Pumping: home workout for working out the hips

The main thing in building muscle is bringing them almost to failure. With a barbell, it will be faster to do this, but you can do without weights.

In this complex, we have collected good exercises for pumping both the front and back of the thigh, as well as the large and medium gluteal muscles.

How to do the workout

Set a timer and do each exercise for 30 seconds:

1. Step back and jump from a squat.
2. Lateral lunge.
3. Hip abduction on all fours on the right leg.
4. Abduction of the thigh on all fours from the left leg.
5. Kneeling and jumping.
6. Sliding in the bridge.

After completing the last element, rest 60-120 seconds and repeat all over again. Complete three circles.

How to do exercises

Step back and squat jump

Place your feet shoulder-width apart or slightly narrower. Place your hands in front of your chest. Lower yourself into a half squat, keeping your back straight. Take a step back, putting your foot on the toe, return the foot to its original position and jump up. Alternate working legs every other time. Perform vigorously, do not pause between movements.

Lateral lunge

Put legs twice as wide as the shoulders, slightly turn the toes of the feet to the sides. Lunge on your right leg, tilt your body forward slightly, keeping your back straight, and fold your arms in front of your chest.

Without rising, go into a lunge on your left leg, then return to the starting position. Repeat the same on the other side.

Hip abduction on all fours

Get on all fours. Take your straight right leg to the side and swing your hip up. Move smoothly, you can additionally linger for one second at the top point.

Then move the hip back, bend the leg at the knee and perform another pulse, as if trying to reach heel up to the ceiling. Return to starting position and repeat.

During the exercise, make sure that the press remains tense, and the lower back does not bend. Do 30 seconds with each leg.

Kneeling and jumping out

This movement is best performed on a non-slip mat so that your knees do not hurt. Stand up straight, fold your arms in front of your chest. Lower yourself into a semi-squat, then one by one put your feet on your knees and sit on your heels.

Push your pelvis forward, squeezing your buttocks, drop back onto your heels, one by one, return your feet to the floor and jump up. Repeat first.

Sliding in the bridge

Exercise should be done in socks and on a smooth surface.

Lie on your back, bend your knees and place your feet on the floor. Fully extend your hips and slide your heels across the floor until your knees are almost fully extended. Without touching the floor, again pull your heels closer to the pelvis and repeat again.

If this is too difficult and you are cramping your hamstrings, try an easier option - gluteal bridge.

Just lift the pelvis off the floor and return it back. Squeeze your buttocks at the top of the exercise to better load the muscles.

Share your impressions in the comments. Were you able to load your legs?

Iya Zorina