HP

Hip & Glute

43 movements, 227 more that load it

HPHip & GluteAdductorLie face down with one leg on a foam roll.Foam RollIntermediate
HPHip & GluteAdductor/GroinLie on your back with your feet raised towards the ceiling.NoneIntermediate
HPHip & GluteAnkle On The KneeFrom a lying position, bend your knees and keep your feet on the floor.NoneBeginner
HPHip & GluteBand Hip AdductionsAnchor a band around a solid post or other object.BandsBeginner
HPHip & GluteBarbell Glute BridgeBegin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.BarbellIntermediate
HPHip & GluteBarbell Hip ThrustBegin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.BarbellIntermediate
HPHip & GluteButt Lift (Bridge)Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.Body OnlyBeginner
HPHip & GluteCarioca Quick StepBegin with your feet a few inches apart and your left arm up in a relaxed, athletic position.NoneBeginner
HPHip & GluteDownward Facing BalanceLie facedown on top of an exercise ball.Exercise BallIntermediate
HPHip & GluteFlutter KicksOn a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.Body OnlyBeginner
HPHip & GluteGlute KickbackKneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.Body OnlyBeginner
HPHip & GluteGroin and Back StretchSit on the floor with your knees bent and feet together.NoneIntermediate
HPHip & GluteGroinersBegin in a pushup position on the floor. This will be your starting position.Body OnlyIntermediate
HPHip & GluteHip Circles (prone)Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.Body OnlyBeginner
HPHip & GluteHip Extension with BandsSecure one end of the band to the lower portion of a post and attach the other to one ankle.BandsBeginner
HPHip & GluteHip Lift with BandAfter choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.BandsBeginner
HPHip & GluteIliotibial Tract-SMRLay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.Foam RollIntermediate
HPHip & GluteIT Band and Glute StretchLoop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.OtherIntermediate
HPHip & GluteKnee Across The BodyLie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)NoneBeginner
HPHip & GluteKneeling Jump SquatBegin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.BarbellExpert
HPHip & GluteKneeling SquatSet the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.BarbellIntermediate
HPHip & GluteLateral BoundAssume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.Body OnlyBeginner
HPHip & GluteLateral Box JumpAssume a comfortable standing position, with a short box positioned next to you. This will be your starting position.OtherBeginner
HPHip & GluteLateral Cone HopsPosition a number of cones in a row several feet apart.OtherBeginner
HPHip & GluteLeg LiftWhile standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.Body OnlyBeginner
HPHip & GluteLying Bent Leg GroinLie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.OtherExpert
HPHip & GluteLying CrossoverLie on your back with your legs extended.Body OnlyExpert
HPHip & GluteLying GluteLie on your back with your partner kneeling beside you.Body OnlyExpert
HPHip & GluteMonster WalkPlace a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.BandsBeginner
HPHip & GluteOne Knee To ChestStart off by lying on the floor.NoneBeginner
HPHip & GluteOne-Legged Cable KickbackHook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.CableIntermediate
HPHip & GlutePhysioball Hip BridgeLay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.Exercise BallBeginner
HPHip & GlutePiriformis-SMRSit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.Foam RollIntermediate
HPHip & GlutePull ThroughBegin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.CableBeginner
HPHip & GluteSeated GluteIn a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.Body OnlyExpert
HPHip & GluteSide Leg RaisesStand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.Body OnlyBeginner
HPHip & GluteSide Lying Groin StretchStart off by lying on your right side and bend your right knee in front of you to stabilize the torso.NoneBeginner
HPHip & GluteSingle Leg Glute BridgeLay on the floor with your feet flat and knees bent.Body OnlyBeginner
HPHip & GluteStanding Hip CirclesBegin standing on one leg, holding to a vertical support.Body OnlyBeginner
HPHip & GluteStep-up with Knee RaiseStand facing a box or bench of an appropriate height with your feet together. This will be your starting position.Body OnlyBeginner
HPHip & GluteThigh AbductorTo begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.MachineBeginner
HPHip & GluteThigh AdductorTo begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.MachineBeginner
HPHip & GluteWindmillsLie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.NoneIntermediate

Also loads this region

227 movements filed elsewhere that still work the hip & glute — two-joint muscles cross regions, so hamstring work counts at the hip and calf work counts at the knee.