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Nevertheless, remember to perform adequate warm-up before starting the training program to flex the muscles and improve blood circulation to the target muscle group. Moreover, try to include free-weight exercises in your workout program as they not only activate the core muscle group but also train a host of other stabilization muscles, proving you with enhanced training experience.
Let us dive in deeper and look closer at the five best hip exercises that men could add to their workout programs.
#1 Sumo Dumbbell Squat
The sumo dumbbell squat is an advanced variation of the regular dumbbell squat, which puts more emphasis on the thighs, hips, glutes and the quads.
Instructions:
Step 1: Stand straight and place your feet wider than the distance between the shoulders. Hold the dumbbell in both the hands and position it in front of the body with fully extended arms.
Step 2: With a stationary upper body, slowly lower yourself by bending the knees such that the thighs are parallel to the floor. Ensure that you bring the dumbbell below the hips in this position.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: This exercise is very challenging, and beginners are advised to perform it under expert supervision.
Also, read 7 Top Hip Exercises To Strengthen Your Hips.
Next-up: Dumbbell Lunge
#2 Dumbbell Lunge
The dumbbell lunge is a complete lower body exercise that targets the hips, glutes, hamstrings, quads and the calf muscles. Moreover, the exercise also activates the core for a tight abdomen.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and hold dumbbells in both the hands. Place them on the side, parallel to the body.
Step 2: Take a step using the left leg such that the right knee touches the floor. Ensure that the left thigh is parallel to the floor while performing this motion.
Step 3: Pause for a second and return to the starting position. Perform the same motion using the other leg to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: Beginners must avoid taking a giant first step as it could unbalance the body.
Next-up: Barbell Squat
#3 Barbell Squat
The barbell squat is a compound exercise that targets the quads, hips, glutes, hamstrings and the lower-back muscles.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and secure the barbell with a wide grip. Move it behind the head and place it firmly on the traps.
Step 2: With a stationary torso, lower your body by bending your knees until the thighs are parallel to the floor.
Step 3: Hold the position for a moment and return to the starting position.
Perform the exercise for the recommended number of repetitions.
Important tip: Exercise caution while training with heavy weights. Beginners are advised to work under expert supervision with the help of a spotter.
Also, read 5 Effective Squat Exercises That’ll Shape Up Your Butt.
Next-up: Kettlebell Swing
#4 Kettlebell Swing
This exercise tones a host of muscles in the upper body and the lower body for a balanced strength training workout. Furthermore, with its simple motion, even beginners and casual trainers could perform the exercise with relative ease.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and secure the kettlebell with both the hands. Position it in front of the hips with fully extended arms.
Step 2: With a stationary torso and fully extended arms, swing the kettlebell forward until it is in line with the shoulders.
Step 3: Swing it back to the initial position and ready yourself for the next swing.
Repeat the exercise for the recommended number of times.
Important tip: Do not sway your body while performing this exercise for maximum efficiency.
Next-up: Step-Up
#5 Step-up
Step-up is a relatively simple bodyweight exercise for toning the hips, which could be performed by even amateurs and novice trainers.
Instructions:
Step 1: Stand straight in front of a raised platform with your feet placed shoulder-width apart. Place your arms on the side, parallel to the body.
Step 2: With a stationary upper body, step on the raised platform using your left leg.
Step 3: Pause for a second and return to the starting position. Repeat the same motion using the other leg to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: Raise the height of the elevated platform for added resistance and improved customisability.
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