Hips exercises

473 hips exercises in the Gymrock library, grouped by target muscle: Gluteus Maximus, Erector Spinae, Gluteus Medius and more. Free to browse, no account needed.

By target muscle

Gluteus Maximus 86Other 56Erector Spinae 17Gluteus Medius 15Iliopsoas 14Deltoid Anterior 5Adductor Brevis 2Deep Hip External Rotators 2Adductor Longus 1Adductor Magnus 1Quadriceps 1

Showing 200 of 473 — use the search and filters on the library page for the rest.

Gluteus Maximus 86

45 degree hyperextension (arms in front of chest) (Side-POV)

45 degree hyperextension (arms in front of chest) (Side-POV)

Hips

Gluteus Maximus

Body weight
Band bent-over hip extension

Band bent-over hip extension

Hips

Gluteus Maximus

Band
Band Hip Lift

Band Hip Lift

Hips

Gluteus Maximus

Band
Band One Arm Single Leg Split Squat

Band One Arm Single Leg Split Squat

Hips

Gluteus Maximus

Band
Band pull through

Band pull through

Hips

Gluteus Maximus

Band
Band single leg split squat

Band single leg split squat

Hips

Gluteus Maximus

Band
Band squat

Band squat

Hips

Gluteus Maximus

Band
Band step-up

Band step-up

Hips

Gluteus Maximus

Band
Band stiff leg deadlift

Band stiff leg deadlift

Hips

Gluteus Maximus

Band
Band straight back stiff leg deadlift

Band straight back stiff leg deadlift

Hips

Gluteus Maximus

Band
Barbell Deadlift

Barbell Deadlift

Hips

Gluteus Maximus

Barbell
Barbell Front Squat

Barbell Front Squat

Hips

Gluteus Maximus, Quadriceps

Barbell
Barbell Glute Bridge

Barbell Glute Bridge

Hips

Gluteus Maximus

Barbell
Barbell Hack Squat

Barbell Hack Squat

Hips

Gluteus Maximus, Quadriceps

Barbell
Barbell Lateral Lunge

Barbell Lateral Lunge

Hips

Gluteus Maximus, Quadriceps

Barbell
Barbell Lying Lifting (on hip)

Barbell Lying Lifting (on hip)

Hips

Gluteus Maximus

Barbell
Barbell Seated Good morning

Barbell Seated Good morning

Hips

Gluteus Maximus

Barbell
Barbell Single Leg Split Squat

Barbell Single Leg Split Squat

Hips

Gluteus Maximus, Quadriceps

Barbell
Barbell Sumo Deadlift

Barbell Sumo Deadlift

Hips

Gluteus Maximus, Quadriceps

Barbell
Barbell Zercher Squat

Barbell Zercher Squat

Hips

Gluteus Maximus, Quadriceps

Barbell
Bench Hip Extension

Bench Hip Extension

Hips

Gluteus Maximus

Body weight
Bodyweight Drop Jump Squat

Bodyweight Drop Jump Squat

Hips, Thighs

Gluteus Maximus, Quadriceps

Body weight
Bulgarian Split Squat

Bulgarian Split Squat

Hips, Thighs

Gluteus Maximus, Quadriceps

Body weight
Cable Pull Through (with rope)

Cable Pull Through (with rope)

Hips

Gluteus Maximus

Cable
Cable Standing Hip Extension

Cable Standing Hip Extension

Hips

Gluteus Maximus

Cable
Dumbbell Lunge

Dumbbell Lunge

Hips

Gluteus Maximus, Quadriceps

Dumbbell
Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

Hips

Gluteus Maximus, Hamstrings

Dumbbell
Dumbbell Single Leg Squat

Dumbbell Single Leg Squat

Hips

Gluteus Maximus, Quadriceps

Dumbbell
Dumbbell Squat

Dumbbell Squat

Hips

Gluteus Maximus, Quadriceps

Dumbbell
Dumbbell Step-up

Dumbbell Step-up

Hips

Gluteus Maximus, Quadriceps

Dumbbell
Exercise Ball One Legged Diagonal Kick Hamstring Curl

Exercise Ball One Legged Diagonal Kick Hamstring Curl

Hips

Gluteus Maximus

Stability ball
Flutter Kicks

Flutter Kicks

Hips

Gluteus Maximus

Body weight
Glute Bridge March

Glute Bridge March

Hips, Waist

Gluteus Maximus, Rectus Abdominis

Body weight
Hug keens to chest

Hug keens to chest

Hips

Gluteus Maximus

Body weight
Kneeling Jump Squat

Kneeling Jump Squat

Hips

Gluteus Maximus, Quadriceps

Barbell
Lever Reverse Hyperextension (plate loaded)

Lever Reverse Hyperextension (plate loaded)

Hips

Gluteus Maximus

Leverage machine
Lever Seated Hip Abduction

Lever Seated Hip Abduction

Hips

Gluteus Maximus, Gluteus Medius

Leverage machine
One Leg Squat

One Leg Squat

Hips

Gluteus Maximus, Quadriceps

Body weight
Outside Leg Kick Push-Up

Outside Leg Kick Push-Up

Hips

Gluteus Maximus, Pectoralis Major Sternal Head

Body weight
Pelvic Tilt Into Bridge

Pelvic Tilt Into Bridge

Hips

Gluteus Maximus

Body weight
Potty Squat with Support

Potty Squat with Support

Hips

Gluteus Maximus, Quadriceps

Body weight
Reverse Hyper on Flat Bench

Reverse Hyper on Flat Bench

Hips

Gluteus Maximus

Body weight
Roll Hip Lat Stretch

Roll Hip Lat Stretch

Back, Hips

Gluteus Maximus, Gluteus Medius, Latissimus Dorsi

Roll
Single Leg Bridge with Outstretched Leg

Single Leg Bridge with Outstretched Leg

Hips

Gluteus Maximus

Body weight
Sled 45 degrees One Leg Press

Sled 45 degrees One Leg Press

Hips

Gluteus Maximus, Quadriceps

Sled machine
Sled Hack Squat

Sled Hack Squat

Hips

Gluteus Maximus, Quadriceps

Sled machine
Smith Hack Squat

Smith Hack Squat

Hips

Gluteus Maximus, Quadriceps

Smith machine
Smith Squat

Smith Squat

Hips

Gluteus Maximus, Quadriceps

Smith machine
Smith Sumo Squat

Smith Sumo Squat

Hips

Gluteus Maximus, Quadriceps

Smith machine
Split Squats

Split Squats

Hips, Thighs

Gluteus Maximus, Quadriceps

Body weight
Twist Hip Lift

Twist Hip Lift

Hips

Gluteus Maximus, Obliques

Body weight
Weighted Stretch Lunge

Weighted Stretch Lunge

Hips, Thighs

Gluteus Maximus, Hamstrings, Quadriceps

Weighted
No Image

Alternate Heel Touch Side Kick Squat

Hips, Thighs

Gluteus Maximus, Gluteus Medius, Quadriceps

Body weight
No Image

Alternate Sprinter Lunge

Hips, Thighs

Gluteus Maximus, Quadriceps

Body weight
No Image

Band deadlift

Hips

Gluteus Maximus

Band
No Image

Band hip extension

Hips

Gluteus Maximus

Band
No Image

Band horizontal Pallof Press with Resistance Band Squat

Hips, Thighs, Waist

Gluteus Maximus, Obliques, Quadriceps

Resistance Band
No Image

Band kneeling rear kick

Hips

Gluteus Maximus

Band
No Image

Band Single stiff leg deadlift

Hips

Gluteus Maximus

Band
No Image

Band standing hip extension

Hips

Gluteus Maximus

Band
No Image

Barbell Banded Squat

Hips, Thighs

Gluteus Maximus, Quadriceps

Barbell
No Image

Barbell Curtsey Lunge

Hips, Thighs

Gluteus Maximus, Gluteus Medius, Quadriceps

Barbell
No Image

Barbell Hip Thrust

Hips

Gluteus Maximus

Barbell
No Image

Barbell one leg hip thrust

Hips

Gluteus Maximus

Barbell
No Image

Barbell Weighted Deadlift

Hips

Gluteus Maximus, Quadriceps

Barbell
No Image

Bent Leg Kickback (kneeling)

Hips

Gluteus Maximus

Body weight
No Image

Bodyweight Frog Pump

Hips

Gluteus Maximus, Gluteus Medius

Body weight
No Image

Bodyweight Pulse Squat

Hips, Thighs

Gluteus Maximus, Quadriceps

Body weight
No Image

Cable Kneeling Pull Through

Hips

Gluteus Maximus

Cable
No Image

Cable pull through

Hips

Gluteus Maximus

Cable
No Image

Dumbbell Front Squat

Hips, Thighs

Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Glute Bridge

Hips

Gluteus Maximus

Dumbbell
No Image

Dumbbell Gobelt Curtsey Lunge

Hips, Thighs

Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Goblet Box Squat

Hips, Thighs

Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Goblet Split Squat

Hips, Thighs

Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Overhead Squat

Hips, Thighs

Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Press Squat

Chest, Hips, Thighs

Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps

Dumbbell
No Image

Dumbbell RDL Death March

Hips

Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell side lunge

Hips

Gluteus Maximus

Dumbbell
No Image

Flexion And Extension Hip Stretch

Hips

Gluteus Maximus, Hamstrings, Iliopsoas, Quadriceps

Body weight
No Image

Forward Pulse Lunge with Hands Overhead

Hips, Thighs

Gluteus Maximus, Quadriceps

Body weight
No Image

Glute Bridge One Leg on Bench

Hips

Gluteus Maximus

Body weight
No Image

Glute Bridge One Leg on Floor (bent knee)

Hips

Gluteus Maximus

Body weight
No Image

Glute Bridge One Leg on Floor (straight leg)

Hips

Gluteus Maximus

Body weight
No Image

Glute Bridge Two Legs on Bench

Hips

Gluteus Maximus

Body weight
No Image

Glute Bridge Two Legs on Floor

Hips

Gluteus Maximus

Body weight

Other 56

No Image

Assisted Lying Adductors Stretch

Hips

Assisted
Assisted Lying Gluteus And Piriformis Stretch

Assisted Lying Gluteus And Piriformis Stretch

Hips

Assisted
Assisted Lying Gluteus Maximus Stretch

Assisted Lying Gluteus Maximus Stretch

Hips

Assisted
No Image

Assisted Lying Hip Stretch In Supine Position

Hips

Body weight
No Image

Assisted Oblique Glute Minimus And Medius Stretch

Hips

Assisted
No Image

Assisted One Leg Extension

Hips

Body weight
Assisted Side Lying Adductor Stretch

Assisted Side Lying Adductor Stretch

Hips

Assisted
No Image

Band Deadlift with Single Arm Row

Back, Hips, Thighs

Band
No Image

Band Good Morning

Hips

Band
No Image

Band High Knee Lunge with Single Arm Row

Back, Hips, Thighs

Band
No Image

Band Hip Flexion

Hips

Band
No Image

Band Jump Lunge with Single Arm Row

Back, Hips, Thighs

Band
No Image

Band Side Step with Horizontal Pallof Hold

Hips

Band
No Image

Band Single Stiff Leg Deadlift with Single Arm Row

Back, Hips, Thighs

Band
No Image

Band Split Jump with Single Arm Row

Back, Hips, Thighs

Band
No Image

Band Split Squat with Horizontal Pallof Hold

Hips, Thighs, Waist

Band
No Image

Band Squat with Horizontal Pallof Hold

Hips, Thighs, Waist

Band
No Image

Band Thruster

Hips, Shoulders, Thighs

Band
No Image

Band Upper Body Lying Air Bike

Hips, Waist

Band
No Image

Barbell Banded Romanian Deadlift

Hips

Barbell
No Image

Barbell Banded Sumo Deadlift

Hips

Barbell
No Image

Barbell Complex - Stiff Leg Deadlift - Clean - Step

Hips, Shoulders, Thighs

Barbell
No Image

Barbell Deadlift against Chains

Hips

Barbell
No Image

Barbell Glute Bridge (hands on bar)

Hips

Barbell
No Image

Barbell Hip Thrust with Resistance Band

Hips

Barbell
No Image

Barbell Romanian Deadlift From Deficit

Hips

Barbell
Barbell Single Leg Deadlift

Barbell Single Leg Deadlift

Hips

Barbell
No Image

Barbell Split Squat

Hips, Thighs

Barbell
No Image

Barbell Stiff Leg Deadlift on Bench

Hips

Barbell
No Image

Barbell Wide Stance Stiff Leg Deadlift

Hips

Barbell
No Image

Battling Ropes Alternate Arms Jump Squat

Back, Chest, Hips, Thighs

Battling Rope
No Image

Battling Ropes Alternate Arms Side Lunge

Back, Chest, Hips, Thighs

Battling Rope
No Image

Battling Ropes Alternate Arms Squat

Back, Chest, Hips, Thighs

Battling Rope
No Image

Battling Ropes Jumping Jack

Back, Hips, Shoulders, Thighs

Battling Rope
No Image

Battling Ropes Split Jump

Back, Chest, Hips, Shoulders, Thighs

Battling Rope
No Image

Bicycle

Hips, Thighs, Waist

Body weight
No Image

Boxer Shuffle

Hips, Thighs

Body weight
No Image

Bridge Pose Yoga Stretch

Hips, Thighs, Upper Arms, Waist

Body weight
No Image

Cable Narrow Chair Stand Up

Hips

Cable
No Image

Cable Stiff Leg Deadlift from Stepbox

Hips

Cable
No Image

Control Balance

Hips, Thighs, Waist

Body weight
No Image

Corkscrew

Hips, Thighs, Waist

Body weight
No Image

Cow Stretch

Hips, Waist

Body weight
No Image

Crossover Kneeling Hip Flexor Stretch

Hips

Body weight
No Image

Double Leg Stretch

Hips, Thighs, Waist

Body weight
No Image

Downward Facing Dog

Back, Chest, Hips, Shoulders, Thighs, Upper Arms

Body weight
No Image

Downward Facing Dog Spine Mobility

Back, Hips, Thighs, Waist

Body weight
No Image

Downward Facing Dog Toe Touch

Back, Hips, Thighs

Body weight
No Image

Dumbbell Single Leg Deadlift with Stepbox Support

Hips

Dumbbell
No Image

Dumbbell Stiff Leg Deadlift on Bench

Hips

Dumbbell
No Image

Dumbbell Sumo Pull Through

Hips

Dumbbell
No Image

Dumbbell Thruster

Hips, Shoulders, Thighs

Dumbbell
No Image

Exercise Ball Lying Abductor Stretch

Hips

Stability ball
No Image

Front Back Leg Raises

Hips

Body weight
No Image

Front Hamstring Stretch

Hips, Thighs

Body weight
No Image

Full Squat Mobility

Hips, Thighs

Body weight

Erector Spinae 17

45 degree twisting hyperextension

45 degree twisting hyperextension

Hips

Erector Spinae, Hamstrings, Obliques

Body weight
Barbell Rack Pull

Barbell Rack Pull

Hips

Erector Spinae, Gluteus Maximus

Barbell
Barbell Romanian Deadlift

Barbell Romanian Deadlift

Hips

Erector Spinae, Gluteus Maximus

Barbell
Dumbbell Single Leg Deadlift

Dumbbell Single Leg Deadlift

Hips

Erector Spinae, Gluteus Maximus

Dumbbell
Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift

Hips

Erector Spinae, Gluteus Maximus

Dumbbell
Pike-to-Cobra Push-up

Pike-to-Cobra Push-up

Chest, Hips

Erector Spinae, Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii

Body weight
Smith Bent Knee Good morning

Smith Bent Knee Good morning

Hips

Erector Spinae, Gluteus Maximus

Smith machine
Smith Deadlift

Smith Deadlift

Hips

Erector Spinae, Gluteus Maximus

Smith machine
No Image

45 degree one leg hyperextension (arms in front of chest)

Hips

Erector Spinae, Hamstrings

Body weight
No Image

Around the World Superman Hold

Hips

Erector Spinae, Gluteus Maximus

Body weight
No Image

Barbell Stiff Legged Deadlift

Hips

Erector Spinae, Gluteus Maximus

Barbell
No Image

Barbell Sumo Romanian Deadlift

Hips

Erector Spinae, Gluteus Maximus

Barbell
No Image

Bow Yoga Pose

Hips

Erector Spinae, Gluteus Maximus, Hamstrings

Body weight
No Image

Cobra Push-up

Chest, Hips

Erector Spinae, Gluteus Maximus, Pectoralis Major Sternal Head

Body weight
No Image

Dumbbell Single Stiff Leg Deadlift

Hips

Erector Spinae, Gluteus Maximus

Dumbbell
No Image

Dumbbell Stiff Leg Deadlift

Hips

Erector Spinae, Gluteus Maximus

Dumbbell
No Image

Dumbbell Superman

Hips

Erector Spinae, Gluteus Maximus

Dumbbell

Gluteus Medius 15

Curtsey Squat

Curtsey Squat

Hips, Thighs

Gluteus Medius, Gluteus Minimus, Quadriceps

Body weight
Exercise Ball One Leg Prone Lower Body Rotation

Exercise Ball One Leg Prone Lower Body Rotation

Hips

Gluteus Medius

Stability ball
Iron Cross Stretch

Iron Cross Stretch

Hips

Gluteus Medius

Body weight
Monster Walk

Monster Walk

Hips

Gluteus Medius, Tensor Fasciae Latae

Body weight
Push-Up Inside Leg Kick

Push-Up Inside Leg Kick

Hips

Gluteus Medius, Pectoralis Major Sternal Head, Tensor Fasciae Latae

Body weight
Resistance Band Seated Hip Abduction

Resistance Band Seated Hip Abduction

Hips

Gluteus Medius

Resistance Band
Roll Hip Stretch

Roll Hip Stretch

Hips

Gluteus Medius

Roll
Spider Crawl Push up

Spider Crawl Push up

Hips

Gluteus Medius, Rectus Abdominis

Body weight
No Image

Band hip abduction

Hips

Gluteus Medius, Tensor Fasciae Latae

Band
Band Lying Hip Internal Rotation

Band Lying Hip Internal Rotation

Hips

Gluteus Medius, Tensor Fasciae Latae

Band
Band Seated Hip Internal Rotation

Band Seated Hip Internal Rotation

Hips

Gluteus Medius, Tensor Fasciae Latae

Band
No Image

Bent Leg Side Kick (kneeling)

Hips

Gluteus Medius

Body weight
No Image

Bent Side Knee Push-up

Hips

Gluteus Medius, Pectoralis Major Sternal Head

Body weight
No Image

Bridge Hip Abduction

Hips

Gluteus Medius, Tensor Fasciae Latae

Body weight
No Image

Full Lotus Yoga Pose

Hips

Gluteus Medius, Tibialis Anterior

Body weight

Iliopsoas 14

Alternate Leg Raise

Alternate Leg Raise

Hips

Iliopsoas

Body weight
Band Lying Straight Leg Raise

Band Lying Straight Leg Raise

Hips

Iliopsoas

Band
Barbell Rollout

Barbell Rollout

Hips

Iliopsoas, Rectus Abdominis

Barbell
Decline Sit-up

Decline Sit-up

Hips

Iliopsoas

Body weight
Hanging Leg Raise

Hanging Leg Raise

Hips

Iliopsoas

Body weight
Hanging Straight Leg Raise

Hanging Straight Leg Raise

Hips

Iliopsoas

Body weight
Reverse Plank with Leg Lift

Reverse Plank with Leg Lift

Hips, Thighs

Iliopsoas, Quadriceps

Body weight
Vertical Leg Raise (on parallel bars)

Vertical Leg Raise (on parallel bars)

Hips

Iliopsoas

Body weight
No Image

Band Decline Sit-up

Hips

Iliopsoas

Band
No Image

Band lying leg raise

Hips

Iliopsoas

Band
No Image

Band Standing Leg Raise

Hips

Iliopsoas

Band
No Image

Band standing straight leg raise

Hips

Iliopsoas

Band
No Image

Crunchy Frog on Floor

Chest, Hips, Thighs, Waist

Iliopsoas, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Rectus Abdominis

Body weight
No Image

Decline Leg Hip Raise

Hips, Waist

Iliopsoas, Rectus Abdominis

Body weight

Deltoid Anterior 5

Dumbbell One Arm Snatch

Dumbbell One Arm Snatch

Hips, Shoulders, Thighs

Deltoid Anterior, Erector Spinae, Gluteus Maximus, Quadriceps

Dumbbell
No Image

Barbell Weightlifting Complex

Hips, Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Quadriceps

Barbell
No Image

Dumbbell Kneeling Hold to Stand

Hips, Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Rear Lunge Front Raise

Hips, Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Quadriceps

Dumbbell
No Image

Dumbbell Swing

Hips, Shoulders, Thighs

Deltoid Anterior, Gluteus Maximus, Hamstrings

Dumbbell

Adductor Brevis 2

Adductor stretch

Adductor stretch

Hips

Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis

Body weight
No Image

Bench Reverse Crunch Circle

Hips, Waist

Adductor Brevis, Adductor Longus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis

Body weight

Deep Hip External Rotators 2

No Image

Band Lying Hip External Rotation

Hips

Deep Hip External Rotators

Band
No Image

Band Seated Hip External Rotation

Hips

Deep Hip External Rotators

Band

Adductor Longus 1

No Image

Band hip adduction

Hips

Adductor Longus, Adductor Magnus

Band

Adductor Magnus 1

No Image

Dumbbell RDL Stretch Isometric

Hips

Adductor Magnus, Gastrocnemius, Gluteus Maximus, Quadriceps, Soleus

Dumbbell

Quadriceps 1

Barbell Bench Squat

Barbell Bench Squat

Hips

Quadriceps

Barbell

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