Strengthening the hips involves targeting the glutes, hip flexors, adductors and external/internal rotator muscles. Below are five of the most effective exercises for building your hip strength.
- Bulgarian Split Squats
Targets: Glutes, quads, hamstrings, hip stabilizers
How to do it:
- Stand in a lunge position with your back foot elevated on a bench or step.
- Lower down into a squat, keeping the front knee in line with your toes.
- Drive through the heel to rise back up.
Why it works: Challenges hip stability and strength unilaterally, reducing muscular imbalances.
- Glute Bridges / Hip Thrusts
Targets: Gluteus maximus, hamstrings, hip extensors
How to do it:
- Lie on your back with knees bent and feet flat (or upper back supported on a bench for hip thrusts).
- Drive through your heels to lift your hips, squeezing your glutes at the top.
- Lower with control.
Progression: Add weight or a resistance band around the knees.
- Side-Lying Hip Abductions / Standing Band Abductions
Targets: Gluteus medius and minimus (key for lateral hip strength and stability)
How to do it:
- Lie on your side with hips stacked and lift the top leg up and back slightly.
- Or, stand and use a resistance band around your ankles, lifting one leg outward.
Tip: Avoid letting the hip roll back—keep the movement controlled.
- Step-Ups
Targets: Glutes, hamstrings, quads, hip stabilizers
How to do it:
- Step onto a bench or sturdy box with one foot, driving through the heel.
- Bring the other leg up and then step down with control.
Progression: Hold dumbbells or increase box height.
- Lateral Band Walks
Targets: Glute medius/minimus, hip abductors
How to do it:
- Place a resistance band just above the knees or at the ankles.
- Lower into a partial squat and step side to side, maintaining tension in the band.
Why it works: Activates lateral hip muscles often underused in linear exercises.