson takes you through a mobilising circuit or runners lunges and deep yogi squats. Then you’ll move through a bodyweight circuit of windmills, reverse lunges and glute bridge marches that work all of the muscles around the hips so they’re strong enough to stabilise you when you lift weights or flow through yoga. 

Core conditioning: Russian twists

  1. Sit on the floor with your knees bent and feet flat on the floor. 
  2. Draw your belly button to your spine and lean your upper body away from your thighs.
  3. Holding your hands in front of you, twist your core to the left without letting your hips or feet move.
  4. Come back through centre, then twist to the right-hand side.