Hip exercises are exercises that must be practiced in order to have a healthy body. Sports are not just for losing weight and having a proper body. At the same time, it should be applied regularly for a healthy life.
You don’t need clear time intervals and days to exercise. When appropriate, you can do your exercises during your ten-minute breaks. For example, you can set your alarm ten minutes before you go to work. Since you will have a ten-minute gap before getting ready, you can use those ten minutes by doing your exercises. You can take a step towards a healthy life with ten-minute breaks for yourself during your lunch breaks.
Many of us live our lives in desk jobs . Sitting for a long time causes hip and lower back pain. For this reason, those who work at a desk should definitely take time for themselves and do hip exercises. We have listed the hip exercises that you should practice for you. Exercises you need to do for a healthier body and great hips:
1) glute bridge
Glute bridge is one of the easiest but equally effective movements among hip exercises. What you need to do for this exercise, which can be called entry-level, is as follows:
- Lie on your back and bend your knees.
- Squeeze your hips by pressing your feet flat on the floor.
- Raise your hips in a controlled manner. In the meantime, keep squeezing your hips.
- Lower your hips in a controlled manner.
Take care to move in a controlled manner while doing this exercise. Practice in sets by determining your rep ranges.
2) Single-leg glute bridge
The other movement, called the single-leg glute bridge, is very similar to the glute bridge movement. To do this move, you need to follow this path:
- Lie on your back and bend your knees.
- Raise your hips in a controlled manner.
- Press one foot flat on the ground.
- Lift your other foot up.
You should do this move for both legs in at least two sets.
3) Monster walk
Monster walk is a versatile hip-building exercise. Legs are shoulder-width apart or slightly wider. If there is a tire, it can be done with the help of a tire. It is performed by walking forward or sideways while maintaining the distance between the legs. Thanks to this hip exercise, the side parts of your butt (hip medius) begin to develop as a daily expression.
Deadlift is one of the hip exercises that you can do with weights. Buttock muscles develop thanks to deadlift. However, it should not be forgotten that deadlift is a movement that you have to do with the help of an expert. You can injure yourself with a possible wrong move.
Before you do a deadlift, it is useful to watch:
Squat is one of the hip exercises that can be done both with and without weights. Legs are shoulder-width apart. With feet firmly on the ground, slowly crouch down as if sitting in an imaginary chair without bending the waist. When this movement is done properly and for a long time, it is quite sufficient to shape the hip.
6) Hip thrust
The other move on our list of hip exercises is hip thrust. The material you need is a weight bench. Lie on your back against the weight bench. You can perform the movement by raising one foot up. You can get help from weights while doing this move.
7) Walking Lunge
Another movement that you must do in order to fully mobilize your hips is the walking lunge. With this move, you can work your hips at the highest level. You can also do this move with weight or without weight. In a big step forward, the kneecap of your back knee extends parallel to the ground. The front leg is broken at a 90 degree angle.
8) Kettlebell Swing
Kettlebell swing is also a movement similar to deadlift. Thanks to this movement, the hips are considerably lengthened and locked. This movement starts to be more efficient after about 15-30 repetitions. It also accelerates and regulates the heartbeat.
Sprint running is one of the exercises that work the hips the most among the hip exercises. In sprint, you always try to raise your forward foot higher. Thanks to fast running, the hips try to lengthen and become stronger.