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5 Extraordinary Exercises to Strengthen the Hip Muscles

BingMag.com 5 Extraordinary Exercises to Strengthen the Hip Muscles

The foot has the largest muscle groups and strengthening them can be challenging. If you are careful, professional bodybuilders have very trained and muscular legs that look great. These bodybuilders should strengthen the muscles of the hips or buttocks, quadriceps, hamstrings, legs and several other muscles that lead to movement of the thighs, knees and soles of the feet. Exercise and get results. But you still have not been able to find and use the best exercises. As we said, strengthening leg muscles is challenging and you may not know which exercises to use. But of the various leg muscles, strengthening the serine muscles that form the buttocks can be more difficult. Common exercises for the leg muscles can normally strengthen and grow the entire leg. But the buttock muscles may need more work. To strengthen and shape these muscles, you need to go for appropriate exercises that engage and strengthen these muscles well.

The buttock muscles consist of three sections: the serine, large, medium, and small. These muscles affect many bodily activities, including bending, walking, standing, and maintaining balance and proper body shape. Therefore, strengthening them is very important and is not limited to the physical aspects. If you do not have strong buttocks, you will not be able to support your body and you may also damage your pelvis. Lack of strengthening these muscles leads to impaired stability and strength of the body and can lead to back pain and many other pains.

In today's article, we want to review the best exercises to strengthen the hip muscles. Here are five of these exercises, as well as some ways to increase physical activity and use these muscles. In addition, we take a look at the benefits of strengthening the buttock muscles. Join us.

5 of the best exercises to strengthen the hip muscles

BingMag.com 5 Extraordinary Exercises to Strengthen the Hip Muscles

The following exercises can strengthen and grow the buttock muscles well. We suggest that you search their names on the Internet and see more videos and photos to get acquainted with their proper execution. You can also get help from a sports coach to explain the correct performance of these exercises to you.

1. "Romanian Deadlift"

BingMag.com 5 Extraordinary Exercises to Strengthen the Hip Muscles

Deadlift is one of the best exercises to strengthen the buttock muscles It is, but when performing it, just like any other movement, you must maintain a proper body shape to get results and not get hurt.

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2. Sumo Squats Is the foot. Sumo squat is also a type of squat that focuses more on the buttock muscles. The main difference between Sumo Scott and regular Scott is that you open your legs more and put the toes out. This will put more pressure on the buttocks, flexors, and hamstrings, and make good use of the serine muscles.

3. "Hip Raise/Bridge"

BingMag.com 5 Extraordinary Exercises to Strengthen the Hip Muscles

This very simple exercise And puts a little pressure on the body, but is a good way to engage the buttock muscles. By bridging, in addition to strengthening your hips, you can also engage and strengthen your hamstrings and core muscles.

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4. "Squat Jumps"

BingMag.com 5 Extraordinary Exercises to Strengthen the Hip Muscles

This type of squat is also a great exercise to strengthen The foot is counted. In jump squat, you have to do the same as regular squat and have one long jump each time. By doing this, you can further engage the muscles of the buttocks, quadriceps and legs and increase their strength.

  • How to perform Scott's movement correctly? (The most common mistakes you should know)

5. "Donkey Kicks"

BingMag.com 5 Extraordinary Exercises to Strengthen the Hip Muscles

Donkey Kick training in the group of the best exercises with body weight It is located to strengthen the muscles of the buttocks and back and can affect the serine muscles much better than complex exercises with weights and dumbbells. This exercise makes good use of these muscles and makes it easy to train the deep muscles of the buttocks.

  • 6 Important Benefits of Weight Training>

The best ways to increase physical activity and strengthen the buttock muscles

BingMag.com 5 Extraordinary Exercises to Strengthen the Hip Muscles

1. Go up or down the stairs

Although the elevator is easier to use and will get you to your destination faster, you should try to go up or down the stairs to prevent both inactivity and the gluteal and leg muscles. Strengthen. Although climbing stairs puts more pressure, descending them is not without grace and has a very positive effect on the health of the body compared to elevators.

  • 19 simple tricks to increase activity Exercise more

2. Walk

Walking is one of the simplest activities that has many health benefits. You can walk throughout the day without any problems and strengthen the leg muscles, including the hip muscles. To do this, you can have 30 to 40 minute sessions and keep your body active. Even if you do not have enough time to do this, you can do three to four 10-minute sessions instead of one long session.

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3. Ride a bike or go for spinning classes

Cycling is not only a fun aerobic exercise that increases heart rate, but is also a good activity for the butt muscles, especially if uphill and pedaling. hit. If you also want to run a stationary bike at home or at a gym, you can increase the difficulty to simulate uphill and mountainous areas.

  • 5 benefits of a stationary bike and important tips about spinning You should know

4. Sprinting is also a great option

Running fast is also a great way to engage your hip muscles. From now on, try to add 10 to 15 minutes of sitting to your schedule to warm up, then run for a few minutes or a certain distance. Sprinting is a little harder and puts a lot of pressure on the body. You must also warm up before doing so to reduce the risk of injury.

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5 benefits of strengthening the hip muscles

BingMag.com 5 Extraordinary Exercises to Strengthen the Hip Muscles

1. Strong buttock muscles can reduce the risk of injury

Research shows that weight training improves hip muscle function and can reduce injury in athletes. One study focused on the effect of strengthening hip muscles in swimmers and found that swimmers with strong, well-trained hips were less likely to be injured.

2. This improves athletic performance

As the buttock muscles help the body move faster, slow down, change direction, or suddenly make explosive jumps, strengthening these muscles for athletic performance. It will be very necessary. You can perform better in other sports by using various exercises for the muscles of the buttocks and legs.

3. Strengthen the buttock muscles to support your back

Research suggests that strengthening the serine muscles can help prevent back pain and injuries and reduce back pain. Strengthening these muscles and performing movements such as deadlifts and squats reduce back pressure and relieve pain.

4. Knee, hamstring and groin injuries are reduced

By strengthening the buttock muscles, you not only reduce back pain, but also prevent knee, hamstring and groin injuries. If your sciatic muscles are strengthened and exercised, the balance of the hips and the balance of the legs will be maintained and the pain in the knees will be reduced. Most runners suffer from knee and thigh pain, mainly due to weak hip muscles. If these muscles are weak, they can lead to stretching of the hamstrings and groin and lead to great pain.

5. Fats will be reduced and you will have a better body and appearance.

This is not a strange thing. With exercise you can strengthen muscles and reduce fat. Of course, for this, you must follow a proper diet. By using the exercises we have mentioned, along with periodic and tension exercises, explosive exercises, Tabata or other training methods, you can build a fit and fit body and enjoy a beautiful appearance and a healthy body.

  • 23 Foods for Buttock Enlargement (and Common Mistakes)

Don't Forget These Tips

If you are new to weight training Exercise your body and never go for weights without a trainer. It is also a good idea to talk to your trainer and doctor to find out about your physical condition and the ability of your body. Exercise See your doctor and ask for his or her point of view.

Finally, as we often say in the writings of the Department of Exercise and Physical Activity, do it slowly and do not push yourself. As time goes on and your body adjusts, you can increase the pressure of training to grow and progress more. We also suggest that you read the following articles to avoid injuries:

  • 12 Common Sports Mistakes That Threaten Your Health
  • 6 Important Tips to Prevent Injury Exercise at home
  • The most important tips for exercising at home without a club and coach
  • 15 good exercises to cool down after exercise
  • 8 Serious risks of overeating Exercise

Concluding Remarks

It may be genetic to have big, well-trained hips, but you can still strengthen your hips by exercising and getting strong, beautiful legs for yourself. Build. Strengthening the buttock muscles is not limited to beauty and fitness and has many benefits. The best benefits of strengthening the muscles of the buttocks include reducing the risk of injury, improving athletic performance, more support for the pelvis and lower back, reducing pain and injuries to the knees and groin and back of the thighs, as well as fat burning and weight loss.

You can easily build and strengthen your hip and leg muscles by going up and down stairs, walking, cycling and running. If you want to work out at home or at the gym and use these muscles, you can do the following exercises:

  • "Romanian Deadlift"
  • "Sumo Squats"
  • "Hip Raise/Bridge"
  • "Squat Jumps"
  • "Donkey Kicks"

With a regular exercise program that includes these exercises, you can strengthen your butt muscles well and build a strong and beautiful body for yourself. But be sure to keep in mind what we said and get help from a coach and doctor before starting exercise. By doing this, you can have safe exercise and activity and achieve your desired organ without facing injury.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: Dr. Ax

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