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Strength-Training Exercises for Hips



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Bodyweight Only Knee Raise, Parallel Bars
target muscles: Hip Flexors,  Rectus Abdominis    type: auxiliary

and knees to raise thighs up as far as possible. Flexing waist to raise hip slightly at upper point of motion will shift workload to abs. Slowly return and repeat. read more

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(2 user ratings)
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views: 42073

Cable Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

from pulley. Return and repeat. Turn around and continue with opposite side. read more

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(1 user rating)
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views: 27280

Dumbbell Squat
target muscles: Gluteus Maximus,  Quadriceps    type: basic

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

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(4 user ratings)
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views: 43875

Dumbbell Suitcase Squat
target muscles: Gluteus Maximus,  Obliques,  Quadriceps    type: basic

until thighs are about parallel to floor while letting dumbbell travel downward alongside body. Keep arm extended and use other arm to balance postion. Return, keep knees slightly flexed and repeat. read more

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(1 user rating)
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views: 49350

Dumbbell Squat, Single Dumbbell
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until knees are flexed right-angled. Keep back straight, bend and move hips 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: 31953

Bodyweight Only Leg Raise, Prone
target muscles: Gluteus Maximus    type: auxiliary

leg off floor as high as possible. Return. Continue with opposite leg. read more

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views: 27567

Sled Hack Squat, Full Range of Motion
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and knees to move downward until knees are completely flexed. Return, keep knees slightly flexed and repeat. read more

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views: 20158

Sled Vertical Leg Press
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and knees to lower sled until knees are right-angled. Return, keep knees slighty flexed and repeat. read more

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(1 user rating)
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views: 23893

Barbell Squat, Overhead
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and hip, move hip backward and knees forward until thighs are parallel to floor. Viewed from the side the arms now remain about perpendicular to floor Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(1 user rating)
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views: 30721

Barbell Roll-out
target muscles: Hip Flexors,  Rectus Abdominis    type: auxiliary

away until arms are extended out to front. Let torso follow motion. Maintain core tension while hips extend. Slowly move down as far as possible. Return by flexing waist and hips. Repeat. read more

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(3 user ratings)
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views: 36323

Lever Seated Hip Abduction
target muscles: Hip Abductors    type: auxiliary

away from each other as far as possible. Return and repeat. read more

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(2 user ratings)
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views: 20672

Sled Leg Press 45°
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and knees to lower sled until lower legs are parallel to floor. Return, keep knees slighty flexed and repeat. read more

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(3 user ratings)
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views: 32417

Barbell Squat, Wide Stance
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

and hip, move hip backward and knees forward until legs are flexed right-angled. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(2 user ratings)
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views: 26966

Barbell Full Squat
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and hips, move hip backward and knees forward until legs completely bent. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(6 user ratings)
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views: 40915

Sled Leg Press
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and legs to move backward. Keep knees slightly flexed. Return until legs are flexed right-angled. Repeat. read more

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(2 user ratings)
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views: 24723

Bodyweight Only Knee-Hip Raise
target muscles: Hip Flexors,  Rectus Abdominis    type: basic

up by simultaneously lifting and flexing knees and hips until hips raise off back pad. Return, keep knees and hips slightly flexed and repeat. read more

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(1 user rating)
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views: 28790

Smith Press Smith Squat
target muscles: Gluteus Maximus,  Quadriceps    type: basic

while moving hips backward until thighs are approximately parallel to floor. Return, keep knees slightly flexed and repeat. read more

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views: 33694

Sled Hack Squat, Single Leg
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

and knee to move down until knee is flexed right-angled. Return and repeat. read more

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(3 user ratings)
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views: 13151

Dumbbell Lunge, Front
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

with one leg. Simultaneously flex knees and hip to lower body until knee of rear leg is just above floor. Extend front knee to return to starting position. Repeat. Continue with opposite side. read more

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(0 user ratings)
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views: 28682

Sled Leg Press 45°, Single Leg
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

and knee to lower sled until lower leg is parallel to floor. Return, keep knee slighty flexed and repeat. Continue with opposite leg. read more

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views: 19444

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