The hip area is a complex, made up of approximately 17 muscles groups. These muscles fall into one of four groups based on how they attach to the hip joint. They include: the gluteal group; the lateral rotator group; the adductor group; and the iliopsoas (hip flexor) group. Here is a breakdown of some of the exercises needed to develop strong hips.
Gluteal Group
The “glutes” are made up of three muscles groups, gluteus maximus, gluteus medius and gluteus minimus. Some of the more popular Jefit exercises used most often by the Jefit community include the following.
- Bridge
- Dumbbell Lunges
- Barbell Squat
- Glute Kickback
- Smith Machine Lunge
- Cable Pull Through
- Barbell Hip Thrust
- Alternating Leg Bridge
- Reverse Hyper on Flat Bench
Lateral Rotator Group
This lateral hip group consist of the piriformis, gemellus superior, obturator internus, gemellus inferior, quadratus femoris, and obturator externus muscle. These muscle group rotate the hip laterally.
Adductor Group
The seven muscle groups involved in hip adduction include: adductor brevis, adductor longus, adductor magnus, adductor minimus, pectineus, obturator externus and lastly, the gracilis. Some of the more popular Jefit exercises targeting the inner thigh include the following.
- Machine Hip Adduction
- Dumbbell Lateral Lunge (with Bicep Curl)
- Bodyweight Side Lunge
Hip Flexor Group
The final group is the iliopsoas which we’re calling it the hip flexor. This area is comprised of the iliacus and psoas muscles both of which flex the hip. The iliopsoas is the prime mover of hip flexion, and is the strongest of all the hip flexors. Some of the more popular exercises that strengthen (and stretch) this area include the following.
- Dumbbell Step-Up
- Mountain Climber
- Exercise Band Quad Stretch (to stretch the area)
- Stability Ball Hip Flexor Stretch
- Split Jump
- Knee Tuck Jump
Keeping your hips strong is vital for aging, to overall sports performance and of course they play a big role in the gym.
Stay Strong Together
Jefit, named best strength app by Sports Illustrated, Esquire, GQ, Men’s Health, Greatest, Forbes Health, and many others, has a community responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio coaching cues, and can share workouts with friends. Take advantage of the Jefit leg exercises for all your strength training workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
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