There may be many reasons to want to train overall strength of muscles around the hip joint. Whether working with athletes who want to improve lower extremity power and hip extension or rotational power or with patients in physical therapy looking to reduce pain and improve function, improving hip strength can really provide some serious bang for your training buck (or butt as it were!). To kick off the new year for 2020, here are 20 ideas for hip strength exercises and the main muscle groups targeted by each exercise. Happy New Year and Happy Hip Training!
Hip Extension:
Main Muscles: Gluteus Maximus, Hamstrings (Biceps Femoris, Semi-membranosus, Semi-tendinosus), Adductor Magnus
1- Hip Bridge With Ball Curl 
2- Single Leg Deadlift With Kettlebell 
3- Banded Pull Through 
4- Hip Bridge With Kettle Bell 
5-Bridge Walkouts
6-Step Ups With Kettle Bell 
7-Single Leg Hip Extension Bridge (Static Hold)
Hip Abduction:
Main Muscles: Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae
8-Hip Abduction Isometric With Runner March 
9a-Modified side plank with mini band hold 
9b-Modified side plank with active lower 
9b-Modified side plank with active lower
10- Standing Clamshell (also targets deep hip external rotators)
Hip Adduction:
Main Muscles: Adductor Magnus, Adductor Longus, Adductor Brevis, Pectineus, Gracilis
11- Weighted adduction lifts 
12- Modified adductor plank
13- Full adductor plank
14- Bridge with adductor isometric ball squeeze
15- Standing adduction cable pulls 
Hip Flexion:
Main Muscles: Psoas Major, Iliacus, Rectus Femoris, Tensor Fascia Latae
16a- Hip flexion mini band march 
16b Hip flexion mini band kicks
17a- Pike lift from floor 
17b- Straddle lift from floor
18- Supine Cable Hip Flexion March 
19- TRX Knee to chest 
19- TRX Knee to chest (double) 
19- TRX Knee to chest (single)
Hip Extensors, Abductors, Adductors, Flexors…
20- Slider Reach- Star Drill 
sapiens movēs 