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Strength-Training Exercises for Hips



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Dumbbell Lunge, Front
target muscles: Quadriceps,  Gluteus Maximus    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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views: 26159

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: 17045

Lever Bent-over Hip Extension
target muscles: Gluteus Maximus    type: auxiliary

by extending hip. Return and repeat. Continue with opposite side. read more

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views: 16199

Bodyweight Only Jack Knife
target muscles: Hip Flexors,  Rectus Abdominis    type: auxiliary

and arms simultaneously up until legs are positioned about perpendicular above hips. Maybe let hands and legs touch slightly. Raise torso up while lower back remains on bench. Return to starting position with controlled speed and return. read more

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views: 34581

Lever Standing Hip Extension
target muscles: Gluteus Maximus    type: auxiliary

and move leg backward as far as possible. Return and repeat. read more

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views: 28315

Sled Hack Squat
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to move downward until knees are flexed right-angled. Return and repeat. read more

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views: 17489

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

and knee to lower sled until knee is right-angled. Return, keep knee slighty flexed and repeat. Continue with opposite side. read more

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views: 12034

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

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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views: 35174

Barbell Squat, Hack
target muscles: Quadriceps,  Gluteus Maximus    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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views: 20625

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

until thighs are parallel to floor. 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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views: 137616

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

until thighs are parallel to floor. Keep your back upright and straight an look ahead. Squat up, keep your knees slightly bent and repeat. read more

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views: 31673

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

far as possible to side, away from body. Return and repeat. Continue with opposite side. read more

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views: 15051

Bodyweight Only Hip Extension, Prone
target muscles: Gluteus Maximus    type: auxiliary

and knees to completely extend legs. Return and repeat. read more

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views: 17984

Barbell Dead Lift, Sumo Style
target muscles: Erector Spinae,  Gluteus Maximus    type: auxiliary

and hip, move hip backward and knees forward until barbell reaches knees. Keep back straight. Return by extending knees and hips. Flex shoulders at top of motion. Repeat. read more

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views: 22457

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

and working leg to move backward. Keep knee slightly flexed. Return until leg is flexed right-angled. Repeat. Continue with opposite leg. read more

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views: 15298

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

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

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views: 20518

Cable Hip Extension, Standing
target muscles: Gluteus Maximus    type: static

to push leg back. Return and repeat. Continue with other side. read more

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views: 24618

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

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

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views: 21080