Weak Glutes and Hips? Strengthen Them With This Workout!

by westcoastsciMar 10, 2022Exercises

How to strengthen your hips and glutes

This workout consists of three exercises for your hips and glutes. These exercises will help strengthen your glutes and hips, as well as prevent injury of your knees. If you feel sore in the morning, don’t fret! We have another video for some stretches you can do for that same area. If you’re looking for more exercise videos, check out our YouTube and make sure to subscribe so you’ll be notified when we release a new one!

Two Leg Bridge

Easy Version
12 Repetitions

To start, lay on your back with both feet flat on the floor
Drive your hips upwards, while keeping your shoulders and feet touching the floor
As you drive your hips upwards, squeeze through your glutes, especially at the top
You also want to brace through your stomach to give it a bit of tension

Heeled Bridge

Medium Version
12 Repetitions

To start, lay on your back with both feet flat on the floor
Similar to the regular bridge, you want to drive your hips upwards while keeping your shoulders touching the floor
Instead of your feet completely touching the floor, you want to only keep your heels on the ground (toes will be off the ground)
Remember to keep your stomach engaged as well!

Single Leg Bridge

Hard Version
12 Repetitions for both legs

If you want to make this even harder, you can do this single leg bridge with your heel as well
Start by laying on your back with one leg completely off the ground and straight out, and the other leg on your heel
Lift you hips upwards and let your leg move in line with your body
Make sure to squeeze the glute of the leg that’s on the ground and keep your core activated!

Clamshell

Easy Version
12 Repetitions for both sides

To start, lay on your side with your hips stacked on top of each other so you’re perpendicular from the ground
Personally, I like to rest my head on my arm because I find it a bit more comfortable.
Lift your top leg up and bring it back down
Make sure to flip around and do the same with your other leg on top after

Clamshell

Medium Version
12 Repetitions for both sides

To start, lay on your side with your hips stacked on top of each other so you’re perpendicular from the ground
Straighten your top leg, lift it up then bring it back down
Make sure to flip around and do the same with your other leg on top after

Clamshell

Hard Version
12 Repetitions for both sides

To start, get into a side plank position from the knees
Your knees should be bent and the rest of your legs behind you
Lift your knee up, performing the clamshell movement, opening and closing the hips
Try to stay perpendicular to the ground, nice and straight from head to knees
Make sure to flip around and do the same with your other leg on top after

Single Leg Hip Rotation

Easy Version
12 Repetitions for both legs

For this exercise, you can use a chair, wall, etc. for support
Start by holding the chair/wall with your left hand and with your left leg, bring that leg back while bending your upper body forward, also known as a hip hinge
As you bring that leg back, keep it as straight as you can
With your leg that is on the ground, you can have a slight bend in it so you don’t lock out your knee
Return to starting position
Make sure to switch to your other leg after

Hip Hinge with Rotation

Medium Version
12 Repetitions for both legs

Start by holding your chair with your left hand, and your right foot on the ground
Get into your hip hinge position, with your left leg back and your body tilted forward
Rotate through your hips, moving your body towards the left and right before returning to starting position
Make sure to switch to your other leg after

Golfer’s Pickup

Hard Version
12 Repetitions for both legs

Start by holding your chair with your left hand, and your right foot on the ground
We like to call this the golfer’s pickup because you’re going to bend down with one leg in the air behind you (like you’re going to pick up a ball from the hole)
Do an outward rotation, then an inward rotation
Return to starting position
Make sure to switch to your other leg after

Check out the video below to follow along with the exercises in real time.