Pumping: 5 exercises for excellent hips on the street

In this workout, we have put together effective exercises that will help pump your leg muscles without any weights. You can easily do them outdoors or at home.

How to do a workout

Perform three sets of the following exercises:

1. Static squat with leg abduction - 10 times.
2. Kneeling down - 10 reps.
3. Cross stepping - 15-18 reps.
4. Split squats - 12-15 reps.
5. Lifting with a leg on a bench - 10-12 reps.

In all exercises except the second, perform the indicated number of repetitions with each leg. Rest 60-90 seconds between sets.

How to do exercises

Static squat with leg abduction

Walk up to a wall or counter horizontal bar, press your back against the support and lower yourself into a squat until your hips are parallel to the floor. Fix the position, check that the legs are bent at the knees at a right angle.

Lift your right leg off the floor, move your hip to the side, return it back and place your foot on the floor. Repeat the same with the other leg. Continue like this until you complete 20 reps in total.

Getting down on your knees

Place your feet shoulder-width apart or slightly narrower. Lift your heels off the floor, push your pelvis forward, and slowly lower yourself down with two knees on the floor. Without the help of your hands, rise back up and repeat.

If you can't get up off your knees, do the movement through a squat. Dropping to the floor, sharply push your pelvis back, going into a deep squat, straighten up and repeat the movement from the beginning.

Cross stepping

Stand right side to the bench. Place your left foot on a support, transfer your weight to your leg and climb onto the bench. Straighten your knee, then return to the starting position and repeat.

During the ascent, do not push off the ground with your foot: this will relieve the load from the muscles. Climb and descend smoothly and under control.

Split squats

Stand with your back to the bench, put the toe of one foot on the support. Keep your hands on your belt or fold in front of your chest. Get down in squat on one leg until the knee touches the floor or close to it. Tilt your body forward slightly, keeping your back straight. Straighten up and repeat.

Make sure that the knee of the working leg does not wrap inward. Hold it straight or turn it slightly outward.

Lifting with a leg on a bench

Stand in a side plank position on your forearm next to a bench or low bar. Place the ankle of the top leg on the support. Lower your pelvis and other leg to the floor. This is the starting position.

Leaning on the elbow and the foot lying on the support, raise the pelvis and connect the legs. Return to starting position and repeat.

Write in the comments which exercise seemed the most difficult for you.