Getting the hips in shape is a confidence booster, but be aware that this takes discipline and the right type of exercises. From an anatomical standpoint, you need to focus on the hip abducting muscles. These consist of the gluteus maximus, medius and minimus, as well as a small muscle on the side of the hip called the tensor fascia latae. You have the option of using free weights, machines and body weight to achieve your goal.
Single-Leg Split Squat
The single-leg split squat, also known as the Bulgarian split squat, taxes your glutes intensely with your legs in a staggered position. You need a weight bench and either a set of dumbbells or a weighted barbell to do these. After hoisting the bar across your upper shoulders, stand with your back to the bench, lift your right leg behind your body and place the top of your foot on the bench. Keeping your abs tight and back straight, lower yourself down by bending your left knee 90 degrees. Rise up in a steady motion, repeat for a set of reps and switch sides. If you use dumbbells, hold them at your sides.
Single-Leg Romanian Deadlift
A single-leg Romanian deadlift works the butt, hips, lower back and abs. Stand with your feet together and hold a dumbbell in your left hand at your side. Keeping a slight bend in your right knee, lift your left foot off the floor and bend forward at the hips. Raise your left leg in the air behind you as you lower the weight toward the floor. Once your body and left leg are about parallel to the floor, rise back to the starting position. When you come up, do not let your right foot touch the ground. Repeat for a set of reps and switch sides.
Seated Hip Abduction
The seated hip abduction is performed on the hip abduction machine. This exercise isolates the outer hips and thighs. Sit on the seat, rest your feet on the support bars and touch the lever arms with your outer thighs. While keeping your back tight to the backrest and hands gripping the support handles, move your legs out into a "V" shape and hold for a second. Slowly move your legs back together and repeat. The abduction machine comes equipped with a pin adjusted weight stack to increase your resistance.
Side Plank Leg Lift
A side plank leg lift targets the hips as well as the obliques, which run diagonally down the sides of the stomach. All you need is the weight of your body for this exercise. Begin in a side-lying position on your left side with your legs stacked, left forearm flat on the floor and perpendicular to your body. Steadily raise your hips off the floor until you form a straight line from your shoulders to your heels. Maintain this posture as you raise your right leg high in the air. Slowly lower your leg, repeat for a set of reps and switch sides. To increase the resistance, wear a pair of ankle weights.
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