6 Hip-Dominant Exercises for Glute & Hamstring Mass

You might have heard that if you need a much bigger butt or beefier hamstrings, you should squat—after which squat some extra.

Whereas there’s little question that squats are an awesome begin, they aren’t sufficient to construct balanced glute and hamstring mass.

To make higher general progress, you additionally want hip-dominant workout routines, particularly those who can help you practice your glutes, hamstrings, and surrounding hip muscle mass by means of giant ranges of movement with heavy weights.

Which hip-dominant workout routines must you prioritize? 

Primarily based on my expertise working with hundreds of individuals, listed here are my high picks:

1. Deadlift
2. Romanian deadlift
3. Deficit deadlift
4. Hip thrust
5. Single-Leg hip thrust
6. Cable pull-through

On this article, you’ll be taught why these hip-focused workout routines are so efficient, how they rework your physique and enhance efficiency, and the right way to match them into your routine to maximise your beneficial properties.

Key Takeaways

• A hip-dominant train is any decrease physique power coaching train the place many of the motion happens on the hips, not the knees.
• Individuals generally consult with hip-dominant workout routines as “glute-dominant workout routines” or “hamstring-dominant workout routines” based mostly on which muscle mass they emphasize. 
• Hip-dominant workout routines primarily practice the glutes and hamstrings, but in addition contain different smaller muscle mass across the hips, just like the hip adductors and abductors.
• The six finest hip-dominant workout routines for constructing glute and hamstring mass are deadlifts, Romanian deadlifts, deficit deadlifts, hip thrusts, single-leg hip thrusts, and cable pull-throughs.
• These workout routines are efficient as a result of they can help you carry heavy weights by means of giant ranges of movement, which maximizes muscle development and power beneficial properties.
• Hip-dominant workout routines enhance decrease physique aesthetics, improve athletic efficiency, and should scale back damage danger.

What Are Hip-Dominant Workouts

Hip-dominant workout routines are decrease physique power coaching workout routines the place many of the motion happens on the hips. They distinction with knee-dominant exercises, the place many of the motion happens on the knees. Right here’s a visible to spotlight this distinction:

By “hinging” on the hips and conserving knee motion minimal, you primarily practice the glutes, hamstrings, and different smaller muscle mass across the hips, just like the hip adductors and hip abductors (the muscle mass that transfer your thighs collectively and aside).

Glute vs. Hamstring-Dominant Workouts

Individuals generally label hip-dominant workout routines in another way relying on which muscle mass are most concerned. For example, individuals usually name workout routines that emphasize the glutes “glute-dominant workout routines,” and workout routines that target the hamstrings “hamstring-dominant workout routines.”

No train isolates the glutes or hamstrings completely, nonetheless. Glute- or hamstring-dominant workout routines might prioritize one muscle, however they nonetheless have interaction the glutes, hamstrings, and surrounding muscle mass talked about above, so all of them qualify as hip-dominant workout routines. 

The 6 Greatest Hip-Dominant Workouts for Glute and Hamstring Mass

1. Deadlift

That stated, the standard deadlift (proven above) isn’t for everybody, particularly when you have decrease again points. If it feels uncomfortable or awkward, attempt the sumo or trap-bar deadlift as a substitute. These variations practice your hip muscle mass identical to the standard deadlift however may be gentler in your backbone.

READ MORE: How to Deadlift with Proper Technique

2. Romanian Deadlift

One other advantage of the Romanian deadlift is that it trains your hamstrings in a stretched place. Research reveals that that is important as a result of coaching a muscle whereas stretched can enhance muscle development. 

READ MORE: How to Do the Romanian Deadlift: Form, Benefits, and Variations

3. Deficit Deadlift

The deficit deadlift will increase the range of motion by elevating your ft on a weight plate or step. This forces your hamstrings and glutes to work even more durable whereas stretched, making it a unbelievable hamstring-dominant train for constructing mass and power. 

Not everybody has the flexibleness to carry out the deficit deadlift appropriately, nonetheless. When you can’t decrease the burden with out rounding your again, persist with the common deadlift till your flexibility improves.

4. Hip Thrust

Research shows that the hip thrust is a powerhouse for glute growth, particularly when mixed with different efficient glute workout routines. One in every of its major advantages is that by positioning the barbell in your lap, it forces your glutes to work exhausting all through all the vary of movement—one thing few different workout routines obtain.

One other benefit of the hip thrust is you carry out it together with your again supported on a bench, making it a strong glute-dominant train for these with decrease again points. 

READ MORE: How to Do the Barbell Hip Thrust: Form, Mistakes & Alternatives

5. Single-Leg Hip Thrust

What’s extra, studies suggest unilateral workout routines (those who practice every leg individually) are superior to bilateral hip-dominant workout routines (those who practice each legs concurrently) for creating smaller muscle mass across the hips, just like the gluteus minimus. The instability of coaching one leg at a time forces these muscle mass to work more durable, which spurs them to develop.

In different phrases, to maximise all-around development, it’s wise to incorporate a mixture of unilateral and bilateral hip-dominant workout routines in your routine. 

RELATED: Unilateral vs. Bilateral Exercises: Which Is Better for Muscle Building and Performance?

6. Cable Pull-By way of

The cable pull-through is a unbelievable hip-dominant train for coaching the glutes and hamstrings as a result of it provides a unique stimulus to free weights.

The good thing about doing hip-dominant workout routines that practice your muscle mass in numerous methods—with totally different tools, by means of totally different ranges of movement, and at totally different angles—is that it helps you build extra balanced measurement and power than much less various coaching, 

READ MORE: How to Do Cable Pull-Throughs: Form, Benefits & Alternatives

Tips on how to Add Hip-Dominant Workouts to Your Routine

READ MORE: The Best 3-, 4- & 5-Day Upper Lower Workout Splits for Mass

Listed here are some tips for constructing an efficient hip-dominant exercise:

• Begin with a deadlift variation: Standard, Romanian, or deficit deadlifts are supreme, however sumo and trap-bar deadlifts are strong alternate options. Do 3 units within the 4-to-6 or 6-to-8 rep vary.
• Do a glute-dominant squat train: Whereas not a hip hinge, glute-dominant squat workout routines add selection that maximizes glute development. Some good choices are the again squat, step-up, or Bulgarian cut up squat. Once more, do 3 units within the 4-to-6 or 6-to-8 rep vary.
• Do a hip thrust variation third: The barbell or single-leg variations are most becoming, although a machine hip thrust is viable. You possibly can practice with barely lighter weights for these workout routines—do 3 units of 6-to-8 or 8-to-10 reps. 
• End with a glute and hamstring isolation train: Cable pull-throughs work finest, however machine or Nordic leg curls are respectable substitutions. Do 3 units within the 8-to-10 or 10-to-12 rep vary.

FAQ #1: What are the advantages of hip-dominant workout routines?

• Enhanced Decrease Physique Aesthetics: Many weightlifters prioritize the muscle mass they see within the mirror, however neglect these on the again of their physique. Doing hip-dominant workout routines addresses this imbalance so that you don’t have weak factors in your physique.  
• Improved Athletic Efficiency: The glutes and hamstrings are highly concerned in all types of athletic actions, equivalent to running, jumping, and landing. Strengthening them helps you carry out these actions with extra pace, agility, and energy. 
• Lowered Harm Threat: Hamstring strains are the most common decrease physique damage in athletes. However utilizing hip-dominant workout routines to strengthen your hamstrings—particularly whereas stretched—can significantly reduce your danger of damage.

FAQ #2: Are squats knee or hip-dominant?

Squats aren’t strictly knee- or hip-dominant—they have interaction each knee and hip muscle mass on the identical time. While you squat, the glutes (and to some extent, the hamstrings) work to increase the hips, whereas the quads lengthen the knees.

Variations just like the again squat possible emphasize the hip muscle mass barely extra due to the place the bar sits in your again, whereas entrance squats are most likely marginally extra knee-dominant as a result of your knees bend extra and also you preserve a extra upright torso. Nevertheless, each variations practice the identical muscle teams in related methods.

FAQ #3: Are step-ups knee or hip-dominant?

Whereas step-ups are just like squats in that they practice each the knee and hip muscle mass concurrently, individuals usually take into account them knee-dominant. It is because the quads bear the brunt of the load, notably once you maintain an upright torso.

That stated, the glutes are additionally closely concerned, in order that they’re efficient for gaining glute mass and power, even when they aren’t an out-and-out hip-dominant train.