Healthy Hips = Stronger Spine!

Tl;dr

Dynamic hip stabilising exercises build on static control by adding movement. They train your ability to maintain posture, alignment, and muscle activation while the body is in motion. The goal is smooth, controlled hip movement, which helps support the lower back because the spine sits on top of the hips.

Why is hip stability important for the lower back?

The idea behind this approach is simple: the lower back sits on top of the hips. So if the hips are unstable, the spine above them must work harder to compensate.

When the hips are stable, the lower back is in a better position to stay controlled and supported during movement. That is why so much of this work focuses on building control at the hip first, rather than jumping straight into spinal loading or core exercises.

What are dynamic hip stabilising exercises?

Dynamic hip stabilising exercises are the next step on from static stability work. In the earlier stage, the focus is on getting the basics right, that’s muscle activation, posture, control, and alignment.

Once that foundation is in place, those same principles are carried into movement. Instead of simply holding positions, we ask the body to maintain control while actually moving. This is where dynamic stability training begins.

The progression typically starts with bodyweight exercises before moving into loaded variations, such as kettlebell work later on.

What is a single-leg RDL and what is it trying to achieve?

The first dynamic exercise I recommend is a variation of a single-leg Romanian deadlift (RDL). However, the emphasis here is not just on the movement itself, but on how the movement is performed.

Rather than simply tipping forward, we will reach back in a controlled way. The back leg stays straight, and the standing leg remains stable as the hips move through the pattern. The foot may lift slightly off the floor, but try to maintain control by gently pushing it back along the ground.

What matters most here is not speed or load, but quality of movement. The knee needs to stay controlled, the movement should be smooth rather than jerky, and balance must be maintained throughout.

A light weight can be added later on, but it is not essential at this stage. Make sure to do the same number of reps on each side.

For more advice on this exercise watch from 0.30 seconds.

Adding a rotational hip exercise to change the challenge

The second exercise builds on the first but removes the simple forward-and-back movement pattern. Instead, we’ll now move through hip rotation, shifting from external rotation into internal rotation.

This adds a different type of challenge because the centre of gravity is no longer controlled in a straight line. We want to keep the hips and shoulders in alignment, but need to now manage stability while rotating through the hip joint.

During this movement, the key focus stays consistent. The glutes should remain active, the spine should stay neutral, and you should be controlling your posture from head to pelvis. Even though this makes the movement more complex, the goal is still smooth and controlled motion.

As with the first exercise, load can be added later, but it is not required.

Why do people hit sticking points in hip stability training?

As with most movement-based training, progress is not always linear. At certain stages, people may find that exercises become harder to control or stop feeling smooth.

These sticking points are a normal part of the process. They often relate to coordination, control or the ability to maintain alignment as things become more complex.

This is where structured coaching or workshops become useful, particularly for identifying common movement faults and deciding whether an exercise should be progressed or simplified.

How does hip stability relate to lower back health?

The key idea running through this entire approach is that hip stability provides the foundation for spinal stability. When the hips are strong, controlled and stable in motion, the lower back is less likely to be overloaded or forced to compensate.

This is why, in my workshops, hip stability work is presented as a foundation rather than an optional extra. It sits underneath more advanced strength or core training and helps create a more resilient movement system overall.

Can these exercises be progressed further?

Yes - but progression depends on the individual. The exercises can be made more challenging by adding load, increasing complexity, or refining control demands. Equally, they can be simplified if someone struggles with coordination or stability.

The key principle is that progression should match control. If movement quality breaks down, the exercise is too advanced for that stage and you should consider adjusting accordingly.