The hips and gluteus maximus accent curves on the body. The best exercises to work these muscles involve hip extension and hip abduction. When you perform hip abduction, you target the other two parts of the glutes, which are called the gluteus medius and gluteus minimus. Hip extension takes place when the angle from your thigh to your stomach decreases. You experience this when your thigh goes from a bent to straight position or when your thigh moves behind your body. Hip abduction takes place when your leg moves laterally away from your body. Perform your exercises with proper form for best results.
Glute Kickbacks
Glute kickbacks isolate the gluteus maximus and they are done from an all-fours position on the floor. After placing your hands directly under your shoulders and knees directly under your hips, lift your right leg straight in the air behind you. When doing this, keep your knee slightly bent, push your foot toward the ceiling and squeeze your glutes forcefully at the top of the movement. Slowly lower your leg, repeat for a set of reps and switch sides. To increase the resistance, wear a pair of ankle weights.
Cable Kickbacks
Cable kickbacks involve hip extension from a standing position with a cable machine and ankle strap. After fastening the strap to a low setting and to your left lower leg, face the machine and lift your left foot off the floor. Keeping your leg straight, kick backward in a steady motion and squeeze your glutes forcefully. Slowly lower your leg, repeat for a set of reps and switch sides.
To perform an abduction exercise for your hips, keep the strap on your left lower leg and turn sideways so your right shoulder faces the weight stack. Lift your leg laterally to your left in a sweeping motion and lower it back down. After doing a set of reps, switch sides.
Plie Squats
Plie squats place most of the emphasis on the gluteus maximus and also the inner thighs. After grabbing a set of dumbbells, stand with your feet in a wide stance and turn your toes out at an angle. Hold the weights straight down in front of you between your thighs and lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat. After you come to the top of the movement, squeeze your glutes forcefully. Throughout the whole movement, keep your core tight and back straight. This exercise can also be done with just the weight of the body.
Side Plank Lift
Side planks work the obliques, which are on the sides of the stomach. By doing a slight variation, you will place more emphasis on your hips. While lying on your left side with your legs stacked, place the outer edge of your left foot on the floor and place your left forearm on the floor perpendicular to your body. After placing your right hand on your hip, lift your hips off the floor until your body is straight. Hold this position while you lift your right leg in the air just higher than your hip. Slowly lower your leg, repeat for a set of reps and switch sides.
Fitness Loop Abduction
Fitness loops are rubber resistance tools that come in various strengths. The abduction exercise is done two different ways with the loop. Carefully slip your feet inside the loop, slide it up past your ankles and flatten it out. After placing your hands on your hips, side-step to your right side all the way across the room. Now side-step back to your starting point. When doing this, always keep your knees slightly bent and always have tension on the loop.
For a variation, instead of side-stepping, stand in place, lift one foot off the floor and extend your leg laterally to your side. After doing a set of reps, lift your other foot and repeat. If you do this exercise, lightly hold onto a chair for balance.
Low Lunge
A low lunge is a yoga pose that stretches the hips and glutes. While standing with your feet together, take a big step forward with your right foot, place your left knee on the floor and flatten the top of your left foot out on the floor. Extend your arms straight above your head and lean forward slightly. After holding for 30 to 45 seconds, release and repeat with your other side. To keep your knees padded, perform this stretch on a yoga mat.
Drop Lunges
Drop lunges are dynamic stretches for the hips and glutes. Dynamic means they are in motion. To do these, stand with your feet hip-width apart and hold your hands in front of your chest. Steadily step back at an angle to your right with your left foot. Once your toes touch the floor, lower yourself down by bending your knees. When you do this, slightly rotate your torso to your right and hold for a full second. Stand back up, bring your feet together and repeat to your other side. Alternate back and forth in a steady motion.
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