Looking for a fitness routine that will strengthen and work out hip muscles?
These moves will target your whole hip including your hip flexors.
A.Stand with feet slightly wider than hip-width apart.
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C.Hold for 1 count, release leg, and return to starting position.
Switch sides; repeat.
Do 10 reps on each side.
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Try not to swing your leg use hip and core strength to lift and lower.
Keep inner thigh parallel to the floor.
B.Hold for 1 count, then take 3 counts to lower foot back to the floor.
Peter Ardito
Switch sides; repeat.
Do 15 reps on each side.
A.Stand with feet slightly wider than hip-width apart, hands clasped behind head.
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B.Cross left leg behind right and lower into a curtsy lunge, reaching left hand to the floor.
C.Quickly stand back up and return to starting position.
Switch sides; repeat.
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A.Stand with feet hip-width apart and hands on hips to start.
B.Hop 3 feet to the left, landing on left foot with left knee slightly bent.
Keep right foot off the floor when landing.
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C.Bring right foot down to the floor to return to starting position.
Switch sides; repeat.
Grab a pair of dumbbells and stand with feet slightly wider than hip-width apart, knees slightly bent.
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Hold the weights in front of thighs, palms facing inward.
C.Focus on using glutes to raise body halfway back up, and then return to full forward hinge again.
A.Lie faceup with knees bent and feet flat on the floor.
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Slowly lift hips and extend right leg, pointing toes toward the ceiling.
B.Hold for 1 count, then move right leg out to the right side at 90 degrees.
C.Hold for 1 count and return to center before lowering to starting position.
Peter Ardito
Do 10 reps. Switch sides; repeat.
Shifting Side Lunge
What happens when you combine asumo squatwith a side lunge?
You get triple the hip workout in one fluid motion.
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A.Stand with feet together, holding dumbbells by sides.
B.Bend left knee and shift weight into both legs, coming into a wide squat position.
Reach the dumbbells to the floor in front of body.
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C.Push off left foot to bring legs together and return to starting position.
That’s one rep.
Do 10 reps, alternating which leg steps out first.
B.Step left foot next to the right and come to stand.
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Switch sides; repeat.
External Hip Raise
Build strength on the outside of your hip muscles with this pulse.
(And if you love resistance band workouts, try this 40-minute full-bodyresistance band HIIT circuit.)
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A.Loop a mini resistance band around ankles.
Lie on left side, supporting upper body with left hand and forearm.
B.Extend both legs out, feet flexed.
D.Return leg to hip height.
Do 20 reps. Switch sides; repeat.
A.Start on all fours, weight evenly balanced between hands and knees.
B.Lift right leg out to the side, keeping knee bent 90 degrees and inner thigh facing the floor.
C.Quickly kick leg diagonally behind body, bringing heel toward the ceiling.
D.Return right knee to the floor.
To make it harder, loop your mini resistance band around your ankles.
C.Pulse bottom leg up and down quickly.
If using a band, maintain tension on it at all times.
