Best Hip Exercises for Men

Men design their workout programs in such a way that they focus on the most noticeable parts that are visible to others. Some smaller muscle groups enable men to lift heavier weight during exercises allowing them to keep up with their designed workout. The hip flexors are the ideal examples of this smaller, less-visible but highly functional muscle groups. Here are some of the major hip exercises that can enable you to develop your hip flexors.

Hip Lift. Lie down on your back with your knees bent and feet flat on the floor. Squeeze your buttocks and push yourself down to raise your body until a line forms from your knees to your chest. This will allow you to raise your body using your gluteus rather than your lower back. When you reach the highest position you can attain, hold it for 15 to 20 seconds. Slowly go back to your starting position. Do 10 repetitions.

Hip Raise and Flex. Start by sitting with one leg extended in front of you and the other bent at the knee while keeping your foot flat on the floor. Lean back on your arms, making your trunk reach a 45-degree angle. Lift the straight leg at about 45-degrees from the floor. Hold, and then bend the leg by pulling your knee into your chest. Return to the starting position. Repeat the routine 5 times. Do the same for the other leg.

Hip Extension. Using your arms and legs, support your body with your wrists below your shoulders and your knees lower than your hips. Stretch out one leg behind you in a smooth movement until your heel is at the same height with your hips. Hold the position for a while and then move the leg back under your hip, keeping it slightly above the ground. Repeat the exercise for 15-25 times. Do the same for the other side.

These exercises not only build the hip muscles but also help you avoid hip injuries that may be caused due to a fall as you get older.

The Right Way of Doing Hip Alignment Exercises

The hips may experience misalignment due to simple daily living tasks. Minor accidents, sitting improperly, stepping off the wrong curb and many others may cause hip misalignment. The hips support the entire body and doing hip alignment exercises is a good step before taking a full body treatment to ensure better results.

You will need the assistance of another person in doing this exercise. Start by standing with your feet together and placing your hands at the top of your head. Let the other person stand behind you and place their hands at the top of your hip bone on both sides of your body. Ask your assistant if he/she notices any tilting with your hips, if the one side is higher than the other or vice versa. If hip misalignment is verified, then hip alignment exercises must be carried out.

Spread your feet at a shoulder width while pointing your toes inward. Slowly bend your knees and lower body while maintaining your back upright and keeping your feet still. Bend your knees as far as you can, ensuring that no discomfort is felt. While keeping the same position, return to your standing position. Repeat this routine for 3 times.

While keeping your feet still, rotate your hips in a wide circle five times toward the lowest side of your hip, as described by your assistant. Do the same in the reverse direction. Pull your toes toward each other without moving your heels and as far as possible. Do three more body dips (described in the previous paragraph) while maintaining the position.

Using your foot at the lower side of your hip, take one big step forward, keeping it straight to ensure that when you place it down, it is facing straight forward. Bring your other foot forward and stand upright. Again, with the help of your assistant, assess the current alignment of your hips. If misalignment persists, you may do this exercise again, 2-3 times. If it’s still the same, rest for a few hours and do it again. Note that the longer your hips have been misaligned, the longer it will take to set it again in the proper alignment.

The Top 5 Exercises You Can Do with a Squat Rack

A squat rack can be used for more exercises than you think – its use is not limited to squats only. You can exercise your whole body with a squat rack and transform it into your own mini weight training centre. Here are 5 of the top exercises you can do with a squat rack.

For more information on a squat rack – what it is, how you use it, why you should use it, the different types, the most popular squat racks and where to buy them, have a look at this in depth article on squat racks.

Squats

A squat is probable one of the first exercises you will think of when thinking of a squat rack. This is how you perform the squat with the barbell weight. Hold the barbell weight at shoulder height close to your chest and slowly lower your bum to the ground, bending your knees (the movement is almost like sitting on a chair).

Lunges

Hold the weight at shoulder height with either gripping the weight with your palms or with your arms crossed. Slowly lunge your left leg forward and bend your right knee to the ground. Repeat for 10 times before moving on to the other leg.

Chest press

You will have to invest in an exercise bench to do this exercise and also the shoulder press. This is how you perform this exercise: lie on your back with the barbell on your chest, hands shoulder width apart and slowly press the weight overhead before lowering again towards your shoulders.

Bicep curls

The bicep curl will give you strong and defined biceps. This is how you do this exercise: hold the barbell in your hands, arms outstretched in front of you. Slowly bring the weight up towards your shoulders with your biceps.

Shoulder presses

Sit on your exercise bench, holing the barbell weight with palms facing forwards and your hands at shoulder height. Slowly press the weights up into the air before lowering them down.

These exercises will help you to get the most use out of your squat rack – transforming it into a full body weight training station. When you start with your exercise routine, be sure to warm up before hand and to stretch afterwards. If you need an exercise machine to train your abs, look no further than the ab cruncher machine.