Pumping: 5 exercises with dumbbells for beautiful hips

For this complex, you will need a stable chair and two dumbbells. If you are doing it indoors, you can use a wooden box or bench.

As for the weight of dumbbells, beginners should try shells weighing 5-8 kg, advanced - 12-16 kg.

How to do the workout

The complex consists of the following exercises:

• Stepping with dumbbells - 10 with each leg.
• Glute bridge on one leg - 10-12 on each side.
• Lateral lunge with transition - 12 reps.
• Romanian deadlift on one leg - 10 repetitions from each leg.
• Lunge with a step on a chair - 8-12 reps with each leg.

Perform all exercises in a row, resting between them for 30-45 seconds. When you finish the last one, rest 60-120 seconds and start again. Do 3-5 circles.

How to do exercises

Stepping with dumbbells

Find a stable chair and stand with your right side against it. Take dumbbells in your hands. Place your left foot on the edge of a chair, transfer your body weight to it and step.

Get back down and repeat the movement. Try to keep your back straight and not push yourself with your supporting leg - this will take the load off the working thigh.

Glute bridge on one leg

Sit on the floor, lean on the chair with your back in the area of ​​​​the shoulder blades and tear off the pelvis from the floor. Place a dumbbell on your thigh and hold it with your hands. Extend your hips while lifting one leg.

Tighten the gluteal muscles at the top point, then lower yourself to the starting position and repeat. Do not sit on the floor until the end of the approach.

Lateral lunge with transition

Take dumbbells and hold them in straightened arms. Perform a lunge to the side and tilt the body forward with a straight back.

Then, without rising, go into a lunge on the other leg, and then straighten up, returning to the starting position. Do the same, but now start on the other side.

Romanian single leg deadlift

Set your feet wide hips, shift the weight to the right, and put the left on the toe a little behind. Take dumbbells in your hands. Slightly bend the knee in front of the standing leg, straighten your back and bend at the hip joints, leaning down. At the same time, twist the body so as to bring the left hand with the dumbbells to the right foot.

Feel the stretch in the muscles at the back of your thigh. Rise back up, keeping your back straight, and repeat again.

Chair step lunge

Stand a step away from a chair with dumbbells in your hands. Lunge with your right leg straight back while bending your left and tilting your body forward.

From this position, straighten up sharply and transfer your right leg to a chair, at the same time going to the toe. Lunge again, lowering the dumbbells down. Continue in the same spirit, alternating these positions.

Write how you workout. What dumbbells did you work with?