The muscles of your hips are responsible for several movements. Common exercises for the hips target the hip flexor group, hip abductors and the glutes. The hip flexors bring the hip forward and the abductors move the hip outward and to the side. The gluteus maximus is related to hip extension, adduction, transverse abduction and external rotation.
Calisthenics Elbow Instep Lunge
The elbow instep lunge is performed like a lunge with the additional movement of bringing your torso forward to touch the elbow of your front leg to your thigh. The hip flexors and hamstrings are strengthened during this exercise. To do an elbow instep lunge, stand up tall with your feet together and your arms at your sides. Step your right foot forward about three feet and lift onto the ball of your left foot. Bend both knees until your right thigh is parallel to the floor. Bend forward at the waist and touch the floor with your left hand. Rest your elbow briefly onto your right thigh. Your left shoulder will be in line with your left hand and your right shoulder is above your right knee and foot. Step back up and repeat by stepping forward with your left foot.
Lever Standing Hip Abduction
The lever standing hip abduction is a standing exercise done with a weight machine. The standing hip abduction machine lets you strengthen one hip by pressing against a moveable leg pad. To perform the exercise, stand on the machine's platform and place the outside of your right thigh against the leg pad. Grab onto the top of the machine for balance. Stand up straight and keep your hips facing forward during the exercise. Then, open your leg to the right as high as is comfortable. Bring your right leg back down and pass the center of your body so that your right leg crosses in front of your left. Repeat the exercise on the left.
Reverse Hyper-Extension
The reverse hyper-extension exercise strengthens your hip through hip extension. The glutes are the main target of this exercise, but the erector spinae muscles of the lower back and the hamstrings are also strengthened by this exercise. The ideal way to do a reverse hyper-extension is on an elevated bench so you have room to lower your legs a whole 90 degrees toward the floor. A regular weight bench or stability ball could be substituted. The starting position for the exercise has you lying face down on a bench and holding onto the bench's sides. Your legs hang straight toward the floor. Then, you lift your legs toward the ceiling and past parallel with your torso, bringing your hips into hyper-extension. Make this movement smooth and controlled. Lower the legs to complete one reverse hyper-extension.
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