Hips exercises

57 movements that train the hips, from Dietly’s training catalogue. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.

• 45 degree hyperextension (Arms In Front Of Chest, Side View)Gluteus MaximusBeginnerBody weight
• 45 degree twisting hyperextensionErector SpinaeBeginnerBody weight
• Adductor StretchAdductor LongusBeginnerBody weight
• Alternate Leg RaiseIliopsoasBeginnerBody weight
• Alternate Lying Floor Leg RaiseIliopsoasBeginnerBody weight
• Alternating SupermanHipsBeginnerBody weight
• Around the World Superman HoldErector SpinaeBeginnerBody weight
• Back Forward Leg SwingsGluteus MaximusBeginnerBody weight
• Band Bent-over Hip ExtensionGluteus MaximusIntermediateBand
• Band Cross AbductionHipsIntermediateBand
• Band deadliftGluteus MaximusIntermediateBand
• Band Decline Sit upIliopsoasIntermediateBand
• Band Decline Sit-upIliopsoasIntermediateBand
• Band Good MorningHipsIntermediateBand
• Band Hip AbductionGluteus MediusIntermediateBand
• Band Hip AdductionAdductor LongusIntermediateBand
• Band Hip FlexionHipsIntermediateBand
• Band kneeling rear kickGluteus MaximusIntermediateBand
• Band pull throughGluteus MaximusIntermediateBand
• Band Seated Hip External RotationDeep Hip External RotatorsBeginnerBand
• Band Seated Hip Internal RotationGluteus MediusBeginnerBand
• Band single leg split squatGluteus MaximusIntermediateBand
• Band squatGluteus MaximusIntermediateBand
• Band Standing Hip ExtensionGluteus MaximusIntermediateBand
• Band straight back stiff leg deadliftGluteus MaximusIntermediateBand
• Barbell DeadliftGluteus MaximusIntermediateBarbell
• Barbell Front SquatGluteus MaximusIntermediateBarbell
• Barbell Glute Bridge (Hands On Bar)Gluteus MaximusIntermediateBarbell
• Barbell Hack SquatGluteus MaximusIntermediateBarbell
• Barbell Hip ThrustGluteus MaximusIntermediateBarbell
• Barbell Lateral LungeGluteus MaximusIntermediateBarbell
• Barbell one leg hip thrustGluteus MaximusIntermediateBarbell
• Barbell Rack PullErector SpinaeIntermediateBarbell
• Barbell RolloutIliopsoasIntermediateBarbell
• Barbell Seated Good morningGluteus MaximusBeginnerBarbell
• Barbell Single Leg DeadliftGluteus MaximusIntermediateBarbell
• Barbell Single Leg Split SquatGluteus MaximusIntermediateBarbell
• Barbell Split Squat (Version 2)Gluteus MaximusIntermediateBarbell
• Barbell Stiff Legged DeadliftErector SpinaeIntermediateBarbell
• Barbell Sumo DeadliftGluteus MaximusIntermediateBarbell
• Barbell Sumo Romanian DeadliftErector SpinaeIntermediateBarbell
• Basic Toe TouchErector SpinaeBeginnerBody weight
• Bench SquatQuadricepsIntermediateBarbell
• Bent Knee Back to Side KickHipsBeginnerBody weight
• Bent knee Lying TwistGluteus MediusBeginnerBody weight
• Bent Leg KickbackGluteus MaximusBeginnerBody weight
• Bent Leg Side KickGluteus MediusBeginnerBody weight
• Bottoms UpHipsBeginnerBody weight
• Bridge Hip AbductionGluteus MediusBeginnerBody weight
• Cable Donkey KickbackGluteus MaximusIntermediateCable
• Cable hip abduction (Version 2)Gluteus MediusIntermediateCable
• Cable Hip AdductionAdductor LongusIntermediateCable
• Cable Narrow Chair Stand UpHipsIntermediateCable
• Cable standing hip extension (Version 2)Gluteus MaximusIntermediateCable
• Cable Stiff Leg Deadlift from StepboxErector SpinaeIntermediateCable
• Cable Straight Legs Pull ThroughGluteus MaximusIntermediateCable
• Cow StretchHipsBeginnerBody weight

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.