The Best Hip Exercises For Women

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Squats

Squats are great for your legs and core. Stand with feet apart, bend knees and hips, then stand up again.

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Glute bridges

Lay on back, bend knees, lift hips up using butt muscles, hold, then lower down slowly. Helps sitting too long.

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Lateral step ups

Side step ups strengthen your butt muscles and inner thighs. Stand beside a step, put one foot on it, push up, tap the other foot, then lower it down. Repeat on both sides.

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Side lying hip raises.

Lie on your side, legs stacked. Lift top leg, keep behind to work glutes. Hold, then lower. Repeat on both sides. Add weight or band for more challenge.

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Donkey kicks

Donkey kicks work your butt. Get on all fours, lift one leg back, hold for a sec, and repeat on the other side.

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Hip adductor/ abductor machine

Most gyms have machines for inner and outer thighs. Sit, adjust weight, squeeze legs in for inner thighs, push legs out for outer thighs.

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Fire hydrant

Fire hydrants are like donkey kicks, but sideways. Lift your leg to the side while on hands and knees. It strengthens hips.

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