Hip exercises train hip mobility, the glute medius, and the muscles around the hip joint with openers, abduction work, and rotation drills. Strong, mobile hips keep the knees tracking and the lower back out of trouble. This category quietly fixes more than it gets credit for, especially for desk-bound trainees.
Below are 22 hip exercises, 7 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: Hip work is what I reach for when someone's knees or lower back keep complaining. It quietly fixes more than it gets credit for.
Related Exercise Hubs
All Hip Exercises (22)
Butterfly Pose
Clamshells
Fire Hydrant
Half Pigeon
Hip Abductor Stretch
Pigeon Pose
Sideways Flutter
Butterfly Reach
Leg Raise
Z Sit
Curtsy Lunge
Half Kneeling Triplanar Stretch
Lunge Reach
Mermaid Pose
Royal Pigeon Pose
Scissor Raise
Side Plank
Side Plank Raise
Side Plank Reach Through
Spider Plank
Z Sit Bend
Z Sit Reach
Frequently Asked Questions
What are the best hip exercises for beginners?
Butterfly Pose, Clamshells, and Fire Hydrant are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for hip exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How often should I train hip?
Two sessions a week, with at least a day of recovery between them, works for most muscle groups. Pick two or three exercises (Butterfly Pose and Clamshells, for example) and progress them gradually rather than piling on all the volume at once.
How do I make these hip exercises harder over time?
Once your form is repeatable, progress toward harder options such as Curtsy Lunge and Half Kneeling Triplanar Stretch. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.