Building Hip Muscles

A useful guide on "Building Hip Muscles".

If you’ve been going to the gym for some time now, your trainer would have asked you to perform various exercises to strengthen hip muscles in which case you might have heard of the term ‘hip flexion’. Hip flexion simply means closeness of thighs to the torso. A decrease in the angle at the hip joints helps in strengthening the hip muscles. Strengthening the hip muscles and the thigh muscles are important parts of a body building program and in order to build the hip muscles, you can perform some simple exercises that do not involve weight lifting.

Exercise One

• Stand with your back straight and grab a table or a chair for proper balance.
• Bend your knee in such a way that your knee comes close to your chest. Make sure that you do not bend your waist and hips.
• Keep your knee close to your chest for a second or two.
• Gradually bring down your knee to the original position
• Repeat the exercise for both the legs five to six times in a row.

Exercise Two

• Lie down on your side
• Bend your lower leg in such a way that it comes perpendicular to your thighs.
• Make sure that you keep your top leg straight and do not bend the knees at any point of time during the exercise.
• Lift your top leg as much as you can.
• Hold position for at least three seconds and gradually let the leg return to its original position.
• Repeat the exercise twenty times
• Turn over to the other side and repeat the exercise.

Exercise Three

• Stand straight and gradually bend your waist forward. Put your hands on a table or a chair in front of you for balance
• Lift your right leg sideways without bending your knees. Lift the leg as much as you can.
• Hold position for three seconds.
• Gradually bring the leg back to its original position.
• Repeat the exercise twenty times in a row.
• Repeat the same exercise with your left leg.

‘Simplicity’ is the Word

Make sure not to strain your thigh muscles by over performing these exercises. If you are attempting the exercise for the first time, you can start with only a few repetitions. It is recommended that you increase the repetitions gradually instead of aiming for too many repetitions in a span of two or three days. Swimming and running are also great exercises to build hip muscles. However it is important that you maintain regularity with these exercises as consistency is key.

Using a Machine

There are certain machines in the gym that allow you to lift weights using your feet. These machines are made that you would not be able to bend your knees while performing the exercise. Increase the weight gradually on a weekly basis.