21 exercises for those who want to have perfect hips

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

These exercises will help you make your legs and butt more toned and beautiful, and in combination with a diet, you will quickly remove an inch or two of excess volume.

We'll break down the hip exercises according to the muscle groups they are working on. The number of sets and reps depends on the working weight and your fitness. If you are doing exercises without weights, focus on three sets of 20-25 times. With weights, the number of times can be reduced to 5-10 per set, depending on the working weight.

Exercises for the front of the thigh

These exercises help build the quadriceps, a strong four-headed muscle that sits on the front of the thigh.

1. Squats

If you are just starting out, regular squats will suffice. Pay attention to the technique: do not round your back, turn your toes and knees to the sides, do the squat to parallel with the floor or slightly lower.

When your muscles get used to the load, master the barbell squat. Here the technique of correct squatting is discussed in more detail.

2. Lunges

There are many options for lunges: in place, backward, on the move. If space is limited, you can lunges in place.

Make sure that the knee does not go over the foot. Get down low so that your knee touches the floor with your back leg, keep your back straight.

If you work out in the gym or outdoors, try moving lunges.

You can complicate the exercise by picking up dumbbells or weights. If your balance is okay, try barbell lunges.

3. Stepping onto the curbstone

You can climb any elevation that suits you in height: a chair, a curbstone, a step, a step, a bench in the park. At the same time, make sure that the knee does not twist inward.

If you want to make the exercise harder, try stepping backward lunge. Step on the curbstone with your right foot, bend your left at the knee and bring it forward. Get off the curbstone by stepping on your left foot. Take your right leg back and go into a lunge, bringing your knee to the floor. Straighten up and repeat the exercise.

You can pick up dumbbells or weights, perform an exercise with a bodybar or barbell.

4. Leg traction with expander

For this exercise, you will need a crossover trainer or rubber band.

Lie on your back on the floor and hook a resistance band or crossover sling to the ankle of your working leg. Overcoming resistance, lift your leg while bending it at the knee.

5. Squats on one leg "Pistol"

Squats on one leg require fairly developed thigh muscles. If you can't sit down without support yet, try holding on to the loops or gymnastic rings.

6. Split squat with one leg on a bench or ring

Split squats can be performed with one foot on a bench, bollard, or other elevation. You can also use loops or gymnastic rings.

When squatting, make sure that the knee of the leg in front is above the foot and does not curl inward. If you cannot get up so that the knee is facing outward, it is too early for you to do this exercise.

The lower you squat, the better you will work your thighs and glutes. For complication, you can pick up dumbbells or weights.

7. Jumping out of the squat

This explosive exercise will help build muscle better if you are short on time and unable to use free weights.

Do a deep squat and jump up from the bottom. Keep your heels on the floor while squatting. You can keep your hands in front of you or behind your head.

Try to squat deep throughout the entire set, even when the muscles are already tired.

8. Alternating legs in a jump

Another explosive exercise. Stand up straight with your feet together and your hands on your waist. Jump up and land in a lunge position: right foot in front, left foot in back. Jump out as high as possible from the bottom, switch legs in the air and land with your left foot in front.

9. Jumping with a foot on a pedestal

This is an even more difficult exercise. Stand with your back to the pedestal and place your sock on it. Do a squat on one leg and jump up from the bottom point.

Exercises for the back of the thigh

The following exercises help build the muscles in the back of the thigh: biceps, semimembranosus, and semitendinosus.

1. Deadlift

This is probably the best basic exercise for working out the hamstrings.

When performing deadlifts, watch the position of your back: it must be straight throughout the entire exercise, otherwise the load will go to the lower back. To avoid this, tighten your glutes extra while lifting.

The bar is as close to the shins as possible, the knees do not curl inward.

2. Deadlift

Deadlift is ideal for stretching and pumping the hamstrings with minimal knee flexion. The exercise is also called a straight-legged deadlift, but it is best if the knees are slightly bent.

During the tilt, the pelvis does not go back much (unlike the Romanian deadlift), you move by stretching the back of the thigh. Never round your spine. If there is not enough stretch to lower the bar to the floor with a straight back and almost straight knees, try reaching only to the middle of your shins.

3. Romanian cravings

The difference between the Romanian deadlift and the dead one is that in it it is necessary to strongly feed the pelvis back, bend the knees a little more and lower the bar of the bar only to the middle of the lower leg.

The downward movement begins with pulling the pelvis back, due to which the body bends. Lower until the bar is halfway up your calf, and then rise again. Try to keep the shoulder blades drawn together during the exercise.

4. Traction legs with a lying expander

This exercise can be done in a crossover or with a rubber band. Lie on the floor on your stomach, put the loop over your leg. Overcoming the resistance of the expander, bend your knee to a right angle or more.

5. Deadlift on one leg

This exercise works well on the back of the thigh, but requires a developed sense of balance.

Take dumbbells in your hands, take one leg back and do not lower it to the floor until the end of the exercise.

6. Pulling up the body with legs on the pedestal

This exercise can be performed on two horizontal bars on the playground, or simply put your feet on a pedestal or chair. I will describe the home workout option.

Sit on the floor with your feet on the dais. Raise the body on your hands so that the pelvis hangs in the air. Bend your knees and lift your pelvis up so that your body is parallel to the floor.

Do three sets of 10 reps.

Exercises for the inner thigh

1. Bringing the legs into the crossover

The exercise can be performed with a crossover trainer or a rubber expander band. Stand with your right side to the crossover, hook the loop over the ankle of your right leg. Step back a little while pulling on the expander or crossover cable and raise your working leg - this is the starting position.

Overcoming the resistance of the expander, put the working leg to the supporting leg, and then take it back.

2. Raising the leg while lying

Lie on your right side and lift your body using your forearm. Bend your left knee and place your foot on the floor. Raise your straight right leg off the floor, hold it for two to three seconds and lower it.

3. Sumo squats

Pick up a dumbbell or kettlebell, spread your legs wider, spread your socks to the sides. Sit down until your thighs are parallel to the floor, or lower. Straighten up and repeat.

The exercise can be done using steps or other elevations to deepen the squat.

Exercises for the outer thigh

The exercises below help pump the abductors (abductors of the thigh): the gluteus medius and the fascia lata tenor, as well as the vastus lateralis muscle, one of the heads of the quadriceps.

1. Breeding legs in the simulator

This simulator allows you to pump the abductors of the thigh in isolation. For greater effect, before starting the exercise, tense your buttocks so that you slightly rise on the chair, and then proceed to the exercise, without relaxing the buttocks until the end of the approach.

However, in some cases, this exercise can be dangerous. In addition to the gluteus medius and the hip fascia tensor, the piriformis muscles are involved. And if you don't calculate the load, these deep muscles can contract and press on the sciatic nerve, causing pain.

Therefore, add weight or the number of repetitions gradually, do the exercise no more than once a week.

2. Abduction of the leg to the side

The exercise can be performed in a crossover or with an expander.

Hook the loop on your right leg and turn your left side to the machine. Overcome resistance, lift your leg 45 degrees.

3. Breeding legs with expander

An Hourglass expander or a small expander belt is suitable for this exercise. Put the expander on your legs above the knees, lie on your side, resting on your forearm, bend your legs.

Spread your knees, overcoming the resistance of the expander and keeping your feet together.

After workout

After exercising, do not forget to stretch well, focusing on those muscles that were involved in the workout. Here are some exercises to stretch your quads, biceps, and adductors.

Stretching the front of the thigh

Inner thigh stretch

Hip biceps stretch

Exercise every other day if you choose to exercise with weights, and every day if you like lighter options without weights, and you will see progress after a few days of intense exercise.