The muscles that help control movement at and near the hip joints are complex muscles. The gluteus maximus is the muscle that helps move the legs backwards. The gluteus medius and gluteus minimum are abductor muscles that help move the legs away from the body. If you’re trying to develop your hips, you’ll want to focus on the gluteus medius and gluteus minimus. These exercises will help you build the muscles in your hips, but they won’t be able to change the structure of your bones. The pelvic and hip joints stop developing around the age of 20. While exercise can change the size of your muscles, it must be maintained consistently to have a lasting effect.
exercise without equipment
Perform hip abduction lying on your side. Lie on your side on a mat, with your knees slightly bent and one leg placed evenly on top of the other. Your hips should be at a 90° angle to the floor, not tilted forward or backward. Bend your bottom leg a little more for balance and support, and straighten your top leg with your foot bent. Lift your top leg (keeping your foot bent) and move it back a little, then lower it back down.
Raise and lower your top leg for sets of 5 or 10 reps, depending on how advanced you are in these exercises, then switch legs and do the same exercises on your other side.
Make the clam. This exercise is similar to the side-lying hip abduction, but the knees will be bent. Lie on your side as you did with side-lying hip abduction. Instead of keeping your legs straight, fold them and stack one on top of the other. Then slide your knees forward so that you’re lying in the fetal position. The feet should be in line with the hips, and the knees should be outside the body.
When you’re in position, slowly begin to lift your top knee up, like it’s the top of a clam shell. As you do this, keep your top foot on top of your bottom foot as if they’re connected.
Then slowly lower your top leg down until it rests on top of your bottom leg.
Do this exercise for about 1 minute.
Repeat this exercise on the opposite side after finishing the first side.
Do up to 3 sets on each side.
Do side lunges. Stand tall, place your hands on your hips, and keep your core tight. Raise your right knee and move your right foot to the sides until your left leg is well extended. Place your right foot on the floor, bend your right knee a little more, and keep your left leg straight. Your left foot should be straight on the floor. Then push off of the floor with your right foot and return to a standing position. Repeat the same action on the left side.
You can do all of them on one side and then move to the other, or you can alternate lunges on each side.
Do 10 to 20 repetitions of this exercise on each side, depending on how far along you are in your exercises.
Another way to perform this side lunge is to NOT place your foot on the floor when you return to a standing position. Instead, keep your knee bent and your foot off the ground. This will give you a little more difficulty and resistance to the exercise.
Try the other version of the side lunge. This exercise will still be a side lunge, but you won’t be moving your foot when you move your body. Instead, first stand with your feet 2-3 feet apart. Then move to the right by bending your right knee and straightening your left leg. Then get back up without moving your feet. Do the same type of lunge on the left side. This version can put less stress on your knees and add more resistance to the muscles you’re trying to build.
Do 10 to 20 repetitions of this exercise on each side, depending on how far along you are in your exercises.
Try lunges with reverence. A bowing lunge is also a great way to work your outer hip muscles. To do a bowing lunge, stand with your feet shoulder width apart and take a big step back. Then cross the opposite leg. As you do this, bend your knees and balance in the position for a moment. Finally, slowly begin to stand up and return your back foot to its starting position.
Repeat this exercise 10 to 15 times on both sides. Do 3 sets.
You can also hold weights in your hands to make this exercise a little more difficult.
Do the regular squats. Stand tall with your feet 2 feet (60 cm) apart, more than shoulder-width apart. Keep your abdomen tight and your back straight. Lower your butt toward the floor as if you were going to sit, but stop when your knees are bent at a 90° angle and your thighs are parallel to the floor. Then get up to a standing position (don’t move your feet). Repeat this movement 5-10 times, depending on how far along you are in your exercises.
To add more resistance to this exercise, you can hold dumbbells in both hands while you squat. You can choose the weight of the dumbbells, whatever seems most comfortable to you at that moment.
Using exercise equipment to develop hips
Perform standing lateral abduction. This is the same as the side-lying hip abduction, except you’ll be standing and you’ll add a little resistance to the movement of your outside leg. When you’re standing, hold onto a wall, a railing, or a stable chair using your right hand. Take a dumbbell in your left hand and hold it on your left thigh. Bend your left foot and lift it away from the wall, then move it back toward the wall. Keep your back straight.
Perform 5 to 10 repetitions of this exercise, depending on how far along you are in your exercises. After finishing all reps on one side, switch to the other.
The weight of the dumbbell will depend on what feels comfortable for you at the time. Start with a light weight dumbbell and increase the weight as you perform the exercise over time.
Instead of using a dumbbell, you can use a resistance band, which is basically a large elastic band designed for exercises. To use this resistance band, you’ll need a chair or an exercise machine of some sort to attach the band to so that it’s stable and doesn’t move when you pull on it. Wrap one end of the band around a stable object, and the other end around your left ankle. As you pull your leg out, the band will resist the movement.
Do the monster walk or sumo walk. This exercise will require a resistance band that is short enough to wrap around your legs and provides resistance as you extend your stance. You can place the band around the legs, at the knees (a little above the knee joints) or around the ankles, or around the metatarsals; wherever you feel most comfortable at the time. After placing the band, extend your stance until the band exerts a decent amount of resistance. Then bend your knees slightly and extend your arms in front of you.
To perform the monster walk exercise, keep the band stretched and walk back and forth, placing one foot in front of the other.
To perform the sumo walk exercise, keep the band stretched and wiggle from left to right.
Do 5 to 10 repetitions of each exercise (in any direction), depending on how far along you are in your exercises.
Walk sideways on a treadmill. To perform this exercise, you’ll need to set the treadmill at 3-5% incline, and at a speed of 2-3 miles (3-5 km) per hour (very slow). Activate the treadmill when you’re standing on the side panel (the part that doesn’t move). If your right side is facing the front of the treadmill, support yourself by placing your right hand on the front bar, and your left hand on the left bar. Step on the treadmill and start walking sideways. Again, if your right side points to the front of the treadmill, you’ll need to walk “forward” crossing your left foot with your right.
Do this exercise for 5-10 minutes on either side, resting for 30 seconds every minute or so.
Start this exercise at a very slow speed, until you get used to the movement. You can increase the speed when you feel more comfortable. However, keep in mind that speed is not vital for this exercise, movement is. So if you keep doing it at a slow speed, it will be just as effective.
Do some swings with a kettlebell. If you have a couple of kettlebells or have access to some at the gym you go to, you can use them to help build your hip muscles. Stand with your feet shoulder-width apart, lean forward from the hips, and grab a kettlebell by the handle with both hands.
Keeping your arms and back straight, lift the kettlebell up and away from your body in front of you while straightening your knees and hips. The kettlebell should swing as you do this.
Then, flowing with the kettlebell movement, bend at the hips and knees again, and lower the kettlebell back to the ground.
Repeat this movement 10 to 15 times and do 3 sets.
Experiment with other ideas to develop the hips
Perform some yoga postures for the opening of the hips. These poses specifically focus on firmly stretching the muscles in your hips. In theory, all yoga poses can be considered hip-opening poses, since yoga in general is designed to help the hip muscles. However, there are more specific poses that target this area and can also improve range of motion and blood circulation, and reduce back pain. Exercises specifically targeting your hip muscles can cause pain and stiffness, and these yoga poses will help loosen that stiffness.
The following poses are recommended to help stretch your hip muscles:
happy baby pose
the reclining bound angle pose
the frog pose
the “thread the needle” posture
half pigeon pose and double pigeon pose
Stretch your hip muscles. The hip joint is very stable with many muscles and a great range of motion. Doing activities that don’t use your hip muscles the way they’re designed to be used (such as sitting at a desk all day) can make them stiff and cause pain. Stretching your hip muscles is a great way to loosen up this entire area, maintain good posture, and keep your spine in proper alignment.
There are several hip stretches you can do to loosen up the entire area:
hip flexor stretch
hip rotator stretch
hip abductor stretch
hip extensor stretch
iliotibial band stretch
Eat more protein and carbohydrates. Ideally, your hips get bigger by increasing muscle in that area. The muscles will grow due to the exercises you do that are targeted to that area. You’ll need to consume carbohydrates to get the energy you need to maintain your exercise routine and keep exercising long-term. You will also have to consume proteins that will be useful to develop that muscle.
The average person should eat a decent meal 1-2 hours before exercising, and another 1-2 hours after exercise. Meals will provide you with the carbohydrates and protein you need for energy and muscle building, as long as they are balanced and nutritious.
An example of a pre- or post-exercise meal for a woman would be: a small handful of almonds, meat the size of a deck of cards, a handful of vegetables, and a tablespoon of rice or other grain. An example of a meal for men would be double what is recommended for women.
You should also drink water during and after exercise to keep yourself well hydrated.
Hire a professional trainer. If you are serious about developing your hips and have sufficient funds, you could hire a personal trainer.
Most personal trainers will be accredited by one of many certification bodies (such as the American Council on Exercise or ACE, the National Academy of Sports Medicine or NASM, the International Sports Sciences Association or ISSA, or a similar body in your area). region).
Most personal trainers work at local health centers and gyms, which means you’ll also need a membership to the center where the personal trainer works.
Many cities provide personal training options through their programs and recreation centers throughout the city.