Hips

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Gluteus Maximus

Barbell Bent Knee Good-morning Seated Deadlifts Sumo Deadlift Stiff-leg Deadlift Single Leg Straight-back Lunge Rear Lunge Side Lunge Walking Lunge Single Leg Split Squat Side Split Squat Single Leg Squat Split Squat Squat Box Squat Front Squat Full Squat Hack Squat Safety Squat Trap Bar Squat with chains Step-up Lateral Trap Bar Deadlift Stiff-leg Straight-back Cable Rear Lunge Step-down Single Leg Split Squat One Arm Split Squat Two Arms One Arm Squat Standing Hip Extension Bent-over Step-up Stiff-leg Deadlift Straight-back Dumbbell Lunge Rear Lunge Side Lunge Walking Lunge Single Leg Stiff Leg Deadlift Squat Front Squat Single Leg Split Squat Single Leg Squat Split Squat Step-up Lateral Step Down Lever (plate loaded) Deadlift Stiff-leg Deadlift Straight-back Leg Presses 45° Leg Press Lying Leg Press Single Leg Seated Leg Press Alternating Lying Hip Extension Rear Lunge Reverse Hyper-extension Single Leg Split Squat Single Leg Squat Split Squat Squat Front Squat Full Squat Hack Squat V-Squat Lever (selectorized) Hip Extensions Bent-over Kneeling Hip Extension Lying Hip Extension Standing Hip Extension Alternative Machine Seated Leg Press Single Leg Squat V-Squat Single Leg Sled Leg Presses 45° Leg Press Single Leg Lying Leg Press Seated Leg Press Vertical Leg Press Single Leg Hack Squat Single Leg Hack Press New! Kneeling Hip Extension New! Squat Rear Lunge Smith Bent Knee Good-morning Deadlift Stiff-leg Deadlift Straight-back Rear Lunge Single Leg Split Squat Split Squat Squat Single Leg Squat Front Squat Hack Squat Wide Squat Weighted Reverse Hyper-extension Squat See similar exercises: Quadriceps Hamstrings Erector Spinae

Body Weight Lateral Step-up Lying Hip Extension Reverse Hyper-extension Single Leg Split Squat Single Leg Squat Leg Back Single Leg Stiff Leg Deadlift Step Down Alternating Step-up Self-assisted Single Leg Squat Stretch Lever Lying Modified PNF Lying Wall Prone Seated Bent-over Bench Chair Floor PNF Standing Squatting

Hip Abductors

Gluteus Medius, Gluteus Minimus and (Tensor Fasciae Latae or Gluteus Maximus)

Cable Hip Abduction Dumbbell Lying Hip Abduction Lever (plate loaded) Seated Hip Abduction Lever (selectorized) Lying Hip Abduction Seated Hip Abduction Standing Hip Abduction Weighted Lying Hip Abduction Hip Abductors also internally rotate hip as in the Cable Push Pull (pull side). For Tensor Fasciae Latae exercises see Hip Flexors (All) and Rectus Abdominis (basic exercises). Gluteus Medius and Gluteus Minimus are exercised isometrically on basic standing single leg Quad and Glute exercises. See Gluteus Maximus exercise above.

Stretch (Gluteus Medius & Minimus) Lying Crossover PNF Lying Pretzel Seated Hip Internal Rotator Seated Pretzel Side Pretzel Stretch (Tensor Fasciae Latae) Lying Iliotibial Squatting Iliotibial Standing Iliotibial Wall Iliotibial

Hip Flexors

Iliopsoas, Sartorius, Rectus Femoris, Tensor Fasciae Latae, Pectineus

Cable Lying Leg Raise Straight Leg Standing Leg Raise Straight Leg Lever Hip Flexion Vertical Leg Raise Weighted Decline Sit-up Hanging Leg Raise Straight Leg Incline Leg Raise Straight Leg Lying Leg Raise Roman Chair Sit-up Seated Leg Raise Vertical Leg Raise on Parallel Bars Straight Leg See Rectus Abdominis for other basic exercises. See Hip Abductor (all exercises) and Rectus Abdominis (basic exercises) for other Tensor Fasciae Latae exercises . See Hip Adductors for other exercises for Pectineus. See Quadriceps for more exercises for the Rectus Femoris

Body Weight Hanging Leg Raise Incline Leg Raise Kneeling Wheel Rollout Seated Leg Raise Vertical Leg Raise on Parallel Bars 'Weighted' exercise to left can also be performed without additional weight. Stretch (Iliopsoas) Bentover Lunging Kneeling Lever Lunging Lying Standing Stretch (Tensor Fasciae Latae) Lying Iliotibial Squatting Iliotibial Standing Iliotibial Wall Iliotibial See Quadriceps stretches for Rectus Femoris.

Deep Hip External Rotators

See Cable Push Pull (push side). See following exercise for Piriformis and Obturator Externus: Lever (selectorized) Seated Hip Abduction

Stretch Lying Seated Stretch (Piriformis) Lever Lying Modified PNF Seated Chair or Bench PNF

For internal rotators of hip, see Gluteus Medius, Gluteus Minimus, and Tensor Fasciae Latae exercises (i.e.: Hip Abductors).

See Thigh for Hip Adductors (Inner Thigh).