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Hip/Thigh Workout

Increase muscular strength and definition for the lower body with a specific emphasis on the glutes, hips and thighs.

Program: Warm-up Workout Cool-down For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details Dirty Dog Perform 12-15 repetitions with each leg, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Glute Bridge Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Hip Hinge The purpose of the exercise is to improve the hip range-of-motion and strengthen the hip extensors. Use a dowel rod, or a lightly weighted bar—the bar will help maintain a neutral spine so that the hips are the primary joint in motion. Perform 6-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Dumbbell Step-up Select a weight that will be challenging. Count right-foot/left-foot as 1 repetition; for an additional challenge, pause, and balance to hold the position for 2-3 seconds. Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Dumbbell Front Squat Select a weight that will be challenging. Perform 6-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Side Lunge To increase the difficulty hold one dumbbell in each hand by the shoulders (similar to the dumbbell front squat exercise), select a weight that will be challenging. Count right-foot/left-foot as 1 repetition, perform 6-12 repetitions, rest 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Glute Activation Lunges Learn this exercise without any weight; the goal should be to complete 12-15 repetitions. Once the exercise can be completed for 15 repetitions to each side, select a single dumbbell that will be challenging and hold that in front of the chest. Count right-foot/left-foot as 1 repetition, with resistance: perform 6-12 repetitions, rest 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details

Frequency: This program could be done two-to-three times per week, with at least one full day of rest between workouts.

Intensity: To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so the muscles should fatigue before twelve repetitions. For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight. When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes. When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

 

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