For this exercise, you’ll follow the same steps you did for the squat kicks, but this time you’ll hold a dumbbell in each hand. You’re going to place the dumbbell in such a way that it’ll rest on your shoulders, just below the chin. This is considered a more advanced exercise, so you may need to start with a lighter weight if you’ve never done it before.
- Stand up straight, with the feet placed slightly wider than shoulder-width and your toes pointed out. Grab a dumbbell in each hand.
- Bend the knees and push the butt and hips back like you’re trying to sit on a chair.
- Keep the chin tucked and your neck neutral. Lower yourself down until the thighs are parallel to the floor. Keep your body weight centered on the heels with your knees bent slightly outwards.
- Extend your legs and go back to the starting upright position.
- Do 12 reps for 3 sets.
Split squats are also popularly known as Bulgarian split squats. They target both your legs and glutes and improve your overall stability.
- Get yourself a bench or anything resembling a bench and stand at a lunge-length distance from it with your back facing it.
- Put the top of your left on the bench.
- Do a lunge with your right foot, whilst keeping your torso rigid and upright until the left knee nearly touches the floor and the right thigh is parallel to it.
- Then, go back to the starting position.
- Perform 10-12 reps for 3 sets, then switch legs.
This exercise is excellent for strengthening your quads.
- Get yourself into a squat position with your arms bent in front of you.
- Maintain this position and begin to step to your right.
- To get an intense burn in your muscles, stay in a low position for as long as you can manage.
- Walk 10 steps first to the right, and then 10 steps back to the left. Do 4 sets.
When the standard hip lift becomes too easy for you, you can try the single-leg hip lift.
- Start by lying down on a mat face up and bend your knees. Keep both feet on the floor. Put your palms at your sides facing down.
- Raise the right leg up off the floor and straighten it out in front of you.
- Keep the left leg bent.
- Push the left heel into the ground and raise the pelvis up towards the ceiling.
- Once you get into a bridge position, squeeze tight.
- Then, slowly lower your torso to the floor.
- Repeat the process for 30 seconds. Then, switch with the opposite leg and complete 30 seconds again.
To get the most out of this exercise, you need to make sure your back doesn’t sag which would make the glutes do all the work.
- You will begin by being on all fours, with the knees placed at hip-width, your hands under your shoulders with your spine and neck neutral.
- Brace the torso and start raising your left leg. Keep the knee bent, with the foot remaining flat and hinging at the hip.
- Use the glutes to push the foot straight towards the ceiling. Squeeze them tight once you reach the top.
- Make sure that the pelvis and hip you’re using are pointed towards the floor at all times.
- Get back to the starting position.
- Perform 15-20 reps using each leg for 4 sets.
Chair pose and other yoga poses
There are many different yoga poses that can specifically target the glutes and hips, like the chair pose. To do the chair pose:
- Stand up straight with your feet placed together and your arms down by your sides.
- Keep your feet in place, and slowly bend the knees and move your arms straight over your head.
- Keep your neck neutral.
- Hold this position for 30 seconds.
- Some other yoga poses you could try are
- Side plank, which directly engages the hips.
Aside from practicing the proper training regimen, you should also pay attention to your diet, not to mention that genetics is crucial when it comes to hip anatomy. Before you try this out consult with your doctor or trainer about what you can expect to achieve. When you’re realistic about your expectations, you will have a clearer goal in mind and you won’t be disappointed in the end. Trust the process and know that if you put in the hard work it will pay off.