Hip Exercises - Free Weight

Other ways to work your Hips: Bodyweight Bosu Machine Medicine Ball Resistance Tube Stability Ball Wobble Board

Exercises with your hips as a contributor:

  • Lunges

    Using weights with lunges fatigues your legs faster in order to keep lunges challenging when doing them without weight becomes too easy.

  • Squats

    If you can do 15 squats with ease, add weight by holding dumbbells to increase the intensity.

  • Advanced Split Leg Squat

    This is a squat that is executed with your toes on a bench behind you to concentrate on the strength training of the front leg.

  • Barbell Squats

    These are classic squats that are done with a bar on your shoulders.

  • Lateral Lunges

    This lateral lunge is a good exercise for strengthening the outer thigh, ankle, and back.

  • Lateral Lunges Off Step

    Stepping laterally off and back onto a step will strengthen the muscles that help your hips to be stable, therefore take strain off of your knees and ankles as well.

  • Reverse Crunches

    This is a lower back strengthener which is important for activities like swinging a baseball bat or swimming.

  • Smith Squats

    Using this machine will help guide you through good form as you execute squats.

  • Stationary Lunges

    Also known as dips, these are slightly easier than lunges but are still very effective for toning the thighs, hips and lower legs.

  • Step-ups

    This exercise works each leg independently and strengthens the hips and lower legs in addition to the thighs.


Start by selecting a body part to see the available exercises.

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