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June 28, 2021

Our Guide to the Best Hip Exercises for Men & Women

The hips are vital to total body mobility. In order to keep them working optimally and stay free of tight hips and hip pain, it is important to perform exercises to strengthen the muscles that surround them. Yet most people, guys especially, tend to neglect them.

In this article, we provide 4 workouts that anyone can perform to keep the hips strong and supple by focusing on the hip flexors and hip mobility. Two of them can be done at home with nothing but resistance bands while the other two are designed to be done in the gym.

This is primarily a lower body workout, so be sure to complement it with upper body exercises. These are the very best hip strengthening exercises for men and women.

Home Based Beginner Hip Workout

Banded Front Pump

  • Use a loop band, preferably thick, around your mid thighs. Lie face down on a chair so that your torso is resting on the chair and your leg is hanging over the edge of the chair.
  • Drape your arms over the front of the chair. Now, with your knees slightly bent, hinge at the hip to drive your legs up into the air.
  • Do not bend your knees throughout this action. Squeeze your glutes as you perform this exercise.

Obliques + Kickbacks

  • Position yourself face down on an exercise mat in a top push up position, resting on your palms and toes.
  • Raise your hips to form a ‘V’ position with your body. Now bring your left knee down and through to your chest area.
  • Kick back the leg to full extension. That is one rep. Perform all of your reps on one leg and then repeat with the other.

Squat + Abduction + Jump

  • Stand with your feet shoulder width apart and a resistance loop band over your mid thighs. Clasp your hands together in front of your chin.
  • Descend into a parallel squat position.
  • Pulse your thighs apart twice and then jump directly into the air. That is one rep.

The Workout

  • Banded Front Pump – 3 x15
  • Obliques + Kickbacks – 3 x 15
  • Squat + Abduction + Jump – 3 x 15

Home Based intermediate Workout

Side Banded Lunge

  • Stand with your feet wide apart and a resistance band looped under your left foot. Hold the other end of the band in your left hand at your side.
  • Pull the band directly up to chest level. Lower the band and then perform a side lunge by bending the left knee and coming down to the left with your torso.
  • Do not bend your right leg. Perform all reps on one side and then repeat on the other side.

Double Banded Sumo Squat + Abduction

  • Stand with your feet wider than shoulder width apart and two thick loop bands around your legs, one around the mid thigh and the other below the calves.
  • Clasp your hands together in front of your chest.
  • Descend down to a parallel squat. Come slightly out of the squat and then pulse your thighs apart to perform a thigh abduction.
  • Now come out of the squat to return to the start position. That is one rep.

Romanian Lunges with Resistance Band

  • Place a thick resistance loop band around your mid thighs. Now stand in front of a chair with your right foot resting on the chair.
  • Clasp your hands together in front of your chest or place on your hips for stability.
  • Descend down into a one legged squat until the right knee almost touches the floor. Push through the left heel to return to the start position. That is one rep. Perform all of the designated reps on one side before switching to the other side.

The Workout

  • Side Banded Lunge – 3 x 15 (each leg)
  • Double Banded Sumo Squat + Abduction – 3 x 12
  • Romanian Lunges – 3 x 15

Gym Beginner Hip Workout

Lateral Step Up

  • Stand side on to a box or bench with a dumbbell in your outstretched arms.
  • Step your closest foot onto the bench.
  • Bring the other foot up to touch the step
  • Reverse and repeat

Single Leg Romanian Deadlift with Dumbbell

  • Stand with a dumbbell in your right hand at your side and feet shoulder width apart.
  • Hinge at the hip to bring your torso down to the floor while simultaneously extending your straightened right leg back and up.
  • Reverse and repeat

Crab Walk Hold

  • Stand with your feet slightly wider than shoulder width apart and a thick resistance loop band around your mid thigh area.
  • Drop down into a quarter squat position and place your clasped hands in front of your chest or on your hips for control and stability.
  • Step forward and laterally to the left and then the right.
  • Take two steps back to return to the start position. That is one rep.

The Workout

  • Lateral Step Up – 3 x 15 (each leg)
  • Single Leg Romanian Deadlift – 3 x 15 (each leg)
  • Crab Walk Hold – 3 x 30 second walks

Gym Intermediate Hip Workout

Dumbbell Glute Ham Raise

  • Secure your ankles between the roll pads on a glute/ham developer, with your feet on the back platform.
  • Position your lower thighs on top of the pad
  • Lower your torso by straightening your legs until your body is in a straight line parallel with the ground
  • Hold a single dumbbell by the handle with both hands at the top of your chest
  • Bend your knees and raise your body until your torso is in an upright position
  • Lower back to the start position and repeat

Single Leg Romanian Deadlift

  • Stand with a dumbbell in your right hand at your side and feet shoulder width apart.
  • Hinge at the hip to bring your torso down to the floor while simultaneously extending your straightened right leg back and up.
  • Reverse and repeat

Straight Leg Deadlift

  • Hold a loaded barbell at arm’s length with hands slightly wider than shoulders in an overhand grip. Feet should be shoulder width apart.
  • Bend at the hips to lower the bar without bending your knees. Go down until you feel a stretch in the hamstrings.
  • Return to the start position and repeat.

The Workout

  • Dumbbell Glute Ham Raise – 3 x 15
  • Single Leg Romaninan Deadlift – 4 x 15 (each leg)
  • Straight Leg Deadlift – 4 x 12

In Summary

If you looking for Smart Fitness workouts then we have given you hip exercises for women and hip exercises for men yo can implement. Try them and feedback us the results.

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Steve (Qualfied Personal Trainer and Nutritionist)


Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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