What Is the Best Exercise for Your Hips? 15 Hip Workouts

When it comes to toning and sculpting your hips, finding the right exercises (along with a healthy diet) are important. Here are 15 of the best hip exercises

When it comes to toning and sculpting your hips, finding the right exercises (along with a healthy diet) are important.

Strengthening and stretching the muscles in this area will improve stability and flexibility, as well as prevent injury. Additionally, shedding fat and building more muscle mass can help you achieve a more sculpted look.

Learn about 15 hip exercises that are easy to do and don’t require much equipment or space.

Which muscles should you target?

When selecting your hip exercises, try to target the following muscles:

Gluteus maximus (extensor muscle of the hip)
Gluteus medius (muscle on the side of the hip)

Basically, your goal should be to stretch and strengthen the back and sides of your hips. But be careful not to overwork the tensor fasciae latae, which is directly in front of the hip joint, as overuse can lead to knee, hip, or back pain.

15 of the best hip exercises

1. Hip circles

This workout builds flexibility and stability. Use a steady object for balance and support.

Stand and balance on one leg while lifting the other leg
Move the lifted leg in a circular motion
Do 15-20 circles in both directions
Switch to the other leg
To make this activity more difficult, increase the width of the circles and do 2-3 sets

2. Squats

Squats target a wide range of muscles in the lower body.

Stand straight with your feet apart
Make sure to keep your back straight and tall
Lower yourself until your thighs are parallel to the floor
Pause and hold the position for a few seconds
Stand back up and repeat 15-20 times

3. Side lunges

These are also known as lateral lunges and are variations of forward lunges. They focus mainly on the lower thigh and hip areas.

Stand with your feet apart
With your body straight and core tightened, take a wide step to the right and squat down
Lower your body until your thigh is parallel to the floor
Pause and then push off with your left foot and return
Repeat on both sides 12-16 times

4. Banded walk

This exercise uses a resistance band to maintain tension on your hips while you move horizontally, making it an excellent workout for strengthening the hips and glutes.

Put the resistance band around your ankles, bend your knees a little, and widen your stance
Walk to the side without allowing your feet to touch
Take 10 steps one way and then take 10 steps back to your starting position
Repeat 2-4 times

5. Side-lying leg lifts

These are isolation workouts that tone and strengthen the hips. Making sure to use the correct posture is critical for this exercise.

Lie on an exercise mat on your right side
Slowly lift your top leg (left leg) as high as possible and keep your toes pointed
Pause at the top and then bring down your leg to the initial position
Try to keep your pelvis steady and your core engaged
Repeat a few times on each side

6. Fire hydrant

This exercise focuses on your glutes and hips while engaging your core muscles. If you have issues with your knees, you may have to use a mat for this exercise.

Bend down onto your hands and knees and make sure to keep your hands above your hands and hips above your knees
Tighten your core and look straight down
Lift one of your legs away from your body at a 45 degree angle while keeping your knees at a 90 degree angle
Lower your leg down to the starting position
Do 3 sets of 10 reps
Repeat with the other leg

7. Step ups with weights

These work the muscles in your hips, thighs, and glutes while also working on overall balance and stability.

Stand with your feet almost hip-width apart with a weight in each hand
Step onto a chair or step with one foot and drive your left knee up while keeping the weight at your side
Lower your left leg, stepping backward off the chair or step
Complete 10-15 reps and then repeat with the other leg
Do 2-3 sets on each side

8. Jump squats

Jump squats are a plyometric practice that takes normal squats and adds jumps for strength training.

Position yourself in a basic squat with your feet shoulder-width apart
Keep your weight on your heels and squat until your thighs are parallel to the floor
From this position, raise up and squat again
Repeat for 30 seconds or 10-12 sets

9. Frankenstein walk

This exercise works your hips, quads, and hamstrings and helps increase your range of motion. Maintain good posture, don’t bend at the waist, and increase your speed as you progress.

Stand straight with your arms stretched out and palms facing down
Swing your leg up straight out, making a 90 degree angle with your body as you move forward
Lower your leg to the floor then stretch your other leg the same way

10. Clamshell exercise

This exercise strengthens your hips, thighs, and glutes, stabilizing your pelvic muscles and easing tension in your lower back. When you've mastered the basic pose, try out a few variations.

Lie on your side with your knees bent and a resistance band around your lower thighs
Lift your top leg as high as possible and then hold
Lower to the starting position
Do 1-3 sets of 8-15 reps

11. Floor hip flexors

This activity helps stretch and strengthen your hip flexors, thighs, and glutes.

Lie on your back and slowly pull one of your legs into your chest
Press the back of your knee into the floor, feeling the stretch in your hip
Pause and hold for 30 seconds
Repeat on each side 2-3 times

12. Donkey kicks

This activity helps tone and strengthen your hips and glutes.

From a tabletop position, lift one of your knees, keeping it bent as you kick up
Make sure to bring the lower part of your foot toward the ceiling
Return to the starting position
Do 2-3 sets of 12-20 reps on each side

13. Hip marching

This workout helps develop flexibility and strength in your hips and thighs.

Sit at the front edge of a seat
Lift one of your legs as high as possible but keep your knee bent
With slow and controlled movements, lower your leg
Repeat with the other leg
Do 2-3 sets of 5-12 reps

14. Step climbing

Step climbing is one of the most basic but effective ways to tighten and tone your glutes and hips while getting a cardio workout at the same time.

Jog or run up to the top of the steps and then walk back down
Try to repeat for up to 5 minutes
You can also use a StairMaster or step machine at the gym

15. High-intensity-interval-training (HIIT)

HIIT is a type of cardio exercise where you do a short period of intensive exercise, followed by a brief period of rest.

One example of HIIT is to complete 30 seconds of sprinting on the treadmill followed by 15 seconds of walking. You can also do jump squats or burpees for 45 seconds and then rest for 15 seconds.