**The Best Hip Workout for Strength and Mobility**

Your hips are one of the most important joints in your body. They allow you to move in different directions, stabilize your pelvis and spine, and support your weight. However, many people neglect their hip health and suffer from tightness, weakness, pain, or injury. To prevent these problems and improve your performance, you need to include some hip exercises in your routine.

Hip exercises can help you strengthen the muscles that move your hips, such as the glutes, hamstrings, quads, hip flexors, and adductors. They can also help you increase your range of motion and flexibility in your hip joint. This can improve your posture, balance, coordination, and power.

In this article, we will show you 12 of the best hip exercises that you can do at home or at the gym. These exercises will target different aspects of your hip health: strength, mobility, and stability. You can do them as a standalone workout or incorporate them into your existing routine.

Before you start, make sure you warm up properly with some dynamic stretches and activation drills. This will prepare your muscles and joints for the exercises and prevent injury. Here are some examples of warm-up moves:

- Leg swings: Stand on one leg and swing the other leg forward and backward, then side to side. Repeat on the other leg.

- Hip circles: Stand with your feet shoulder-width apart and place your hands on your hips. Rotate your hips in a circular motion, clockwise and counterclockwise.

- Fire hydrants: Start on all fours with your hands under your shoulders and knees under your hips. Lift one leg to the side, keeping it bent at 90 degrees. Lower it back to the starting position. Repeat on the other leg.

Now that you are warmed up, let's get into the exercises. You will need a resistance band, a pair of dumbbells, a bench or a chair, and a mat for some of them. You can adjust the resistance, weight, and reps according to your fitness level and goals.

## 6 Hip Exercises for Strength

These exercises will help you build muscle mass and power in your hip muscles. They will also challenge your core stability and coordination.

1. Deadlift: This is a classic compound exercise that works your entire posterior chain, including your glutes, hamstrings, lower back, and core. It also improves your hip hinge pattern, which is essential for many daily activities and sports.

- Stand with your feet hip-width apart and hold a pair of dumbbells in front of your thighs.

- Hinge at your hips and lower the dumbbells toward the floor, keeping your back straight and knees slightly bent.

- Squeeze your glutes and push through your heels to stand up and return to the starting position.

- Repeat for 10 to 15 reps.

2. Hip thrust: This is one of the best exercises for isolating and activating your glutes. It also strengthens your core and lower back.

- Sit on the floor with your upper back resting against a bench or a chair. Place a resistance band around your thighs, just above your knees. Bend your knees and place your feet flat on the floor.

- Lift your hips off the floor until they form a straight line with your knees and shoulders. Squeeze your glutes at the top and press against the band.

- Lower your hips back to the floor without touching it.

- Repeat for 15 to 20 reps.

3. Power clean: This is an explosive exercise that trains your fast-twitch muscle fibers and enhances your power output. It also works multiple muscle groups in your lower body, upper body, and core.

- Stand with your feet shoulder-width apart and hold a pair of dumbbells in front of your thighs.

- Hinge at your hips and lower the dumbbells to just above your knees.

- Explosively extend your hips, knees, and ankles and shrug your shoulders to pull the dumbbells up to chest level.

- Catch the dumbbells on top of your shoulders with your elbows pointing forward.

- Lower the dumbbells back to the starting position.

- Repeat for 8 to 10 reps.

4. Bridge: This is a simple but effective exercise that targets your glutes, hamstrings, core, and lower back. It also improves

Kaynak: Bing ile konuşma, 19.04.2023

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(2) 12 of the Best Hip-Strengthening Exercises | SELF. https://www.self.com/gallery/best-hip-strengthening-exercises.

(3) 7 Best Hip Flexor Exercises - Verywell Fit. https://www.verywellfit.com/7-best-hip-flexor-exercises-5080772.

(4) How to Get Rid of Hip Fat: 10 Exercise and Workout Options - Healthline. https://www.healthline.com/health/how-to-get-rid-of-hip-fat.

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