15 Hip Exercises That Don’t Require Weights

The hips are the largest muscles in our body, so strengthening them is a smart move. Strong hips are important not only in everyday life, but also when carrying things or sitting at a desk all day.

Don’t worry because you don’t need much to work the hips. You don’t even need to use weights.

You should do hip exercises twice a week to see results. You will start to see results within a month or two.

Warm-up Process

Do 10 minutes of light-to-moderate cardio before you start working out. It could be a brisk walk, jogging, cycling or even dancing. It can be anything that will make you feel good and get your blood pumping.

Create a mixture of 4-5 of the following exercises and start applying.

Best Hip Strengthening Exercises

1. Squat

The squat is one of the most standard hip exercises that you can start for the amazing hip. Start slow and controlled, focus on doing it right so you target your hips most efficiently.

  • Stand with your feet shoulder-width apart and your arms at your sides.
  • Begin to bend your knees, bring your arms in front of you, and push your hips back as if you were going to sit on a chair. Stop with your knees pointing outward and your hips parallel to the floor.
  • Once you are parallel, return to the starting position by placing the weight on your heels.
  • Do 3 sets of 12 repetitions.

2. Inverted Leg Lift

The key to an effective reverse leg raise is to isolate the hip during the movement and have it lift the leg up.

  • Lie face down on the floor, with your face in your arms bent in front of you.
  • Using your hips, lift your right leg off the ground, lifting it as high as you can. Flex your wrists during the movement.
  • Back to top.
  • Do 12 reps on this leg and then switch legs. Do 3 sets in total.

3. Knee Bending Squat

This move targets the outer hip muscles and gives you a good look. The lower you do the squat, the more you will feel it.

  • Start with feet shoulder-width apart and arms at your waist.
  • Begin by bending your knees and, at the same time, bend your right leg to the left side.
  • When your left thigh is parallel to the ground, take power from your left heel and return to the starting position.
  • Do 12 reps on this side and switch legs.

4. Split Squat

This move not only works the hips, it also requires balance.

  • Take a big step forward with your right foot and evenly distribute your weight on your feet.
  • Squat with your knees bent and stop when your right hip is parallel to the floor.
  • Stand up to the strength of your right foot, do 3 sets of 12 repetitions.
  • Switch to the left foot and repeat.

5. Step Up

This movement is an ideal functional exercise and allows you to move better in everyday life. It also strengthens the hips.

  • Stand in front of a bench.
  • Starting with the right foot, step onto the bench and gently power up with your left foot while keeping your weight on the right heel.
  • Lower your left foot back to the ground with your right foot on the support.
  • After doing 3 sets of 12 repetitions, switch legs.

6. Kickback

Even if you don’t use weights, this move will make your hips sore the next day.

  • Stand on both hands and both knees and your hands should be just below your shoulders and your knees should be at waist level. Keep your neck normal and contract your core muscles.
  • Starting with the right leg, extend the knee and extend the right foot back, keeping your ankle flexible.
  • Squeeze your hips at the top and lower your leg to the starting position. Your waist should remain parallel to the ground throughout the movement.
  • Do 12 reps to the right, then do the same to the left. Complete 3 sets.

7. Superman

This exercise works the entire posture chain, including the hips. Squeezing them during movement is essential for good interaction.

  • Lie face down on the floor with your arms and legs extended.
  • Lift your chest and legs off the ground as high as you can, keeping your neck straight.
  • Return to the starting position. Do 3 sets of 12 repetitions.

8. Bridge

The squat movement creates pressure on the lower part, while the bridge movement allows you to work the hips without back pain.

  • Lie on the floor with your knees bent and feet on the floor. Put your arms to your side and palms touch the floor.
  • Using your heels, lift your body off the ground, creating a straight line between your upper body and your knees.
  • Tighten your core muscles during the movement and also tighten your hips at the top.
  • Back to top. Do 3 sets of 12 repetitions.

9. Oysters

The oyster movement, which is another movement that works the outer hip muscles, is very effective even though it looks simple.

  • Lie on your right side with your knees bent and your legs crossed. Bend your right arm, put your hand under your head and keep your upper body up.
  • Keeping your feet together and knees bent, raise your right leg as high as possible.
  • Slowly return to the starting position. Do 10 repetitions and turn to the other side. Do 3 sets.

10. Wide Jump

Plyometric exercises like the wide jump require a lot of strength, especially if you’re not a fast starter. Using the hips and quads to jump up is a solid exercise.

  • Stand with your feet shoulder-width apart and your arms at your sides.
  • Squat lightly and then jump as hard as you can, using your arms to propel yourself forward.
  • Get down slowly on your feet. Then immediately squat a little and jump forward again.
  • Do 3 sets of 8-10 reps.

11. Knee Bend Squat

Knee bent squats work the inner thighs and hips well.

  • Open your feet with your toes pointing outward.
  • Start bending your knees and get into as many squat positions as possible.
  • Rise up from the heels while tightening the inner thighs and hips to the upper position.
  • Do 3 sets of 12 repetitions.

12. Squat Jack

A bit of cardio, a bit of strength training, the squat jack gives you the benefits of both. Aim to squat lower on each rep.

  • Stand with your feet together and your arms interlocked behind your head.
  • Bounce your feet out slightly and, when they land, immediately squat and keep your arms straight.
  • Extend your legs and pull your feet back to the starting position, then immediately jump back up.
  • Do 3 sets of 12 repetitions.

13. Yana Lunge

It is important to work the muscles in all movement axes. Lateral lunges work the lateral parts of the hip muscles and the inner and outer hips.

  • Start by standing with your feet together and your arms in front of you.
  • Step your right foot straight out to the side and bend your knee and push your hip as far back as you can. Keep the left leg straight and still.
  • Take power from your right foot and straighten the right leg again and return to the starting position.
  • Do 3 sets of 12 repetitions.

14. Upright Plank

We know how beneficial the plank movement is for the whole body. Upright plank is no exception. In this move, the hips work hard to support the weight of the body as it lifts off the ground.

  • Sit with your legs outstretched, the waist slightly bent and the arms straight, palms on the floor and fingers pointing at the hips.
  • Inhale and lift yourself off the ground using your core muscles so that your body forms a straight line from head to toe. Let your head drop back so your neck is in line with your spine. Stand like this.
  • Start with 10-15 second increments and stay that way as long as you can maintain proper form.

15. Squat Pulse

Doing squats continuously works the muscles more and gives you more results.

  • Get into a squat position and stand with your feet shoulder-width apart, hands together in front of you.
  • Squat and instead of going all the way up, get up halfway and then move down again.
  • Do 3 sets of 20 repetitions.

Rest and recovery allow you to get the maximum benefit from every workout. Stretch to give your muscles some rest.

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