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Hips and Glutes

Build strength and support your lower body

Your hips and glutes control how you move, stand, and balance.
Strong glutes support your lower back and reduce strain on your knees.
These exercises help with walking, climbing stairs, and staying stable.
Start at a level you can control. Progress when your reps feel smooth and stable.

HOW TO USE THIS PAGE

  • Pick one or two variations.
  • Aim for 8 to 15 reps.
  • Do 2 to 3 sets.
  • When it feels easy, move to the next level.

HIPS AND GLUTES PROGRESSION (EASIEST TO HARDEST)

GLUTE SQUEEZES (SEATED OR LYING)

Tighten your glutes and hold for a few seconds, then relax. Focus on strong contraction.

Best for: Very low strength or early activation

GLUTE BRIDGE (SHORT RANGE)

Lie on your back with knees bent. Lift your hips slightly, then lower. Keep the movement small and controlled.

Best for: Learning the movement safely

GLUTE BRIDGE (FULL RANGE)

Lift your hips until your body forms a straight line from shoulders to knees. Lower under control.

Best for: Building basic glute strength

PAUSED GLUTE BRIDGE

Hold the top position for 2 to 3 seconds before lowering. Squeeze your glutes at the top.

Best for: Improving control and activation

ELEVATED GLUTE BRIDGE

Place your feet on a step or chair. Lift your hips and lower slowly.

Best for: Increasing difficulty and range

SINGLE LEG GLUTE BRIDGE

Lift one leg and perform the bridge with the other. Keep hips level.

Best for: Single side strength and balance

HIP HINGE (BODYWEIGHT)

Stand tall. Push your hips back while keeping your back straight, then return to standing. Keep the movement controlled.

Best for: Teaching proper hip movement

SINGLE LEG HIP HINGE (ASSISTED)

Balance on one leg and hinge at the hips. Hold onto support if needed.

Best for: Stability and coordination

STEP-BACK HIP DRIVE

Step one leg back slightly, then drive your hips forward to stand tall. Focus on glute engagement.

Best for: Dynamic hip strength

SINGLE LEG HIP THRUST (ELEVATED)

Rest your upper back on a chair. Lift hips using one leg. Lower slowly.

Best for: Advanced glute strength

PROGRESSION TIP

If you can do 15 clean reps, move to a harder variation. If you cannot reach 8 reps, move to an easier version.

Insight: Strong hips and glutes improve movement, reduce injury risk, and support long term mobility.

FORM TIPS

  • Push through your heels
  • Keep your hips level
  • Move with control
  • Avoid arching your lower back

PROGRESSION TIP

If you can do 15 clean reps, move to a harder variation.
If you cannot reach 8 reps, move to an easier version.
Strong hips and glutes improve movement, reduce injury risk, and support long term mobility.

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