What is the most effective hip training exercise

In training movements, each movement has different uses, such as some exercises to train the buttocks, and some exercises to train the abdomen. There are many movements for how to train the buttocks. I believe many people don’t know what the hip training movement is. So, what is the most effective exercise for hip training? Let’s learn about it together.

Squat

The distance between the two feet is shoulder-width, and the toes are slightly outward. When inhaling and squatting, the thighs are parallel to the ground, exhale and get up to restore, and the top of the movement tightens the buttocks. Repeat the movements. You can change the dumbbells to any weight you can use. Choose a suitable weight, which can ensure that you complete the standard movement 12-15 times. 4 sets. Rest for 30-60 seconds between groups.

Sumo squat

Sumo squat is a deformation of the squat, which only increases the distance between the two feet. Pay attention to the knees along the toes when squatting; always straighten the waist and back, and the head extends to the ceiling. You can change the dumbbells to any weight you can use. Choose a suitable weight, which can ensure that you complete the standard movements 12-15 times and do 4 sets. Rest for 30-60 seconds between groups.

Lung squat

Standing between the two feet, stand separately from each other, and the spacing is adjusted according to personal circumstances. When squatting, the front thigh is parallel to the ground, and the back knee is close to the ground but does not touch the ground. It can be negative. You can also avoid weight. Do 2 sets of hips on each side, a total of 4 sets. Each set 12-15 times. Rest between groups for 30-60 seconds.

Kneeling on the back of the leg as shown in the picture. Kneeling on the mat, palms are directly below the shoulder joint, thighs are perpendicular to the ground. Straighten the waist and back, slightly retract the chin. Exhale legs straighten and kick back, inhale and restore. Pay attention to the parallel to the plane of the back when the legs are straightened, and do not over-raising. Repeat the movements for 12-15 times and do 4 sets. Rest between groups for 30-60 seconds.

The straight leg deadlift

The spacing between the legs is shoulder-width, hold a dumbbell (or other heavy objects) in your hand. Inhale, bend your hips when the waist and back are straightened, Slowly lower the dumbbell along the legs, approximately at the bottom of the knee. Exhale and get up to restore, tighten the hips at the peak of the movement. Repeat the movement for 12-15 times, do 4 sets. Rest for 30-60 seconds between groups.

Single-legged deadlift

Hold the dumbbell (or other heavy objects) in your hand, stand on one leg. Inhale, under the waist and back, slowly lower the dumbbell along the thighs, place it below the knee, exhale and get up to restore. Tighten the hips at the top of the movement. Repeat the movement for 12-15 times per side, do 4 sets in total. Rest for 30-60 seconds between groups.

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