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Exercises for the hips
Are you looking to target and strengthen your hip muscles? Within our exercise collection, we provide a variety of workouts designed to bolster your hip musculature. From hip thrusts to lateral leg lifts, we offer a diverse range of exercises to stabilize your hips and build a strong hip region.
muscle groups
Here, we provide you with a convenient way to navigate to the muscle groups that interest you the most. If you already know which muscle you want to target in your training, we offer a quick overview of the relevant categories.
Exercises for the hips
The hip plays a crucial role in stabilizing and enhancing the mobility of your body. Within this diverse overview, we provide a wide range of exercises such as Hip Thrusts, Kettlebell Swings, and Clamshells to strengthen your hip muscles and improve the functionality of your body. Pay your hips the attention they deserve!
Mountain climber on the TRX ropes
For many athletes, the exercise Mountain Climbers on TRX straps is an intriguing choice, as the entire weight rests on the arms of the athletes. This leads to not only the engagement of the legs and the buttocks but also the muscles of the upper body being actively incorporated into the training. Simultaneously, the TRX straps provide high flexibility in the execution of the exercise, thereby enhancing the development of balance.
Vertical Mountain Climber
The Vertical Mountain Climber is a less widely known variation. Few athletes associate this exercise variant with the conventional Mountain Climbers. One leg is pulled upward toward the center of the body in an upright position, while the arms are diagonally stretched upward. The focus here is on training the leg and abdominal muscles.
Cross body mountain climber
The Cross-Body Mountain Climber exercise is a fitness routine that places greater emphasis on the abdominal muscles compared to other Mountain Climber variations. However, athletes still generate an intense training stimulus for the buttocks and legs. This results from the differing movement compared to the classic Mountain Climber, where one leg is moved diagonally to the side from a push-up position. In the traditional variations, the leg is simply moved straight forward.
Mountain climber with wide legs
The Mountain Climber with wide legs is a variation of the classic Mountain Climber exercise, where the legs are positioned wider apart. Subsequently, the fitness routine is performed in the conventional manner, with a heightened focus on the leg and buttock muscles. The wider leg stance increases the level of difficulty. It is crucial to warm up adequately beforehand to avoid lower back injuries.
Classic mountain climbers
The traditional Mountain Climbers are a full-body exercise designed to strengthen the legs and abdominal muscles. This exercise is also known as "Bergsteiger" in German. From a high plank position, the legs are alternately brought toward the body to create a training stimulus. Due to the dynamic execution, traditional Mountain Climbers are suitable for comprehensive full-body training, strengthening the cardiovascular system, and burning calories, especially when performed at a rapid pace.
Sumo squats on the multi press
Sumo Squats on the Leg Press Machine are a variation of Sumo Squats. In addition to engaging the muscles of the thighs and buttocks, the adductors are more intensively targeted. The barbell rests on the rear shoulders, while the guide rail assists in the execution. Due to the Leg Press Machine, athletes are somewhat limited in their flexibility.
Sumo barbell squats
For those who prefer the barbell, the variation of classic Sumo squats with a barbell provides an opportunity for an intense training stimulus during Sumo Squats. In this case, the barbell is placed on the rear shoulder muscles using a rack, allowing for squats with outward-pointing feet and a wide stance.
Sumo squats with dumbbells
Sumo squats with dumbbells are characterized by a wide leg stance. Holding a dumbbell in the center in front of the body with both hands increases the training stimulus. This effect, in addition to targeting the typical muscles involved in squats, also impacts the adductors.
Sumo squats without weight
Sumo squats without weight are a variation of squats, especially performed with a wide stance. The characteristic target muscles experience a relatively strong training stimulus on the adductors. Additionally, the hamstrings, quadriceps, and gluteal muscles are strengthened. This form of Sumo squats without additional weight is ideal for those beginning wide-legged squats.
Barbell side lunges
Lateral lunges with the barbell can be executed by advanced athletes. They gently take a barbell from the rack and rest it on the trapezius muscle. The subsequent lateral lunges aim to train the buttocks, thighs, and adductors.
Side lunges with dumbbells
Lateral lunges with dumbbells increase the difficulty of side lunges without additional weight. The added weight intensifies the engagement of the buttocks, quadriceps, and adductors during the movement. Athletes also benefit from the natural motion of lateral lunges, which can be performed anywhere.
Side lunges with your own body weight
Side lunges with body weight are a variant of lunges emphasizing lateral movement. This exercise focuses on strengthening the thighs and buttocks. In contrast to other lunge variations, the adductors also receive targeted stimulation.
Glute flutter kicks for the butt
The shaking movements are known as an abdominal exercise. However, when performed in reverse, these shaking movements can be transformed into an exercise for the glutes. In this scenario, one lies on the stomach on a bench and performs the classic shaking movement.
Side leg raises while standing
When athletes prefer training the abductors with lateral leg lifts standing, the characteristic movement is performed as a bodyweight exercise from an upright position. Lateral leg lifts standing provide a pleasant variation in the training routine and are particularly suitable for athletes who have already trained their abductors with other exercises.
Side leg raises while lying down
Often, lateral leg lifts lying down are performed because athletes can focus on optimal movement execution with a stable starting position. The lying variant is thus the preferred method of leg lifting for the abductors. The use of a Theraband can effectively increase training intensity.
Spread your legs while sitting
Leg spreading in a seated position is a fitness exercise focusing on the thigh abductors, where you train the various abductors by leading the thighs to the side. The use of a Theraband can effectively enhance the training stimulus. For athletes beginning to train this muscle group, leg spreading in a seated position is a straightforward choice.
Spread your legs while lying down
Leg spreading while lying down is a fitness exercise primarily aimed at strengthening the middle gluteal muscle, although the hip muscles and the small gluteal muscle are also trained as part of the abductors. Various variations are available, and the intensity of this exercise can be further increased with a Theraband.
Leg raises with the armrest
Leg lifting with arm support is more challenging compared to the classic lateral leg lifting. In addition to focusing on the abductor muscles, the abdominal muscles are also secondarily stimulated. Since the lower arm must support almost the entire body weight in this exercise, leg lifting with arm support is more demanding than other variations.
Standing abductor machine
The standing abductor machine is not widely used in this country, but it provides an ideal opportunity to train the abductors. Only a few athletes in the gym resort to this exercise, as the equipment is not widely distributed. In an upright position, athletes lift their legs sideways into the air. The training routine involves alternating work on the sides of the legs to place a targeted focus on the respective target muscles.
Abduction on the abduction machine (classic)
The execution of abduction on the classical abduction machine is one of the most popular methods to specifically strengthen the abductors. Particularly, female athletes prefer this isolation exercise, which is characterized by a straightforward execution and is therefore suitable for beginners as well.
High knee walking lunges
High Knee Walking Lunges are a variation of walking lunges where the knee is pulled up high to the chest. Pulling the back leg forward and moving it towards the chest generates an intense training stimulus in the quadriceps and gluteal muscles.
Classic walking lunges
Classic Walking Lunges are lunges performed while walking. Due to their dynamic execution, walking lunges feel more natural. The focus is on the quadriceps and gluteal muscles. Particularly, in the abdominal-legs-glutes training plan of female athletes, walking lunges find application.
Reverse lunge on the cable
For those who prefer a dynamic execution on the cable machine, Reverse Lunges on the cable machine are a suitable option. Choosing the right weight is crucial for reverse lunges. With the supportive weight, Reverse Lunge on the cable machine is one of the simpler variations of reverse lunges.
Reverse lunges on the multi press
Reverse Lunges on the Smith machine are suitable for athletes who want to better learn the movement pattern with additional weight. The movement within the guide rail reduces the risk of errors, but the range of motion is more limited. The focus is also on the glutes and thighs in this variation.
Reverse lunges with the barbell
Exercises for effective leg and glute training include reverse lunges with a barbell. The focus here is on the gluteus maximus and the quadriceps. Ideally, athletes lift the barbell with a rack and place it on the trapezius muscle. The lunges are then performed with an upright back.
Reverse lunges with dumbbells
A variation of reverse lunges is reverse lunges with dumbbells, where additional weight provides a stronger training stimulus. Before athletes perform this exercise with dumbbells, it is recommended to try reverse lunges without additional weight.
Reverse lunge with your own body weight
Reverse lunges with body weight are particularly suitable for home workouts as a bodyweight exercise. The movement is backward, which has the advantage of reducing knee stress. However, the target muscles, including the gluteus maximus, quadriceps, and supporting hamstrings, remain the same in the reverse variation.
Classic lunges with high knees
Classic lunges with high knee enhance traditional lunges by increasing the training intensity with the high knee movement. The focus remains on the gluteus maximus and the legs. During the typical movement, the back leg is moved forward, and the knee is pulled toward the chest. The explosive movement adds more dynamism to the workout.
Classic lunges with Theraband
Integrating classic lunges with a resistance band into the training plan allows for an increase in training intensity. The focus is on training the gluteus maximus and leg muscles. The resistance band increases the challenge and, therefore, the training effect. Since only the band is needed, athletes can perform this exercise anywhere.
Standard lunges
Classic lunges are among the most popular exercises in leg and glute training. Especially female athletes like to incorporate classic lunges, which are performed without additional weight. Through the typical lunging motion, the emphasis is primarily on the gluteus maximus, and the quadriceps and hamstrings also come into play.