15 best exercises to build hip muscle without stress

best exercises to build hip muscle

Today, in this article I’m going to focus on the best exercises to build hip muscle. In my seven years of experience working as a strength and conditioning coach, the process of nurturing and shaping hips, identifying what exercises are right, and eating healthy food are essential for the process. 

The prolongation of the muscles at this point will increase firmness as well as suppleness, furthermore, discharge fat and pile up muscle which can aid in accomplishing a carved look.

Here is a list of the 15 best exercises to build hip muscle

15. Frankenstein walk (toe touch walk)

The Frankenstein walk, in other terms, called the toe touch walk, can be described as a forceful movement which successfully stretches the gastrocnemius muscle. The process improves range movement, keeps up a good outlook, and increases the progress of muscle carves out.


  1. Position upright with both of your arms stretched out in front and palms outside.
  1. Step two, advance forward, then move your right leg to and fro by stretching out straight to form an angle of 90 degrees to your body.
  2. Now, further down your right leg to the ground and repeat the same procedure for your left leg.

14. Hip circles (hip rotations)

The simple and effective exercise for developing strong, mobile, and flexible hips is referred to as Hip circles, also called hip rotations. It’s advisable to use the secured object for balance when performing the exercise.


  1. Position upright with your right leg and your left leg up in the air.
  1. Proceed by moving the left leg in the ring.
  2. Perform at least 15-30 circles in left and right directions.

13. Step climbing

The effective and common method to tighten as well as tone your hips when carrying out cardio training is called Step climbing. 


  1. Jog upstairs to the top and take a walk back to the last step.
  1. Repeat the process for a minimum of 5 minutes
  2. The use of a gym house step machine can make the process easier.

12. Lateral Banded walk

Lateral band walk is pretty unusual but it’s the perfect method to increase hip and knee joint stability, especially the gluteus medius. 

As an exercise routine, lateral band walk enhances the stabilization of the pelvis muscles. 


  1. The band must be placed above each ankle, and wrapped over both legs.
  1. The feet shoulder-width should posture apart and the knees a bit Bend and maintain a half-squat position.
  2. Now, move your right leg sideways as you allow your weight to settle on the left leg, then repeat the process on both legs continuously.

11. Single-leg bridge

This single-leg bridge is an amazing nurturing workout for the thighs and abs, it also helps to shape and boost the buttocks. The exercise builds up the muscles of the back as well as assists in stabilizing the spine.


  1. Sleep on your back while both your arms are positioned by the sides and knees bent with feet near to your hips.
  1. Let your palms be pressed on the floor, and lift one of your legs and hips as high as possible.
  2. Return your leg and hips by lowering, and repeat the process on the other leg.

10. Side-lying leg lifts

The Side Lying Leg Lifts help in developing and building strength in your hips, glutes as well as abs. This enables you to create powerful and flexible stability which can assist your body to move freely in a desired direction.


  1. Place your right arm and left hand on the floor, while your right side is lean on the floor as well.
  1. Make sure your hips are assembled on each other, and your legs are in a row to your body.
  2. Now, lift your leg to form an angle of 45 degrees with your body. Repeat this process for a minimum of 10 minutes and switch to your other leg.

9. Clamshell exercise

The Clamshell exercise improves strength in your thighs, glutes, and hips. It also maintains good balance in your Pelvic muscles as well eases tightness in the lower back.


  1. Lie on the floor with your side and knees bent as well as the resistance belt around the under thighs.
  1. Your top leg must be lifted and rotated as many times as possible, then cease for a short while.
  2. Return to the normal position you started and repeat with the next leg.

8. Lateral step-up

Lateral step-up helps to increase your quads and hamstrings muscles, plus strengthen, stabilize, and add weight for overall balance.


  1. Use your two hands and hold a weighted bowl in front up high to your chest.
  1. Stand with your right leg on the box. Freely suspend your left leg to tap on the box.
  2. Gradually lower your left leg to the floor and your right knee bent, then return to your normal position.

7. Single-leg Romanian deadlifts

This exercise builds your hip mobility, strength, and balance. It is one of the excellent ways to associate with hamstring and glutes improvement.


  1. Use your left hand to hold the dumbbell, while standing a little bent with your right foot.
  1. Continue with a neutral spine while pivoting to the front to usher your torso aligned to the floor. Meanwhile, your left foot should be pulled up.
  2. Return to standing and do the same with the other leg.

6. Hip marching

Hip marching as an exercise for the elderly and seniors, can help in sustaining lower body energy. It improves your endurance when walking and picking up items from the floor.


  1. Take your seating position at the ending edge of the chair. Lift your left foot high while your knee is kept bent.
  1. Now, lower down your foot slowly with control.
  2. Perform the same procedure with the right leg.

5. Jump squats

The Squat jump is a main training that improves quickness as well as strength and assists athletes improve vertical jump. Squat jumps can also be used to increase the intensity of cardio exercise routine.


  1. Position yourself upright with knees bent to a complete squat posture and feet shoulder slightly open.
  1. Throw your hands up and your body off the floor. Performing this process it builds the hamstrings, glutes, and quads.
  2. After a successful landing, continue with next the jump.

4. Lateral Lunge to Balance

Lunges are essential work that focuses on the lower body. The lateral lunge is a kind of lunge that includes the inner thigh muscularity as a side Lunge for Balance.


  1. Position upright with your two legs open apart.
  1. Lift your right foot to your chest and bend your knee at a 90-degree angle from the floor. Now, return your right leg to the floor, with a little bit more wideness than before.
  2. Diagonally bend your left leg and squat with your right leg. Repeat this method for as long as you can to get the desired form.

3. Butterfly pose

This workout enhances blood circulation and expands the hips. It is a yoga posture that which the lower as well as upper back part of the body will experience stretching.

  1. Sit on the floor and fold your legs to the soles of your feet in conjunction. Cross your fingers beneath your feet. Gently press your knees down to the floor with your elbows.  
  1. Now, sense the space in your hips while you let go of the tension. Outstretch your arms to your front, 25 seconds later, and take a forward bend again.
  2. Remain or continue this position for 1-2 minutes.

2. Donkey kicks

Donkey kicks focus on improving the glutes and hips, though it helps in strengthening many other parts of the lower body as well.


  1. With a table position posture, raise your right leg and keep your knee bent, then kick upward.
  1. Push your foot in the direction of the ceiling.
  2. Come back to the starting point.

1. Threading the needle

The workout is an excellent way to stretch your lower leg. It also focuses on your chest, shoulders, and neck flexibility.


  1. Lie down on the floor with your back, your knees bent and your feet in the direction of your hips.
  1. Position your right leg ankle on your left leg thigh. Cross together your fingers all over your thigh and then pull your leg in the direction of your Chest.
  2. Repeat this method for 1-2 minutes before switching to the other leg.

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