Your hips are important for everyday movements such as walking, running, squatting, and jumping. A strong glut section not only improves your posture and exercise performance, but also reduces the risk of injury. Weightlifting is a very effective way to strengthen these important muscles.
If you are trying to keep your hips in shape or you need robust hip muscles for your sport, but you are unsure which exercise is best for you, this guide is for you. Barbell exercises targeting your glut section can really unlock the possibilities of your lower body. Here are five must-see barbell hip exercises for quick results.
Hip muscles and functions
Before exploring barbell exercises that can target and strengthen hip muscles, let’s understand the main muscles involved and their functions.
- Iliopsource Group:
- muscle: Iliacus, Psoas Major, and Psoas Minor
- Important role: It begins hip flexion, contributing to stabilizing the trunk during movements such as stairs and climbing (1).
- Glut muscle (surface):
- muscle: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, and Tensor Fasciae latae.
- Important role: Powerful hip extensions, maintain pelvic stability and contribute to walking, running and standing.
- Lateral rotary group (deep glut muscles):
- muscle: Piriformis, Gemellus superior, occlusion agent 30, lower gemellus, extra-occlusion factor, and femur.
- Important role: Maintains hip stability, promotes rotational movement, and supports overall hip function.
- Adductor group:
- muscle: Gracilis, Pectineus, Longuctus adductors, Brevis adductors, Magnus adductors, and adductor minimas.
- Important role: It focuses your thighs towards the midline of your body, helping you maintain balance and stability.
A strong hip is essential for overall stability, power and athletic ability.
From the iliac group bent our trunk and thighs to the adductor hips that hold our steps together and the legs, each muscle group plays a unique role in maintaining balance, stability and mobility.
Barbell exercises involve multiple muscle groups simultaneously, enhancing balanced muscle development, increased stability and overall strength. Incorporating Barbell exercises into your workout routine is an effective way to target and strengthen your lower back while still attracting other muscle groups for a balanced training experience.
5 Best Barbell Hip Exercises for Strong and Shaped Waist
Whether you’re a master lifter or a beginner, these exercises will help you build strength, size and shape in these muscle groups and help you achieve a more clear tone of hips. Here are the barbell exercises that target the hip muscles:
1-Barbell Hip is thrust
Target muscles: Gluteus Maximus, hamstrings, hip adductors, core.
In the field of strength training, few exercises are comparable to the effectiveness of barbell hip thrust. This powerhouse move is a staple of serious lifter routines, with the ability to target and strengthen unparalleled glute muscles.
execution:
- Place the upper back on the bench and the barbell on the hip bone.
- Lie backwards, bend your knees, and plant your feet firmly on the floor.
- Enter the core, push your hips upwards, and squeeze the glut at the top.
- Lower your hips and almost touch the floor before backing up.
Repeat and set:
- Run 3-5 sets of 10-15 reps for optimal results.
Alternative Variations for Beginners:
2-Barbel Groot Bridge
Target muscles: Gluteus Maximus, Gluteus Medius, Hamstrings.
The Barbell Glute Bridge polishes the glut area and ensures maximum muscle involvement to enhance shape and strengthening. This exercise is a testament to the transformational power of barbell hip exercises. So grab that barbell, put yourself on the floor, embrace the challenges that will increase your lower body strength and lead you to fitness goals.
execution:
- Roll the barbell over the hip bones, then lie down, bend your knees and plant your feet on the ground.
- Grab the barbell with an overhand grip and attract the core.
- Push your heels, lift your hips off the ground, and squeeze the glut on top.
- Lower your hips and repeat the number of times you want.
Repeat and set:
- Run 3-5 sets of 10-15 reps for optimal results.
Alternative Variations for Beginners:
3-Barbell SUMO Deadlift
Target muscles: Gluteus Maximus, hamstrings, adductors, hip flexors, hip.
Barbell Sumo Deadlift engages in the hip muscle spectrum, with the back and legs involved as well. This combined exercise is a gateway to incredible hip strength and functional performance.
execution:
- The barbell is wider than the shoulder width, and the barbell is centered around the feet.
- Grab the barbell, maintain a flat back, and hold on his heel while lifting.
- Tall, then control the barbell and lower it to the ground.
Repeat and set:
- Run 2-4 sets of 6-12 reps for optimal results.
Alternative Variations for Beginners:
4-Front Squat
Target muscles: Gluteus Maximus, quadriceps, hip adductors, core.
Front squats are a great barbell exercise that not only strengthens the hips, but also involves the quad, core and upper back. It requires a little more balance and mobility than traditional back squats, making it ideal for overall lower body development.
execution:
- Place the barbell in front of your shoulders.
- Take a step back, stay upright and descend onto the squat.
- Push your heel to raise it.
Repeat and set:
- Run 2-4 sets of 6-12 reps for optimal results.
Alternative Variations for Beginners:
5-Barbell Side Lunge
Target muscles: Gluteus medius, gluteus minimus, adductor muscles, hip adduct, quadriceps muscle.
Barbell side lunges introduce lateral movement and target frequently assisted gluteus ute, gluteus minimas and adductor muscles. It increases hip stability while building strength on a variety of planes. This exercise targets adducts of the adducts and hip joints.
execution:
- Hold the barbell on your back.
- Take a lateral step and bend the knees of the lunge, keeping the other leg straight.
- Press the lunge to return to the starting position and toggle the sides.
Repeat and set:
- Run 2-4 sets of 6-12 reps for optimal results.
Alternative Variations for Beginners:
Conclusion
Hip strengthening is essential for optimal functional exercise, motor skills and overall well-being. Barbell exercises provide effective ways to target and improve the strength of major hip muscles, such as Gluteus Maxius, Medius, Minimus, Hamstrings, Andators, and hip flexors. Incorporating exercises such as the barbell hip thrust, gl bridge, SUMO deadlift, front squats, and sides on the barbell side into your workout routine can increase hip stability, mobility and power.
Start with the right weights and don’t forget to focus on the right shape to maximize the benefits of these exercises and achieve a stronger and healthy lower back.
