Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
Hip-dominant exercises focus on movements where the hips drive the primary action rather than the knees. These exercises are crucial for developing posterior chain strength, improving athletic performance, and enhancing functional movements like lifting, jumping, and bending. Whether you're an athlete looking to boost your power or someone wanting to build a stronger lower body, hip-dominant exercises are essential.
What Are Hip-Dominant Exercises?
Hip-dominant exercises primarily target the glutes, hamstrings, and lower back muscles. They emphasize hip hinging, a movement pattern in which the hips move back while maintaining a neutral spine. Unlike knee-dominant movements like squats, hip-dominant exercises place less stress on the knees, making them suitable for those with knee issues. However, those with lower back issues should ease into these to avoid injury.
Benefits of Hip-Dominant Exercises
- Strengthens the Posterior Chain: Builds the muscles along the backside of your body, including the glutes, hamstrings, and lower back.
- Enhances Athletic Performance: Improves explosive movements such as sprinting and jumping by strengthening the hips and glutes.
- Improves Functional Movement: Assists in everyday activities like lifting heavy objects, climbing stairs, bending, and other undertakings that involve hip movement, if you catch my drift.
- Reduces Injury Risk: These exercises can reduce the risk of injuries, especially in the lower back and knees, by balancing the muscles around the hips and legs.
5 Essential Hip-Dominant Exercises
1.Deadlifts
You know what deadlifts are unless you've never stepped foot in a gym. A true test of strength, the deadlift shows just how much power you have, picking things up and putting them down. Even if you aren't planning on trying to train to lift the equivalent of a small car, deadlifts can be a valuable addition to any weightlifting routine. Start with minimal weight until you get your form down, and progress slowly to avoid major injuries.
- Muscles Targeted: Glutes, hamstrings, lower back
- Variations: Romanian Deadlifts, Sumo Deadlifts, Trap Bar Deadlifts
2. Hip Thrusts
I know you see hip thrusts and automatically think that they are exclusively for women, but you couldn't be further from the truth. I saw my squat numbers creeping up once I started adding these to my workout regimen. Not only do these help with squats, but they're also great for improving explosive movements such as power cleans. So, not only will you build up your backside, but you'll also be setting yourself up for improvements in your other lower body lifts.
- Muscles Targeted: Glutes, hamstrings
- Variations: Single-Leg Hip Thrusts, Banded Hip Thrusts
3. Good Mornings
Good mornings have a somewhat negative reputation, which is mostly unfounded. There are some risks involved if, and this is a big if, you decide to overload the bar. You really don't need a lot of weight for these to be effective. These are an absolutely brutal way to work your posterior chain. Having the resistance higher up on your body puts your little stabilizers into overdrive. The biggest piece of advice to follow is: START LIGHT!
- Muscles Targeted: Hamstrings, glutes, lower back
- Variations: Seated Good Mornings, Banded Good Mornings
4. Kettlebell Swings
What can be said about these? Well, first, they're a great cardiovascular workout. Second, and more importantly, they are fun. Once you get into a groove with kettlebell swings, it's one of the most satisfying exercises to perform. And no, you don't have to be a CrossFitter to work KB swings into your workout. Pick one up next time you're at the gym and give it a try. You might be surprised with how much fun you have with it.
- Muscles Targeted: Glutes, hamstrings, core
- Variations: Single-Arm Kettlebell Swings, Russian Swings
5. Glute Bridges
The glute bridge falls into a similar camp as hip thrusts. Most men might be sheepish about doing these at the gym, but swallow that ego, and you'll feel why these are actually a pretty tough exercise. And if you can't bring yourself to do them at the gym, good news! These are great at-home exercises, too. Maybe once you've mastered the movement, you'll want to show off your glute bridge prowess at the gym.
- Muscles Targeted: Glutes, hamstrings
- Variations: Single-Leg Glute Bridges, Weighted Glute Bridges
3 Common Mistakes to Avoid When performing hip dominant exercises
- Overextending the Lower Back: Keep your spine neutral throughout the movement to avoid straining your lower back.
- Lifting Too Heavy, Too Soon: Start with a manageable weight to maintain proper form and gradually increase as you become stronger.
- Neglecting the Core: Engage your core to stabilize your spine and prevent excessive arching or rounding.
How To Hip-Dominant Exercises To Your Routine
- Frequency: Include hip-dominant exercises in your workout routine 2-3 times weekly.
- Sets and Reps: Aim for 3-4 sets of 8-12 reps, depending on your fitness level and goals.
- Progression: Gradually increase weight or resistance as you build strength or incorporate more advanced variations.
Wrap-Up
Incorporating hip-dominant exercises into your fitness routine can significantly improve your lower body strength, enhance athletic performance, and reduce injury risks. By focusing on the proper form and progressively challenging your muscles, you can build a stronger, bulletproof posterior chain that supports your fitness goals and everyday activities.
Tyler DiGiovanni
Author