Hip exercises
28 exercises, 2 pages
Filters in the catalogueMost often with: bodyweight, pull-up Bar, barbell
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.
Core · Intermediate
Seated Bench Knee Tuck
A bodyweight core exercise performed at the end of a flat bench with the hands gripping beside the hips. Both knees draw toward the torso as the trunk moves forward, followed by leg extension and a controlled recline, combining hip flexion with abdominal control.
Abs · Intermediate
Hanging Straight Leg Raise
A bodyweight hip-flexion exercise performed from a shoulder-width overhand hang on a straight bar. The straight legs rise to approximately horizontal, with the hip flexors producing the lift and the abdominal muscles controlling the pelvis.
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.
Abs · Intermediate
V-Up (Slight Knee Bend)
A floor-based bodyweight exercise combining a simultaneous trunk and leg rise with a reach toward the feet. The knees bend slightly near the peak before the body returns to a long lying position; abdominal muscles flex the trunk while hip flexors raise the legs.
Core · Advanced
Ring Pike
A dynamic bodyweight exercise with the palms on the floor and both feet suspended in low gymnastic rings. The hips rise from a plank into a pike through hip flexion and trunk control while the shoulders and arms support the upper body.
Legs · Intermediate
Hopping High Knee Tap
A bodyweight conditioning drill with alternating high-knee raises, brief hops and hand-to-knee contact in front of the body. The repeated changes of support combine hip-flexor work, ankle push-off and rhythmic coordination.
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.
Hips · Beginner
Single-Knee-to-Chest Stretch
A static, hand-assisted stretch performed lying on the back with one knee drawn toward the chest and the opposite leg extended. Its target is the gluteal and posterior-hip region of the bent leg, rather than active glute strengthening.
