Hip exercises

Hip exercises in the Fitness Coach catalogue: 21 exercises. Most often with: Bodyweight, Barbell, Captain's Chair.

  • Quads · Intermediate

    Tuck-to-L-Sit Knee Extension

    A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.

  • Abs · Intermediate

    Hanging Knees to Elbows (Continuous)

    A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.

  • Glutes · Beginner

    Side Plank Clamshell (Moving Trunk)

    Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.

  • Legs · Intermediate

    Barbell Plie Squat

    A barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.

  • Back · Beginner

    Moving Child Pose

    A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.

  • Hips · Beginner

    Roll Tensor Fasciae Latae

    A self-myofascial release drill for the tensor fasciae latae at the outer front of the hip. It is used for local tissue work around the lateral hip and upper thigh.

  • Legs · Intermediate

    Sumo Squat off Stepbox

    A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. By performing this squat variation on a stepbox, you increase the range of motion and engage stabilizing muscles for improved balance and strength.

  • Glutes · Beginner

    Side Plank Clamshell (Stable Trunk)

    Combines a supported side-plank position with repeated opening of the upper knee. The trunk stays comparatively steady while the hip moves, distinguishing it from the related moving-trunk variation.

  • Legs · Intermediate

    Sumo Squat With Smith

    The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.

  • Legs · Beginner

    Lizard Pose

    A yoga mobility posture that emphasizes the hip flexors, groin, and front of the hip. It is used to explore comfortable hip opening and lower-body flexibility in a low lunge position.

  • Hips · Intermediate

    Cable Hip Adduction

    An isolation lower-body exercise that uses cable resistance to train the inner-thigh adductors. It develops hip-adduction strength and single-leg balance control.

  • Legs · Beginner

    Hip Circles

    A dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility.

  • Abs · Beginner

    Standing Air Bike

    A standing bodyweight exercise combining alternating knee lifts with opposite-arm movement and trunk rotation. It engages the abdominal muscles and hip flexors while adding coordination and rhythmic movement to a warm-up or conditioning session.

  • Legs · Beginner

    Hopping High Knee Tap

    A dynamic cardio exercise that targets the lower body, particularly the quadriceps, hamstrings, calves, and glutes. It also engages the core for stability and balance. This exercise involves alternating high knee lifts with a hop, tapping each knee with the opposite hand.

  • Abs · Intermediate

    Hanging Knees to Elbows (Midpoint Pause)

    A hanging core exercise that raises the knees toward the elbows in two stages. A brief pause around the midpoint distinguishes this version from the continuous variation, while the trunk rounds during the final lift.

  • Hips · Beginner

    90 To 90 Stretch

    A seated hip-mobility exercise that alternates between two 90-degree leg positions. It focuses on the hip rotators and gluteal region.

  • Legs · Intermediate

    Resistance Band Hip Adduction

    Targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.

  • Legs · Intermediate

    Barbell Sumo Squat

    A wide-stance squat with a barbell across the upper back. It trains the quadriceps and glutes, with the hip adductors contributing to the ascent. The demonstrated stance and outward knee path are less pronounced than in the separate Barbell Plie Squat variation.

  • Legs · Beginner

    Leg Swings

    A dynamic stretching exercise that targets the hip flexors, hamstrings, and glutes. They are commonly used as a warm-up to increase flexibility and range of motion in the lower body, preparing it for more intense physical activity.

  • Legs · Intermediate

    Seated Hip Adduction

    Targets the adductor muscles of the inner thighs. It is performed using a specialized machine that allows you to bring your legs together against resistance. This exercise is beneficial for strengthening and toning the inner thigh muscles, improving stability and balance.

  • Abs · Intermediate

    L-Sit

    A sustained bodyweight hold on straight-arm support handles with both legs extended forward. It challenges hip-flexor and abdominal endurance while the shoulders and arms keep the body elevated.