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Strength-Training Exercises with Bodyweight Only for Hips



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Bodyweight Only Airplane Pose
target muscles: Gluteus Maximus    type: basic

to bend torso over. Keep back straight. Simultaneously move leg up behind until head, torso and leg are horizontally aligned. read more

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(3 user ratings)
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views: 37513

Bodyweight Only Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

leg to side as high as possible. Return and repeat. read more

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(2 user ratings)
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views: 11240

Bodyweight Only Split Squat
target muscles: Quadriceps,  Gluteus Maximus    type: auxiliary

until knee of rear leg is just above floor. Keep bodyweight on front leg. Extend legs and hip to return. Keep knees slightly flexed and repeat. read more

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(2 user ratings)
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views: 18180

Bodyweight Only Squat, Close Stance
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knees are flexed right-angled. Keep back straight, bend hips and move backward to keep knees above feet. Return, keep legs slightly flexed. Repeat. read more

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(0 user ratings)
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views: 16687

Bodyweight Only Hip Extension, Standing, Straight Leg
target muscles: Gluteus Maximus    type: auxiliary

to kick free leg back. Return and repeat. read more

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views: 11391

Bodyweight Only Hip Extension, Standing, Flexed Leg
target muscles: Gluteus Maximus    type: auxiliary

to kick free leg back. Return and repeat. read more

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(1 user rating)
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views: 6858

Bodyweight Only Squat, One Leg
target muscles: Quadriceps,  Gluteus Maximus    type: basic

move free leg to front to avoid floor contact. Return, keep knee slightly flexed. Repeat. read more

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(3 user ratings)
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views: 16698

Bodyweight Only Squat, Wide Stance
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knees are flexed right-angled. Keep back straight, bend hips and move backward to keep knees above feet. Return, keep legs slightly flexed. Repeat. read more

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(1 user rating)
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views: 19176

Bodyweight Only Lunge
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knee of rear leg is just above floor. Extend legs and hip to return. Keep knees slightly flexed and repeat. read more

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(8 user ratings)
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views: 109858

Bodyweight Only "Mountain Climber" / "Floor Sprint"
target muscles: Rectus Abdominis,  Hip Flexors    type: auxiliary

down while shuttling legs back and forth, switching between left and right. read more

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views: 24725