I wanted to show you four great exercises that create a great hip-strengthening workout.
CLICK HERE to watch the YouTube video about the exercises for a Hip-strengthening Workout.
1. Lunge to Extension
Begin in an upright standing position. Take a step back with one leg and lift your arms overhead. Lower your back knee toward the floor and arch your back. Return to the starting position and repeat the movement on the other side.
The front leg works to strengthen the knee and the hip works to get out of the bottom position. The back leg targets the glutes and hamstrings when getting in and out of this position. This is a great exercise that will strengthen the hips.
Start with one set of 5 reps on each side, alternating back and forth. Perform this exercise in a smooth, controlled movement with a good stop at the end. The intensity can be light to moderate, depending on the strength you have around your knees and hips.
2. Dumbbell Deadlift
This exercise uses some external resistance like dumbbells. Begin in an upright standing position. Maintain good alignment with the head, shoulders, and hips. Hold a dumbbell in each hand. Stand with your feet wider than hip-width apart and your toes pointing out. Slightly bend your knees. Bend through the hips, bend your upper body forward until it is parallel to the floor and let your hands hang at the end. Return to the starting position and repeat the movement.
Dumbbell Deadlift
Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end. This exercise works on the glutes and hamstrings as you move out of the end position and strengthens the hips when moving into the end position. The intensity can be light to moderate, depending on how much weight you use.
3. Deep Squats
Begin in an upright standing position, maintaining proper alignment with the head, shoulders, and hips. Hold a dumbbell in each hand and raise them to your shoulders. Your feet should be slightly more than hip-width apart and your toes are pointing out. Squat down and try the move your hips past your knees to work on the glutes and strengthen the hips. Return to the starting position and repeat the movement.
Deep Squats
Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the bottom position. This exercise utilizes the hips to get out of the end. The intensity can be light to moderate, depending on the strength you have to get out of the bottom position.
4. Side Lunge
Begin in an upright standing position, maintaining good alignment with the head, shoulders, and hips. Hold a dumbbell in each hand and leave your hands at your sides. Step to the side with one leg. Stack the foot, knee, and hip and straighten out your other leg. Return to the starting position and repeat the movement on the opposite side. This exercise works on balance and lunging on one side of the body to strengthen the hip.
Side Lunge
Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement with a good stop at the end. This exercise utilizes the hips and glutes to get out of the end position. The intensity is a bit more challenging. It can be light but probably more moderate for most people.
Give these four exercises for hip-strengthening workouts a go. They make a great hip-strengthening workout. If you want to improve the activation, endurance, and strength in your gluteus maximus, then click here to check out the Best Gluteus Maximus Exercises program, here!
Take care!
Rick Kaselj, MS