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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!
Jumping lunge high knee
The Jumping Lunges High Knee represent a variation in which, by lifting the knee after the jump, a particularly intense training stimulus is generated in the buttocks and thigh muscles. Athletes perform the jumping lunge first and pull the back leg towards the abdomen.
Jumping lunge with stop
The exercise Jumping Lunge with Pause involves jumping lunges where the athlete pauses in the upright position after each jump for a short period. This jumping variation is advantageous not only for the typical target muscles of lunges but also promotes coordination and balance.
Jumping split lunge
The Jumping Split Lunges are a dynamic variation of lunges, ideal for targeted training of the legs and buttocks. Additionally, the hip muscles are stabilized, allowing athletes to improve their balance and coordination. Jumping Split Lunges represent a classic execution of jumping lunges, with a smooth and flowing movement.
Cross lunges with dumbbells
Cross Lunges with dumbbells are characterized by their diagonal execution, allowing athletes to target the adductors in addition to the typical target muscles of lunges. This exercise requires a certain level of proficiency, as the additional weights demand increased balance.
Cross lunges without additional weight
Cross Lunges without additional weight are a variation of the classic lunges. In this case, the typical lunge is performed diagonally behind the standing leg. This diagonal step not only intensifies the activation of the buttocks and quadriceps but also engages the adductor muscles. Athletes incorporating this exercise should possess sufficient balance.
Barbell lunges
Lunges with a barbell provide a way to make classic lunges more intense. Due to the smaller range of motion with the barbell compared to dumbbells, this exercise is more suitable for experienced athletes. The focus lies on the activation of the buttocks and quadriceps. Lunges are popular due to the natural movement involved in the exercise.
Lunges with dumbbells
Using dumbbells for lunges is a common method in leg and glute fitness training. The primary muscles targeted are mainly the gluteus maximus and the quadriceps. This variation of lunges with dumbbells is particularly suitable for beginners who aim to increase intensity without sacrificing their range of motion.
Side step ups
Side Step-Ups represent a variation of step-up exercises where athletes ascend an elevation with lateral steps. Besides activating the hamstrings, quadriceps, and gluteal muscles, the lateral execution also engages the muscles on the sides of the thighs. The difficulty level varies depending on arm position and additional weights in different variations.
Front step ups
Frontal Step-Ups are the traditional step-up exercise, especially popular in CrossFit. This fitness exercise emphasizes the activation of the hamstrings, quadriceps, and the gluteus maximus. It is crucial for athletes to consciously push upward during Step-Ups to generate the optimal training stimulus for the legs. Various variations are available based on personal preferences.
Split squats with the barbell
Split Squats with a barbell enable targeted training for the legs and glutes through alternating leg bends, creating an alternating and isolated training stimulus. To safely place the barbell on the shoulders, using a rack is helpful. Athletes perform Split Squats standing on the ground, while other Split variations, such as Bulgarian Split Squats, involve using an elevation.
Split squats with dumbbells
For increased intensity in leg and glute training, Split Squats with dumbbells are effective. In this alternating execution, athletes hold a dumbbell on each side. The typical static movement of Split Squats follows.
Split squats without additional weight
Split Squats without additional weight are the ideal introductory exercise for Split Squats training. Compared to lunges, this exercise involves a static movement. Nevertheless, there are significant parallels in the execution between the exercises. In addition to the quadriceps and hamstrings, athletes also strengthen their gluteus maximus.
Bulgarian split squats on the multi press
The Bulgarian Split Squats on the leg press machine are one of several options for athletes to train their legs on the leg press machine. In this exercise, athletes position themselves on the leg press machine and place the barbell on their trapezius muscles. The guidance rail of the leg press machine makes this exercise a meaningful progression from Bulgarian Split Squats without weights to the version with the barbell.
Bulgarian squats with the barbell
The exercise of Bulgarian Squats with the barbell is a popular method for training the buttocks and thighs, using a barbell as additional weight. The positioning of the barbell on the rear shoulder muscles is effective when bodyweight exercises no longer provide the desired training stimulus. By using a weight bench or elevation, a more intense stretch is achieved compared to regular squats.
Bulgarian split squats with dumbbells
For those familiar with the movement pattern of Bulgarian Split Squats, using additional weight with dumbbells is a suitable option. Athletes hold a dumbbell in each hand for this variation, intensifying the training stimulus on the hamstrings, quadriceps, and glutes.
Bulgarian split squats without additional weight
Bulgarian Split Squats without additional weight are a fitness exercise targeting the typical muscles in the buttocks and legs. The alternating execution makes the training stimulus on each side of the body even more effective. This variation without additional weight is particularly suitable for athletes who want to better learn the movement patterns first. The key difference from regular squats lies in the use of a weight bench or another elevation.
Tight squats on the squat machine
Narrow squats on the leg press machine refer to training on the Hackenschmidt device. In this variation, the feet are placed close together, creating a stronger stimulus on the quadriceps, in addition to the hamstrings and glutes.
Hackenschmidt squat with neutral stance
The Hackenschmidt Squat in a neutral stance is a fitness exercise named after the weightlifter Georg Hackenschmidt. This squat variation is challenging, and only experienced athletes should perform it. In addition to the multi-headed thigh and hamstring, the large gluteal muscle is also intensively engaged.
Single-leg squat (with dumbbells)
Performing single-leg squats with dumbbells allows athletes to create a more intense training stimulus by incorporating dumbbells into the traditional execution. Therefore, this exercise is particularly suitable for athletes who reach their performance limits with just their body weight.
Hawaiian squat
The Caribbean Squat exercise is primarily designed for experienced athletes, as the movement execution is relatively complex and "exotic." Thus, it is a squat variation that is less commonly encountered in the gym.
Skater Squat
Ice Skater Squats represent a variation in the realm of single-leg squats. The backward-stretched leg in the air intensifies the training stimulus in the thigh and gluteal muscles, making Ice Skater Squats an extremely effective bodyweight exercise for the lower body.
Pistol squats
Pistol Squats are one of numerous variations of single-leg squats. The movement is explosive, with athletes dynamically pushing their leg upward in an eccentric motion. This generates an intense stimulus in the thigh and gluteal muscles. Athletes can also use a box for support and perform single-leg box squats.
One-legged box squats
Single-Leg Box Squats offer athletes the opportunity to balance muscular imbalances and enhance coordination. Athletes assume an upright stance, with the weight on one side of the body and the other leg extended in the air. Bending the legs and lowering onto the box intensely stimulates the quadriceps and gluteus maximus.
Classic barbell squats with box
Classic squats are typically performed with just a barbell. This variation can be modified to execute Classic Barbell Squats with a box, where the box provides both support and feedback. When bending the legs, the buttocks are pushed backward until they are approximately on the box or weight bench. The primary focus is on the quadriceps and gluteus maximus.
Box front squat
Box Seat Squats is a variation of squats where you use a seat as support. Simultaneously, the elevation serves as an indicator to determine whether the squats were performed deep enough. In this modification of squats, you hold the barbell in front of your body using a special grip to promote the strengthening of the thighs and buttocks.
Single leg leg press
The single-leg press allows athletes to place an isolated training stimulus on one side of the legs. Target muscles include not only the thighs but also the gluteal muscles. Depending on the foot position, other muscles can also be involved in the training.
Leg press with both legs
The leg press with both legs is one of the preferred exercises in leg training. In almost every gym, there is a leg press suitable for athletes in various training phases. While the primary training stimulus is on the thigh muscles, the gluteal muscles are also stimulated.
45 degree single leg leg press
With the 45-degree leg press with one leg, athletes train both sides alternately to achieve an isolated training stimulus and a stronger focus. One foot is placed on the footplate while the other leg is firmly on the ground to ensure high stability.
45 degree leg press with narrow foot position
Athletes who incorporate the 45-degree leg press with a narrow foot position into their training program not only strengthen the thighs and the gluteus maximus but also the abductor muscles. Although this is not the classical leg press, this variation is offered in more and more fitness studios.
45 degree leg press with wide foot stance
For the 45-degree leg press with a wide foot position, only a specific leg press is required to target the thighs. With the wide foot position, athletes can target not only the thighs and the gluteus maximus but also the adductors. The simple execution makes this exercise ideal for athletes in various training phases.