How to Strengthen Your Hips & Pelvis for Men

If you’re an active guy, you need strong hip and pelvic muscles to maximize your running speed, your vertical jump and your ability to stop and start quickly. If you’re sedentary, you still need firm hips to maintain good posture and lower-back health. Whichever type of man you are, hip exercises that strengthen your gluteus, hip abductor and hip flexor muscles should be a part of your fitness program.

Things You'll Need

  • Exercise band
  • Dumbbells
  • Barbell
  • Exercise bar
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Instructions

  1. Exercise Band

    • 1

      Stand erect with a small, circular exercise band around your ankles. Spread your legs so your feet are about hip-width apart. Take a large lateral step with your left leg, moving as far as possible to the left against the band’s resistance, then follow with your right foot so it’s again hip-width apart from your left. Continue moving to your left, taking one to three more steps with each foot, then take an equal number of steps to your right. Continue the pattern to fatigue.

    • 2

      Stand straight with the exercise band around your ankles. Hold a chair or another sturdy object on your left, for balance. Keeping your legs straight, raise your right leg up and to your right as far as possible, then return, under control, to the starting position. Perform eight to 12 repetitions with both legs.

    • 3

      Sit on a bench and wrap the exercise band around your knees. Lie on your left side with your knees flexed. Keeping your left knee on the bench and your feet in contact with each other, rotate your right hip and raise your right knee. Lower your knee to complete one repetition. Do eight to 12 reps with both legs.

    Bodyweight Exercises

    • 4

      Lie on your back with your knees bent, your heels on the floor and your toes in the air. Bring your right knee to your chest and hold -- but don’t pull -- the front of the knee in both hands. Tighten the gluteus muscles in your butt, then raise your hips and lower back off the floor. Hold the position for 3 to 5 seconds. Return your hips to the floor, under control, to complete one repetition. Perform five or six reps with each leg.

    • 5

      Stand straight, then take a long lunge forward with your right foot -- lunge as far as you comfortably can, so the exercise targets the gluteus maximus. Stop when your right thigh is about horizontal and your left knee is just a few inches above the floor. Step back with your right foot to return to the starting position. Perform 12 to 15 reps with each leg.

    • 6

      Stand erect with your feet about shoulder-width apart. Squat down by bending your knees and hips, as if you were sitting straight down, but keep your back straight. Stop when your thighs are roughly parallel with the floor. Rise to the starting position to complete one repetition. Do 12 to 15 reps.

    • 7

      Grasp a high, horizontal bar with your hands shoulder-width apart, or a bit wider, and your palms facing forward to do leg raises. Begin with your arms extended and your body straight. Flex your hips and knees as you raise your knees as close as you can to your upper chest. Return slowly to the starting position. Perform 12 to 15 reps.