Exercises for the hips

The hip thrust with a barbell enables athletes primarily to strengthen the gluteus maximus and simultaneously stimulate the hamstrings and semitendinosus muscles. A benefit of this exercise is the consistent training stimulus for all three areas of the gluteal muscles and the stabilization of the hip region. To perform the hip thrust with a barbell, athletes need a weight bench on which to rest their shoulders.

Abduction on the cable machine is an isolation exercise targeting the outside of the thighs. The training stimulus is directly on the middle gluteal muscle, the gluteus medius. Fitness enthusiasts can opt for this variation if they have access to a cable machine and an ankle strap.

The jumping frogs are part of the training approach Animal Moves, where natural movements from the animal kingdom are utilized for fitness training. The specific lateral movement of the legs is reminiscent of jumping frogs. At the core of this training are the expansive gluteal muscles, the hamstring, and the back extensor.

The monstrous walk exercise is popular among fitness enthusiasts who want to train their abductors, thighs, and the middle gluteal muscle. Athletes can choose between a lateral or forward movement. An additional training stimulus can be achieved by using a Theraband in the monstrous walk exercise.

Before daring to attempt free squats with additional weight, squats on the multipress prove to be a sensible supplementary exercise. The guide rail in the multipress provides support during execution and enhances the sense of balance. Since almost every gym has a multipress available, it enables athletes to effectively train their thighs and buttocks.

Traditional deadlifting is a popular fitness exercise for training the legs and back. The focus is on the lower back and the four-headed thigh muscle. Athletes can simultaneously train the large gluteal muscle. Therefore, there is often disagreement about whether traditional deadlifting is more of a leg/glute exercise or considered a back exercise.

Glute Ham Raises are a fitness exercise that targets the muscles at the back of the legs, the glutes, and even the lower muscles of the back. In only a few fitness studios, you can find a machine specifically designed for Glute Ham Raises. However, theoretically, it is possible to perform the exercise at home without equipment with a training partner. The name of the exercise comes from the so-called hamstring muscles, which include the muscles at the back of the thighs.

The Romanian deadlift is a special variation of deadlifting, primarily aimed at strengthening the back of the thighs. The lower back and the large gluteal muscle also benefit from this training. Ideally, athletes use a rack when performing the classic Romanian deadlift to grip the barbell with an overhand grip. This technique was introduced by a Romanian athlete in the USA and represents a different method.

Front Squats represent the Frontkniebeuge, an exercise that is excellent for training the front thighs and the muscles in the buttocks. Through the execution of this exercise, athletes can generate an intense training stimulus despite using lighter weights. The Frontkniebeuge is considered a gentler alternative to conventional squats. The unusual grip and special arm positioning play a crucial role in achieving optimal execution.

The Squat Jump is a dynamic variation of the popular squats and is particularly popular in abdominal-leg-buttocks training. No specific equipment is needed for the standard Squat Jumps, allowing athletes to perform this exercise anywhere. The combination of jumping and squatting not only activates the typical target muscles but also improves jumping power.