{{ banner_block|raw }}

In this guide, we’ll walk you through the benefits of hip workouts, must-try exercises, and how to make them a sustainable part of your routine.

Animal products on a table
Want to make progress faster? Pair your hip workouts with core and glute training for full-body synergy. Source: Freepik

Why you should train your hips

Your hips are involved in almost everything — walking, standing, lifting, even sitting. Weak or tight hips can lead to poor posture, back pain, and imbalances that sabotage your progress (and your comfort). Here’s why hip workouts matter:

  • Stronger glutes and hamstrings = better support for your lower back

  • Improved balance and coordination

  • Enhanced flexibility and mobility

  • Injury prevention for runners, lifters, and desk workers alike

Training your hips isn’t just about aesthetics (although sculpted curves are a nice bonus). It’s about building a solid, supportive foundation.

💥 Mindfulness made easy — and 70% off. Use promo code MEDIUM and start training with us today! Get access to expert-led hip and glute programs, mindfulness workouts, and more.

Best hip exercises to try today

You don’t need a gym or fancy gear. These beginner-friendly moves target all the right spots:

1. Glute bridges

  • Lie on your back, knees bent, feet flat

  • Squeeze your glutes and lift your hips toward the ceiling

  • Hold for a beat, then lower down slowly

Tip: Add a resistance band above your knees for extra burn!

2. Clamshells

  • Lie on your side, knees bent at 90°, feet together

  • Keeping feet touching, lift your top knee and lower slowly

  • Great for glute medius (key for hip stability)

3. Lateral band walks

  • Place a resistance band above your ankles

  • Slight squat, then step sideways with control

  • Feel the outer glutes and hips working hard!

4. Donkey kicks

  • On all fours, lift one heel toward the ceiling

  • Keep your core engaged and avoid arching your back

  • Alternate sides

5. Fire hydrants

  • Stay on all fours and lift one leg out to the side

  • Targets your hip abductors and glutes

{{ promotion_block|raw }}

How often should you train hips?

Aim for 2–3 times per week, especially if you sit for long hours or do leg-heavy workouts. Consistency is key — short sessions with focused intention deliver real results over time.

Animal products on a table
Training your hips isn’t just about aesthetics. It’s about building a solid, supportive foundation. Source: Freepik

Want to make progress faster? Pair your hip workouts with core and glute training for full-body synergy.

Pro tips for better results

  • Warm up with dynamic stretches (leg swings, hip circles)

  • Focus on form over reps

  • Don’t rush — controlled movement activates muscles better

  • Combine strength + mobility for functional results

  • Listen to your body — soreness is okay, pain isn’t

✅ Eat well. Train regularly. Stay consistent. You’ve got this.
🎉 Ready to take the next step? Get 70% OFF your StarFit subscription with our exclusive promo MEDIUM!
👉 Access expert-led programs, track your progress, and build the body (and lifestyle) you deserve — all in one place.
Don’t wait — the offer won’t last forever!