How to Strengthen Your Leg & Hip Muscles
- 1). Set your goals for working out. Often this is split between the two genders, as men look to build muscle, while women wish to tone their leg and hip muscles. You can also combine both types of strengthening and work on both muscle bulk and tone.
- 2). Establish your workout plan. If you are going solo with your leg and hip exercises then you are advised to do as much research as possible, including reading online resources such as freetrainers.com, which has a range of workout plans for strengthening leg and hip muscles. You can also visit a local gym and pay a personal trainer to devise a workout plan for you to use from home. If you are planning to use a gym all of the time take out a membership and book a session with a personal trainer to develop a workout program.
- 3). Utilize a range of popular leg exercises. Perform sets of lunges to exercise most of the muscles in the leg. From a standing start, take one large step forward with your right foot and lower your body until your back leg forms a right angle at the knee. Repeat this process with your left foot forward. Carry out heel raises for a quick calf workout. Stand with your legs more than shoulder-width apart and raise your body onto your tiptoes and hold for 5 seconds, before lowering yourself back down. Augment your toning and strengthening routines by going for power walks, jogging and runs. Find hills and inclines to run up to emphasize your workout on different areas of the legs.
- 4). Utilize bridging exercises to work the hip muscles. Lie flat on your back with your arms by your side and your knees bent. Push using your feet and core to straighten your body from your knees to your shoulders and hold this position for 5 to 10 seconds, depending on your strength and comfort. Use leg lifts for a leg and hip workout. Lay on your side and bend your right leg while resting your left foot on the ground. Slowly lift your straightened left leg into the air and hold in its outstretched, upright position, before lowering. Repeat this as many times as you feel comfortable. Repeat on your right side.
- 5). Vary your workout plan to keep your exercises challenging and engaging. As you get further into your program, you should begin to increase the intensity of your workouts and look to reach greater levels of strengthening as you progress. Maintain your interest in your workout plan by incorporating a rich, varied schedule. For example, don't just workout at home or at the gym, you can also go for a run, swim or hike.
- 6). Purchase exercise equipment to assist you with your home exercise, if this is the route you are pursuing. Exercise mats and balls are the simplest and cheapest home exercise aids and you should invest in a decent pair of gel-cushioned trainers to wear when you are working out. Further exercise equipment is available -- a leg press being ideal for leg and hip strengthening. Depending on how much you are willing to spend, you can invest in a full multi-gym machine for your home.
- 7). Persevere with your workout. While sometimes it may seem that your hard work and determination is going unrewarded, it is only through regular exercise that you will strengthen your leg and hip muscles. Stay motivated by telling your family and friends about your exercise -- they will give you support and encourage you to stick at your workouts.