Hip dominant leg exercises

A lot of athletes are quad-dominant when running and jumping. They have strong developed quadriceps and less strong developed gluteus and hamstring muscles. This can lead to hamstring injuries and low back pain.

Strong and well-conditioned hamstrings stabilize the knee, preventing knee injuries. If the gluteus muscles are weak, the hamstring muscles become dominant during hip extension, which can cause hamstring injuries.

Strong hamstring and gluteus muscles prevent knee and hamstring injuries and take pressure of the back.

The hip dominant exercises strengthen the hamstrings and gluteus muscles. An equilibrated training workout balances the amount of sets for knee dominant and hip dominant exercises.

  • Hamstring combination

    The hamstring combination is a functional exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles. It is suitable for all fitness levels.

  • Back extension

    The back extension is a beginner exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles.

  • Romanian deadlift

    The back extension strengthens the hamstrings, gluteus and back extensor muscles. It is suitable for all fitness levels.

  • Single-leg Romanian deadlift

    The single-leg Romanian deadlift is an intermediate level exercise to strengthen the hamstrings, gluteus and back extensor muscles. The single-leg stance requires balance and proprioception and makes the exercise more sport-specific.

  • Slide-board lunges

    Slide-board lunges are excellent full-leg strengthening exercises. The slide-board back lunge really gets the gluteus maximus and hamstrings firing, while the slide-board side lunge emphasizes the inner thigh muscles.

  • Back lunge

    The back lunge is a single-leg strength exercise, suitable for all levels of training. This exercise targets the quads, hamstrings and glutes. The back lunge gets the gluteus maximus and hamstrings firing more compared to the regular lunge.

  • TRX pull through

    The TRX pull through strengthens the gluteus maximus and hamstrings and develops torso stability. This exercise is suitable for intermediate and advanced fitness levels.

  • SB hip extension & leg curl

    The SB hip extension & leg curl is a beginner exercise to strengthen the gluteus maximus and hamstrings and develop torso stability.

  • Reverse back extension

    The reverse back extension is an intermediate level exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles.

  • TRX hip abduction

    The TRX hip abduction strengthens the gluteus and hamstring muscles and develops torso stability. This exercise is suitable for all fitness levels.

  • Slide-board split

    The slide-board split is an excellent exercise to strengthen the inner thigh muscles and prevent groin injuries. This exercise is suitable for all fitness levels.

  • Mini-band lateral walk

    The mini-band lateral walk strengthens the muscles at outside of your hips. This exercise is suitable for all levels of fitness.