5 Best Hip Dominant Exercises

Hip Dominant Exercises work on the hip muscles and indirectly the glutes. Hip Dominant Exercises can help individuals with back pain and hip problems, such as a wider hip.

These exercises are typically done in short sets and reps (usually 10-20), about 30 seconds on/off for each set for every exercise.

There are several benefits of Hip Dominant Exercises. The main benefit is that it helps increase the strength of the muscles in the anterior hip and enhances the flexibility of the hip joint.

Another benefit is that it helps control or reduce pain in the back, knees, or hips. Lastly, Hip Dominant Exercises can help to increase overall fitness and body strength.

Hip Dominant Exercises
Hip Dominant Exercises

Make sure you do a complete warm-up before starting your first exercise set. Several warm-up techniques can be used, but some may not be appropriate for everyone.

5 Best Hip Dominant Exercises

Here I am listing the 5 best Hip Dominant Exercises. I will provide a description for each exercise, along with pictures. Make sure you do at least 5-10 repetitions per exercise set.

1. Reverse Lunge (RDL)

Stand with your feet shoulder-width apart, and hold a weight in your hand that is lighter than the one you usually use. Take a large step back and bend both knees to 90 degrees.

Your torso should be aligned over your thighs, as in a deep squat position, and look forward throughout the entire movement.

How To Make Reverse Lunge?

Step 1: Stay in this position for a few seconds before stepping back to the starting position.

Step 2: Step back and return to the starting position.

Benefits Of Reverse Lunge

  • Strengthens the hip flexor muscles
  • Strengthens hamstrings and gluteal muscles
  • Improves muscle mass (improves the shape of buttocks, thighs, and waist)
  • Improves balance, coordination, and strength in the lower body.

2. Single-Leg Straight-Leg Deadlift (SLDL)

Step 1: Begin by holding a barbell with straight arms and standing on your right leg while keeping your left leg straight and off the ground.

Step 2: Push your hips back and bend over until the barbell is almost touching the floor at the back of your legs, then return to start.

Step 3: Repeat with the other leg after completing one round with the first leg.

Benefits Of Single Leg Straight

  • Improves hip, thigh, and abdominal muscles
  • Strengthens lower back
  • Improves flexibility in the hip

3. Seated Hip Thrust (HThrust)

Step 1: Sit with a bench and place your legs forward of the bench, with your heels resting on the ground.

Step 2: Lift your hips up and push down through your heels until you feel a burning sensation in your glutes.

Step 3: Return to the start position and repeat.

Benefits Of Seated Hip Thruster

  • Increases power output
  • Directly works on glutes and hips
  • Improves posture
  • Firms buttocks muscles

4. Side Plank (Side Plank)

Step 1: Lie on your left side with your elbow directly under your shoulder and legs straight.

Step 2: Lift your hips up and raise yourself onto your forearm by placing it under you, lengthening the body from head to the heel. Do not let your hips drop or sag. Keep your core stable by drawing your belly button towards the spine.

Step 3: Hold in this position for 20 to 30 seconds, rest, and do 2 more rep sets if you can.

Benefits Of Side Plank

  • Improves strength of the core
  • Tones and strengthens the arms and legs
  • Improves posture

5. Single Leg Deadlift (SLDL)

Step 1: Begin by holding a barbell with straight arms and standing on your left leg while keeping your right leg straight and off the ground.

Step 2: Push your hips back and bend over until the barbell is almost touching the floor at the back of your legs, then return to start.

Step 3: Repeat with the other leg after completing one round with the first leg.

Benefits Of Single Leg Deadlift

  • Improves hip, thigh, and abdominal muscles
  • Strengthens lower back
  • Improves flexibility in the hip

Who Will Do Hip Dominant Exercises?

This type of exercise can be effective for those looking to build strength in the glutes and hamstrings.

The exercise is performed at a relatively high intensity which can help increase power output lean muscle mass and improve flexibility in the hips.

I would recommend this exercise as part of a hip dominant workout routine that also incorporates other types of dominant hip exercises.

I would recommend performing this exercise as part of a workout that includes other hip dominant exercises, such as squats and reverse lunges.

How To Apply Hip Dominant Exercises?

To perform these exercises, you will need to practice the technique and learn how to perform them properly. Practice will help to increase your range of motion and get the most out of each set.

Once you have honed your hip dominant exercise skills, you can use them to break up a much larger exercise routine that includes other exercises less effective at strengthening specific muscles.

How Much Time Need To Perform Hip Dominant Exercises?

Most of the exercises that make up the dominant hip workout are full-body exercises that engage most of your muscle groups.

These exercises are typically done in short sets and reps (usually 10-20), about 30 seconds on/off for each set for every exercise.

In a single set, you can perform anywhere between 5 to 20 repetitions, depending on your current fitness level and goals.

If you want to increase the intensity, perform fewer repetitions in a given set. If the increased intensity is not your goal, you can perform more reps in each set.

1-2 sets per exercise will be enough for those beginning with Hip Dominant Exercises. As your fitness increases, you may choose to perform 3 sets of each exercise before moving on to the next exercise and so on until you complete all the exercises.

The Bottom Line

Hip dominant exercises can be a good choice for improving their buttocks, thighs, waist strength, shape, and function. The exercises listed effectively work the glutes and other muscle groups in the lower body.

The hip dominant workout recipe is more effective than doing these exercises as part of a larger routine that includes other exercises that work other muscles in your body, such as squats and deadlifts.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.