Only a limited number of exercises activate your biceps, triceps and pectoral muscles, but the possibilities are endless for your hip and gluteal muscles. These muscle groups engage in the standing, seated, side-lying and prone positions. Movements that bring your leg toward your chest, extend your leg behind your body, move your leg to the side or rotate your leg in the hip socket work your hip and gluteal muscles.
Multidirectional Treadmill Training
When time constraints force you to choose between your aerobic and your butt and hip workout, an incline, multidirectional treadmill session lets you have it all. Adjust the treadmill to an incline suitable for your level of fitness. Walk or run for 12 minutes, then slow the pace and carefully adjust your body so that you are standing sideways. Step up with your uphill leg and bring your downhill leg up to meet it. Continue for eight minutes, then center your body, pick up the pace and run or walk uphill for another five minutes. Slow the pace and face the opposite direction. This workout engages the gluteus maximus, which extends your hip, and your gluteus medius, which moves your leg away from the center of your body.
Side-lying Series
A well-designed side-lying workout engages your hip and gluteal muscles simultaneously. Lie on your left side with your knees bent, your legs about 45 degrees forward and your right leg on top of your left. Lift your right leg without moving your pelvis or lower back. Keep the leg lifted and straighten your knee. Bend your knee and lower your leg to the starting position. On your last repetition, hold your leg straight and make eight small clockwise and eight small counterclockwise circles with your leg. Repeat the series on the other side.
Prone Workout
Prone hip and gluteal exercises are particularly effective, especially if you have difficulty stabilizing your pelvis and lower back during other types of exercises. Lie on your stomach and press both hips into the floor. Lift your right leg from the floor. Keep your hips stable and press your leg out to the side. Center your leg, then lower it to the floor. Add a resistance band around your ankles to increase the challenge. If lying on the floor causes discomfort, perform the exercise with your body draped over a stability ball.
Rotation Exercise
Your gluteus medius muscle controls internal and external hip rotation. Professional dancers frequently use these movements, which might -- along with their lean muscle mass-- account for their chiseled hip and gluteal muscles. Physical therapists use rotational discs to enhance internal and external rotation, but the small devices sold as abdominal twisting exercisers are less expensive. Stand upright with a disc under each foot. Initiate the movement at your hip joint and turn your legs out so that your heels face each other and your toes face away. Return to the starting position and rotate your legs inward so that your toes face each other and your heels face away.
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