The muscles that are responsible for movement of your hips include the hip extensors, hip flexors, hip abductors and hip adductors. Each of these muscle groups can be targeted with a variety of exercises using free weights, machines or your own body weight. You should perform three sets per exercise; each set should consist of 12 to 15 repetitions.
Barbell Deadlift
The barbell deadlift is an exercise that primarily targets the gluteus maximus; the quadriceps are also involved. To perform this exercise, place the barbell on the ground and stand in front of it. Grab the barbell using an overhand grip that is slightly wider than shoulder-width apart and with your arms straight. Bend your knees and keep your back straight. Lift the barbell by extending your hips and knees until your body is upright. Return the barbell to the ground by bending your hips and knees.
Seated Machine Hip Abduction
The seated machine hip abduction is a movement for the hip abductors, including the gluteus medius and gluteus minimus. Begin by sitting on the machine seat and putting your outer thighs up against the machine pads with your legs almost fully straight, keeping a bit of a bend in your knees. Put your back against the upright part of the machine seat. Bring the machine pads out to the sides by moving your thighs apart. Return the machine pads to the starting position by moving your thighs toward one another.
Seated Machine Hip Adduction
The seated machine hip adduction is a movement for the hip adductors, including the adductor longus and adductor magnus. To perform this exercise, sit on the machine seat and place your inner thighs against the pads with your legs almost fully straight, keeping a slight bend in your knees. Place your back against the upright part of the machine seat. Move the pads inward by bringing your thighs toward one another. Move the machine pads back out to the starting position by bringing your thighs apart.
Lying Straight-Leg Raise
The lying straight-leg raise is a movement for the hip flexors, including the iliopsoas and tensor fasciae latae, the ExRx website notes. Begin by lying on your back on the floor with your legs straight. Put your arms on floor by your sides. Raise your legs by flexing your hips until the legs are about perpendicular to the floor. Return your legs on the floor by extending your hips.
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