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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.
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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!
45-degree leg press with neutral foot position
In numerous fitness studios, you'll find a 45-degree leg press, allowing athletes to incorporate the 45-degree leg press with a neutral foot position into their training routine. The neutral foot position evenly engages the rear thigh muscles, activating the large gluteal muscle as well.
Butt kickbacks with the Theraband
A fascinating alternative to glute extensions on the cable machine is glute extensions with a Theraband. This glute exercise can be easily performed at home when athletes don't have the appropriate equipment. In this case, a Theraband is fastened above the ankles, making the standing leg provide resistance for the workout.
Cable butt kickbacks
Glute extensions on the cable machine are suitable for athletes who prefer the flexible execution on the cable machine and want to effectively strengthen their large gluteal muscle. This exercise is particularly popular among female fitness enthusiasts, as it allows them to achieve a firm buttocks with a simple movement. In addition to the cable machine, only a foot loop is needed to create additional resistance for the leg being trained.
Kickbacks with a straight leg on the device
With the appropriate apparatus, extensions on the machine with a straight leg can be performed. This exercise closely resembles cable machine extensions, as here, too, weight is pressed backward and upward with one leg. However, athletes have less freedom of movement when training on the machine. Compared to donkey kicks, the leg is not lifted quite as high, and the hip should not be overextended.
Donkey Kick on the machine
Donkey pushes on the machine are an exercise for beginners who specifically want to strengthen their large gluteal muscle. The execution is simple when the appropriate equipment is available in the gym. This exercise can be performed on a special machine or on a repurposed leg extension machine.
Donkey kickbacks with a straight leg
Donkey extensions with a straight leg are a functional full-body exercise that engages various muscles in the areas of the torso, buttocks, and legs. This exercise is performed somewhat less frequently than the classic donkey pushes variant. In this movement, the engaged leg is extended and lifted backward from the four-legged position, with the buttocks under tension. The leg remains almost completely straight, in contrast to classic donkey pushes, where the leg is bent.
Classic donkey kicks
The classic Donkey Kicks represent a fitness exercise known for its comprehensive full-body benefits. This exercise strengthens the muscle chain from the torso through the buttocks to the thighs. Simultaneously, these kicks are suitable for athletes aiming to enhance their balance. In the conventional form of Donkey Kicks, athletes execute the characteristic kick from the tabletop position, lifting their legs upward.
Hip thrust with theraband and dumbbells
Pelvic thrusts with a Theraband and dumbbells constitute a fitness exercise where athletes can increase the load on their buttocks and hamstring muscles using two dumbbells and a Theraband. The two dumbbells are connected with the Theraband and placed on the sides of the body on the floor, creating an additional resistance.
Hip thrust with theraband
In buttock training, the exercise Pelvic Thrust with Theraband is highly popular, as athletes can flexibly and effectively strengthen their gluteal muscles and thighs with this variation. A Theraband is placed around the pelvis and attached to a household object or a weight bench, significantly complicating the act of lifting the pelvis.
Hip thrust on the bench
Pelvic thrusts on the bench are a home exercise primarily targeting the large gluteal muscle, semitendinosus muscle, and hamstring. Athletes can alternatively rest their shoulders on a chair, a bed box, or a table if no weight bench is available. Subsequently, the pelvis is lifted upward by pressing through the heels. This is a beginner-friendly exercise performed entirely without additional weight.
Hip thrust on the leg extension
Since the pelvic thrust machine is not available in many fitness studios, the exercise Pelvic Thrust on the Leg Press Machine serves as an interesting alternative. In this case, the leg press machine, originally designed for thigh training, is repurposed, possible in both the sitting and lying variants.
Hip thrust on the hip thrust machine
he exercise Pelvic Thrust on the Hip Thrust Machine can be performed when the specially designed machine is available in the gym. The focus is on strengthening the large gluteal muscle and the hamstring. To execute the exercise correctly, athletes position themselves on the specialized machine and press the pelvis upward through the heels.
Single leg pelvic raise
The Single-Leg Hip Raise is a variation of the traditional Glute Bridge. The one-sided execution increases the intensity of the training stimulus, allowing athletes to focus more precisely on each side of the body.
Classic pelvic raise (both legs)
The classic Hip Raise is a widely practiced buttocks exercise, well-suited for home workouts. The emphasis is on strengthening the major gluteal muscle and the hamstring. Beginners can benefit from this exercise due to its straightforward execution. Various options are available for the two-legged version, including performing it without additional weight, using a Theraband, or with an elevated foot position.
Hyperextensions on the hyperextension bench
By performing hyperextensions on the specialized bench, you primarily target your erector spinae (lower back muscles). Additionally, your glutes and hamstrings assist in the movement. Almost every gym provides a suitable bench for this exercise. The straightforward execution makes it an ideal fitness activity for beginners.
Reverse hyperextensions on a special device
Reverse Hyperextensions can be executed on a specialized apparatus if available in the gym. In addition to targeting the erector spinae as the main muscle, athletes also stimulate the major gluteal muscle.
Reverse hyperextensions on the multi press
Reverse Hyperextensions on the Smith Machine are a controversial fitness exercise. Therefore, each athlete should decide individually whether they feel comfortable with the exercise. When performing Reverse Hyperextensions on the Smith Machine, the focus is on the major gluteal muscle and the erector spinae.
Reverse back stretch on the bench
The exercise of the inverted back extension on the bench concentrates on the lower back muscles, particularly the erector spinae. However, it also engages the glutes and the muscles of the posterior thighs. Some critics highlight potential risks of injury to the lumbar spine, so each athlete should decide for themselves whether they feel comfortable with Reverse Hyperextensions.
Single-leg deadlift with dumbbells
The single-leg deadlift with dumbbells is an option for athletes looking to make their training routine more flexible. This exercise, performed on one leg, is particularly suitable for advanced fitness enthusiasts.
Single-leg deadlift with the barbell
Single-leg lifting with the barbell, a variation of the exercise, provides a challenging opportunity for advanced athletes to strengthen their thighs, glutes, and back. This exercise is also effective in addressing imbalances and placing a greater focus on one side of the body, simultaneously enhancing the athletes' sense of balance.
Sumo deadlift with dumbbells
Sumo lifting with dumbbells is a fitness exercise where athletes train in a particularly wide stance. While this exercise is typically done with a barbell, it can also be performed with dumbbells. The wide leg positioning intensively targets the thighs and, secondarily, the gluteal muscles. Compared to the barbell version, the dumbbell variant offers greater freedom of movement.
Classic deadlift with dumbbells
Traditional lifting with dumbbells, also known as kettlebell deadlifts, is less common in gyms than the barbell deadlift. Due to its higher level of difficulty, advanced athletes, especially, should opt for dumbbell deadlifts if they aim to train their thighs, glutes, and lower back.
Straight dumbbell deadlift
In extended lifting with dumbbells, athletes focus on the lower back compared to the traditional deadlift. The legs are almost fully extended in this variation, and the dumbbells serve as additional weight, offering more flexibility compared to training with the barbell.
Romanian deadlift with dumbbells
Romanian lifting with dumbbells is a modification of the deadlift that allows athletes to train their back, legs, and glutes. This exercise is similar to extended lifting with dumbbells but allows for a slightly greater bend in the legs. The classic version is the Romanian deadlift with the barbell.
Nordic hamstring curls without equipment
A notable advantage of Nordic Ham Curls is their potential execution without any equipment. When performing Nordic Hamstring Curls without apparatus, the primary focus lies on engaging the hamstring muscles. The legs can be secured using various everyday items or a Theraband.
Nordic Ham Curls on the device
Nordic Ham Curls are a fitness exercise primarily suitable for advanced athletes due to their challenging nature. With this variation, athletes can strengthen their hamstring muscles. To reduce the level of difficulty, hands can be used as a practical support on the ground.
Good mornings with the Theraband
As an alternative to the classic barbell version, Good Mornings with the Theraband serve as an excellent home training exercise to activate the gluteus maximus and the erector spinae. With a straight and hip-width stance, the Theraband is fixed at the feet. Athletes hold the ends of the Theraband with their hands at the nape of the neck to achieve higher intensity during the subsequent forward bending of the upper body.
Good mornings with the barbell
The fitness exercise Good Mornings with the Barbell offers an effective way to train especially the erector spinae and the gluteus maximus. Often, Good Mornings with the Barbell are part of buttocks and leg training. Proper execution is crucial for this exercise to avoid potential serious injuries to the lower back.
Frog pumps
Frog Pumps are part of the Animal Moves fitness concept, which utilizes natural movements from the animal kingdom for training. The specific outward leg movement resembles a leaping frog. The focus of the training is on the gluteus maximus, the hamstrings, and the erector spinae.
Cable donkey kicks
Donkey Kickbacks on the cable machine simultaneously train various gluteal muscles. This exercise is popular not only for eliciting a training stimulus in the thigh muscles but also for enhancing the sense of balance. Since a cable tower is required for execution, Donkey Kicks are particularly suitable for advanced athletes training in the gym.