The Best Workout for Hips

Are you looking to strengthen and tone your hips? Here’s the best workout to get your hips in shape. You’ll be feeling fit and confident in no time.

Quick facts: Best Workout For Hips

  • ✅ Strengthening exercises such as squats, lunges, and side steps can help strengthen the muscles of the hips, leading to improved posture, stability, and mobility – Harvard Health Publishing
  • ✅ Pilates exercises such as the ‘hundred’ and ‘hip circles’ are a great way to increase flexibility and core strength in the hips – Pilatesology
  • ✅ Doing squats can increase your range of motion and reduce hip joint pain – American Council on Exercise
  • ✅ Yoga poses such as Warrior, Tree, and Triangle can help to strengthen and stretch the hip muscles – Yoga Journal
  • ✅ Adding a foam roller to your workouts can help to reduce tension in the hips and improve overall mobility – Men’s Health
  • Warm Up

    Before beginning any workout, it is important to warm up. Warming up before exercise helps improve circulation, reduce muscle stiffness and protect your joints.

    For the best workout for hips, it is important to start with a warm up. This will help prepare your body for the upcoming movements and ease your transition into more intense exercises.

    Dynamic stretching

    Dynamic stretching is an active form of stretching that involves engaging your muscles as you move a body part through its full range of motion. This type of stretching is a great way to prepare your hips for workout, as it allows you to gain greater flexibility and range of motion in your hips.

    During dynamic stretching, the muscles are gently stretched while maintaining proper joint alignment and posture. Dynamic stretches typically involve movements such as lunges, squats, hip circles, and toe touches. This form of warm-up helps with hip mobility by getting the muscles ready for movement—and it feels good too!

    You’ll find that dynamic stretches can help improve flexibility, coordination and power development when performed correctly. With any type of activity, warming up properly should always be part of your routine—and dynamic stretching is an excellent way to do just that!

    Light cardio

    Light cardio can be a great way to warm up the body and increase blood flow before hitting the weights or any other type of exercise. It can help to ease your body into a workout and prevent any injuries from happening.

    Light cardio is relatively low intensity, sustained aerobic activities such as walking, jogging, rowing, biking, swimming and/or elliptical machines. It should be done at an effort level of approximately 5-6 out of 10. To determine your effort level: 1 being no effort and 10 being maximal effort.

    Light cardio is important for muscular preparation before high intensity activity or weightlifting in order to avoid injury or fatigue in muscles that have not been properly warmed up. In addition to preparing the muscles for higher intensity exercise, light cardio also helps to burn fat more efficiently during a workout session due to the increase in blood flow brought on by light activity before heavier weightlifting or HIIT sessions.

    Glute Bridges

    Glute bridges are one of the most effective exercises you can do for your hips. They work your glutes, core, hamstrings, and hips to help you build strength and stability. They are also an excellent way to improve your balance and coordination, as well as helping you develop better posture.

    Let’s take a look at the benefits of glute bridges:

    Single-leg Glute bridges

    Single-leg Glute bridges are a useful exercise that can strengthen your hips and glutes, improving your lower body stability, while also helping to reduce pain in the back and hips. This exercise is performed using one leg to lift the pelvis up off the ground while the other leg remains flat on the floor and supports your weight.

    The Single-leg Glute bridge is not only great for targeting your glute muscles, but can also help improve your balance and stability. It is important to maintain good form throughout the movement and ensure that you keep both thighs parallel to each other at all times.

    To increase difficulty level, you can perform this exercise with one foot elevated on a chair or bench. By doing so, it further isolates the working muscles as you push through one heel into the floor.

    Double-leg Glute bridges

    Double-leg glute bridges are a simple, yet effective, workout for strengthening the hips. They involve lying on your back with your feet flat on the floor and your knees bent into a 90-degree angle. From here, you bring both hips up at once while trying to squeeze your glutes as you lift. Return to the start position and repeat until the desired number of repetitions is complete.

    This exercise engages several muscles in the glutes, hamstrings, and hip flexors as well as activating the core muscles for stability. It is particularly beneficial for anyone who spends a lot of time sitting or standing in one spot throughout their day as it helps counteract poor posture and associated pain. Double-leg glute bridges also increase explosive power in athletes whose sports involve jumping or sprinting; improving power output from the hips that can help them to perform more efficiently during key moments in their sport.


    Squats are the perfect exercise for targeting the hips and toning them. They will help build strength, balance and stability in your hips, as well as increasing flexibility. They are also great for core strengthening, making them an excellent all-around exercise.

    Let’s take a closer look at why squats are the best exercise for your hips:

    Bodyweight squats

    Bodyweight squats are a great exercise for strengthening and toning your hips, glutes, and thighs. This exercise can be done using bodyweight only, making it an ideal workout for anyone wanting to work out at home or on the go.

    To perform a bodyweight squat, start by standing with your feet about shoulder-width apart and your hands outstretched in front of you. Slowly lower yourself into a squatting position with your thighs parallel to the floor, ensuring that your back remains straight throughout the exercise. Push through your heels to return to standing position.

    Bodyweight squats are an effective way to strengthen your legs while also improving balance and stability. They can be adjusted according to individual strength levels by adding weights or performing single-leg variations, making them suitable for all fitness levels. Squats are also easy to modify too, so they can become more challenging as you progress in fitness level.

    Sumo squats

    Sumo squats are a dynamic lower-body exercise that can help you build strength and muscle in your hips, glutes, quads, and hamstrings. The main difference between sumo squats and regular squats is the stance. During a sumo squat, the feet are placed wider than shoulder-width apart with the toes pointed outward. This wide stance helps to target the inner thighs and abductors to a greater degree than traditional squat variations.

    When performing sumo squats, keep your chest up and spine neutral throughout the range of motion. Begin by sitting back in your hips like you’re sitting into a chair before returning to a standing position. Be sure to lower yourself until your thighs are parallel to the floor before pushing through your heels to stand back up. Complete 3 sets of 10 repetitions for best results!

    Goblet squats

    Goblet Squats are one of the best exercises for targeting your hip flexors, glutes, and quads. This move is named after its similarity in shape to that of a goblet. It involves standing with your feet slightly wider than shoulder-width apart, holding a dumbbell or kettlebell close to your chest while keeping your back straight and core engaged. You then squat down as deep as possible while keeping your chest up, squeezing your glutes at the bottom position.

    It’s important to keep the weight close to you throughout the entire exercise in order to benefit from its lower-body strengthening properties. Compared to other squats, Goblet Squats are much gentler on your joints due to their upright torso positioning; this also results in less pressure being put on your lower back, allowing for safe and productive reps. As with all exercises, proper form is essential in order to maximize gains and minimize risk of injury.


    Lunges are an excellent exercise for strengthening and toning the muscles in your hips. They target the quadriceps, hamstrings, and glutes, which are the primary muscles used for bending and extending the hip joint. With a variety of variations, it is possible to further target other muscles, such as the adductors, abductors, and even the hip flexors.

    Let’s take a closer look at how to do a proper lunge:

    Reverse lunges

    Reverse lunges are a great exercise for targeting the hips and glutes. By switching up your lunge direction, you can engage different muscle groups and challenge your body in a variety of ways—helping you to burn calories, tone your muscles, strengthen your lower body, and improve balance and mobility.

    To perform a reverse lunge, begin standing with feet hip-width apart, holding a dumbbell in each hand. Step back with one foot, landing on the heel first before dropping into the lunge. Make sure not to let the knee bend over toes. Lower both knees until they come close to the floor before pushing off from the back foot while straightening both legs and returning to a standing position. Keep the torso straight throughout each repetition, avoid rounding of the spine or placing too much pressure on knees or ankles.

    Reverse lunges are an important exercise for all levels of fitness—from beginners working on their form all the way up to advanced exercisers looking for an extra challenge!

    Side lunges

    Side Lunges are an excellent way to target and strengthen your hips. This exercise targets the gluteus medius (outer hip muscles), adductors (inner thigh muscle), and quadriceps muscles, making it a fantastic movement for hip stability.

    To perform a side lunge, stand with feet together and arms by your side. Step one foot out to the side and bend the knee, dropping the hips down until there is a 90-degree angle between your legs. Keep your knee in line with your ankle as you lower into this pose, making sure to keep your torso upright and arms extended at shoulder height. Ensure that you engage through the glutes as you press back up through the heel of the bent leg to return to standing position before repeating on the opposite leg.

    Forward lunges

    Forward Lunges are a form of a unilateral exercise—that is, an exercise that targets one side of the body at a time. This isolated targeting helps to efficiently engage the hips and glutes while also allowing you to create an even strength balance on both sides of your body.

    To do a Forward Lunge, you first stand with feet hip-width apart. Taking a large step forward with one leg, lower your hips until your rear knee nearly touches the ground and your front thigh is parallel to the ground. Push off with your front foot to return back to standing. This move can be done continuously for reps or static once you reach the bottom position and hold for time.

    Forward lunges target not only your glute muscles but also help strengthen the quadriceps, core, and inner thigh muscles as well as improving balance and coordination overall.

    Hip Thrusts

    The hip thrust is a great exercise for strengthening your glutes, building your hip muscle, and increasing your hip mobility. It is a compound exercise that targets both the glutes and the hamstrings, which provides an excellent full-body workout.

    Let’s dive into the reasons why hip thrusts can be the best workout for your hips:

    Single-leg hip thrusts

    Single-leg hip thrusts are a great exercise for targeting the hips, glutes, and hamstrings. They help improve balance and stability, as well as build strength in the lower body.

    To perform a single-leg hip thrust start by sitting on the ground with your back up against a bench or wall. Place one leg on top of the bench so that your knee and ankle are at 90 degree angles with your toes pointed towards the ceiling. Push through your heel while extending your hips upwards until your body is parallel to floor and hold this position for two seconds before slowly lowering back down to starting position. Make sure you keep your core tight throughout each repetition and repeat on both sides.

    Single-leg hip thrusts can be modified by adding weight to make them more challenging or lightened up to accommodate beginners.

    Double-leg hip thrusts

    Double-leg hip thrusts are an excellent way to gain strength and mass in your glutes and hips, while also improving overall mobility. This workout is done by lying on your back with both feet flat on the ground, a barbell across your hips, and your hands holding the rack behind your head. Keeping a straight spine and a slight bend in the knees, drive your hips up towards the ceiling as high as possible and then slowly lower them back down.

    Double-leg hip thrusts specifically target the gluteus maximus, but also engage other muscles such as the hamstrings, abdominals, spinal erectors, core stabilizers, quadriceps and adductors (inner thigh muscles). This exercise is especially beneficial for athletes who require strong glutes for jumping or running. It can also be performed using single leg or with bands for increased resistance to further build strength. Double-leg hip thrusts can help improve overall stability of the lower body while building explosive power in the hips to enhance performance.

    Cool Down

    Cooling down after a workout is an important step to avoid injury. After your hips workout, it is a good idea to do some stretching and mobility exercises to help your hip muscles relax and recover. It can also help to flush out the lactic acid which builds up in your hips during exercises.

    In this article, we will discuss the best cool down exercises for hips:

    Static stretching

    Static stretching is a type of stretching that involves holding a stretched position for a period of 30 seconds or more, allowing the muscle and its related structures to relax into the stretch. Cooling down after exercise with static stretching can help reduce soreness and tightness in the hips.

    Static stretching is best completed after the body is thoroughly warmed up, as this helps ensure that muscles are properly lubricated and ready to receive a good stretch. When performing static stretches for hips, try to focus on isolating each hip muscle – such as abductors, adductors, glutes and hip flexors – to get optimum results. Each muscle should be held in an elongated position for 10–30 seconds before releasing and repeating 2-3 times per muscle group.

    Foam rolling

    Foam rolling is an effective form of self-myofascial release (SMR) which is a form of massage used to help increase blood circulation and reduce tension in the soft tissues surrounding the hips. It works by using sustained pressure from a foam roller to target tight areas, helping to break down adhesions which then aids in relieving muscle soreness and restoring range of motion.

    This technique can not only be used for hip stretches, but for other muscle groups as well. Foam rolling has been found to help improve mobility and decrease muscle stiffness in different areas of the body such as the back, neck, chest, lower legs, and feet. It can even help with posture by correcting movement patterns that involve the glutes or hips. When done correctly, foam rolling can be an incredibly beneficial part of your workout routine and can help provide relief after strenuous activities like running or HIIT.

    FAQs about: Best Workout For Hips

    Question 1: What types of exercises should I do to strengthen my hips?

    Answer 1: Squats, lunges, and hip bridges are all great exercises for strengthening your hips. Additionally, you can incorporate exercises such as lateral squats, side leg lifts, and hip raises into your routine.

    Question 2: How often should I work out my hips?

    Answer 2: It is recommended that you work out your hips at least two to three times a week. This will help ensure that you are keeping your hips strong and healthy.

    Question 3: What type of stretching should I do for my hips?

    Answer 3: Stretching is an important part of any workout routine. For your hips, you can incorporate stretches such as the hip flexor stretch, the figure-four stretch, and the seated hip stretch.

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