Want the perfect workout program?
Take QuizFact checked by Sam Coleman, Co-founder
FACT CHECKEDHip-dominant exercises focus on movements where the hips drive the primary action rather than the knees. These exercises are crucial for developing posterior chain strength, improving athletic performance, and enhancing functional movements like lifting, jumping, and bending. Whether you're an athlete looking to boost your power or someone wanting to build a stronger lower body, hip-dominant exercises are essential.
Hip-dominant exercises primarily target the glutes, hamstrings, and lower back muscles. They emphasize hip hinging, a movement pattern in which the hips move back while maintaining a neutral spine. Unlike knee-dominant movements like squats, hip-dominant exercises place less stress on the knees, making them suitable for those with knee issues. However, those with lower back issues should ease into these to avoid injury.
You know what deadlifts are unless you've never stepped foot in a gym. A true test of strength, the deadlift shows just how much power you have, picking things up and putting them down. Even if you aren't planning on trying to train to lift the equivalent of a small car, deadlifts can be a valuable addition to any weightlifting routine. Start with minimal weight until you get your form down, and progress slowly to avoid major injuries.
I know you see hip thrusts and automatically think that they are exclusively for women, but you couldn't be further from the truth. I saw my squat numbers creeping up once I started adding these to my workout regimen. Not only do these help with squats, but they're also great for improving explosive movements such as power cleans. So, not only will you build up your backside, but you'll also be setting yourself up for improvements in your other lower body lifts.
Good mornings have a somewhat negative reputation, which is mostly unfounded. There are some risks involved if, and this is a big if, you decide to overload the bar. You really don't need a lot of weight for these to be effective. These are an absolutely brutal way to work your posterior chain. Having the resistance higher up on your body puts your little stabilizers into overdrive. The biggest piece of advice to follow is: START LIGHT!
What can be said about these? Well, first, they're a great cardiovascular workout. Second, and more importantly, they are fun. Once you get into a groove with kettlebell swings, it's one of the most satisfying exercises to perform. And no, you don't have to be a CrossFitter to work KB swings into your workout. Pick one up next time you're at the gym and give it a try. You might be surprised with how much fun you have with it.
The glute bridge falls into a similar camp as hip thrusts. Most men might be sheepish about doing these at the gym, but swallow that ego, and you'll feel why these are actually a pretty tough exercise. And if you can't bring yourself to do them at the gym, good news! These are great at-home exercises, too. Maybe once you've mastered the movement, you'll want to show off your glute bridge prowess at the gym.
Incorporating hip-dominant exercises into your fitness routine can significantly improve your lower body strength, enhance athletic performance, and reduce injury risks. By focusing on the proper form and progressively challenging your muscles, you can build a stronger, bulletproof posterior chain that supports your fitness goals and everyday activities.
At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!
Sign up to get the latest on sales, new releases and more…
© 2024
SET FOR SET.
Powered by Shopify
Tyler DiGiovanni
Author