Best Hip Exercises for Strength and Mobility: Forge a Foundation of Steel

Picture this: You’re under the bar, veins thrumming like high-tension cables, ready to deadlift a personal best. But your hips—those hidden hinges of power—betray you. They creak, they stall, they refuse to fire. Sound familiar? For lifters raised on the sweat-and-chalk ethos of 80s and 90s bodybuilding, hip strength isn’t a luxury—it’s survival. Let’s rebuild your foundation with exercises that blend brute-force strength and the fluid mobility of a prime Arnold.

The Ironclad Hip Blueprint: Lift Like the Golden Era Giants

Your hips are the crossroads of force, where power from your legs, core, and back converges. Weakness here isn’t just a bottleneck—it’s a betrayal of your potential. “Hip dysfunction is the silent killer of gains,” warns Eugene Thong, CSCS. “Fix them, and you’ll outlift, outlast, and out-muscle every plateaubound gym rat in your wake.”

We’re bypassing trendy “mobility hacks” for blue-collar, iron-tested movements that’ll make your hips bombproof.

The Top 5 Hip Exercises: Old-School Meets Biomechanical Precision

Barbell Hip Thrust
- Why it works: Targets the glutes and hip extensors with laser focus. Perfect for lifters who deadlift like gods but squat like novices.
- Execution:
  - Anchor your upper back on a bench, barbell across your hips.
  - Drive through your heels, thrusting upward until your torso parallels the floor.
  - Squeeze your glutes at the top like you’re crushing a walnut.
- Pro Tip: “Lead with the pelvis, not the spine,” says Thong. “This isn’t a bridge—it’s a siege engine.”
Bulgarian Split Squat
- Why it works: Unilateral strength meets hip stability. Builds asymmetry-crushing balance while torching quads and glutes.
- Execution:
  - Elevate your rear foot on a bench, descend until your front thigh is parallel to the floor.
  - Keep your torso upright—no forward crumpling.
- Science Angle: Forces your hips to stabilize in three planes of motion, preventing “dominant side takeover.”
Lateral Band Walks
- Why it works: Ignites the often-neglected gluteus medius. “Weak medius? Say hello to knee pain and goodbye to PRs,” growls Thong.
- Execution:
  - Loop a resistance band above your knees, sink into a half-squat.
  - Step sideways like you’re dragging a battleship anchor, maintaining tension.
Romanian Deadlift (RDL)
- Why it works: Hammers the posterior chain while teaching your hips to hinge, not squat. Critical for lifters who confuse spinal flexion with hip mobility.
- Execution:
  - Push hips back, lower the bar along your thighs until you feel a stretch in your hamstrings.
  - No rounding. Return by driving hips forward like a piston.
Copenhagen Plank
- Why it works: A brutal anti-adduction drill that bulletproofs your groin and hip stabilizers. Favored by strongmen for a reason.
- Execution:
  - Lie sideways, elbow under shoulder, top foot elevated on a bench.
  - Lift hips until your body forms a straight line. Hold like your life depends on it.

The Hip Strength Hierarchy: A Lifter’s Cheat Sheet

Exercise	Primary Focus	Equipment	Golden Era Vibe
Barbell Hip Thrust	Glute Maximus	Barbell, Bench	Franco Columbu’s Secret
Bulgarian Split Squat	Unilateral Stability	Dumbbells, Bench	Tom Platz’s Quad Catalyst
Lateral Band Walks	Glute Medius	Resistance Band	Prehab for Powerlifters
RDL	Posterior Chain	Barbell	Ed Coan’s Hamstring Hack
Copenhagen Plank	Anti-Adduction Strength	Bodyweight, Bench	Strongman’s Silent Weapon

Programming for Molten Hips: The 80s Bodybuilding Split, Reborn

Charles Damiano, B.S. Clinical Nutrition, advises: “Treat your hips like a muscle, not a joint. They thrive on frequency, not just brute volume.”

Strength Days: Heavy hip thrusts (5×5), RDLs (4×6).
Mobility Days: Lateral band walks (3×20 steps/side), Copenhagen planks (3x30s holds).
Accessory Work: Bulgarians (3×8/leg) post-squats.

Your Hips, Your Legacy

The golden era legends didn’t foam roll their way to greatness—they grinded. They understood that hips aren’t just hinges; they’re levers of destiny. Incorporate these moves, and you’ll channel their spirit: raw, relentless, and ruthlessly strong. Now get under that bar and make those hips remember their purpose.

Exercise	Target Muscles	Benefits
Band-Resisted Clamshell	Glutes, Hips	Strengthens hip abductors, improves hip stability, enhances lower body mobility
Band-Resisted Side Step	Glutes, Hips	Targets lateral hip muscles, enhances hip stability, improves lateral movement mechanics
Band-Resisted Standing Hip Abduction	Glutes, Hips	Strengthens hip abductors, improves balance, supports functional movement patterns
Barbell Hip Thrust	Glutes, Hips	Maximizes glute activation, enhances hip extension, improves lower body power