To keep your hip joints healthy and get super-toned glute muscles, you need to strengthen the muscles that surround your hips and legs. Hip strengthening exercises are easy to work into your daily routine and can be easily added to your gym workout.

Time: 15 minutes

Equipment: None

Instructions: Choose three moves below. For each move, do 15 reps, then continue to the next move. Repeat the entire three-move circuit two to three times.

1.Plie Squat

How to: Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. Return back to start. That's one rep. Do 15 reps.

2.Squat and Lunge

How to: Start in a standing position, with your hands on your hips. Lower down into a squat, making sure to keep your knees from passing your toes. Come back to start. Take a large step forward with your left foot, landing on your left heel, and lower down toward the ground. Allow both legs to bend to approximately 90 degrees. Return to start. That's one rep. Do 15 on each side.

3.Side-To-Side Squat Jump

How to: Stand with your feet shoulder-width apart and arms by your sides. Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Raise your arms until they are parallel with the floor. Pause, then jump as high as you can toward the right. Land, then jump back to start. That's one rep.

4.Lateral Squat Walk

How to: Stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step your left foot out to the side, followed by your right. Then step back to the left; that’s one rep. Do 15 reps. (Note: You can place a mini band around your thighs for a greater challenge.)

5.Squat Pulse

How to: Stand with your feet hip-width apart, hands clasped in front of your chest. Push your hips back and bend your knees to lower into a squat. Lift your body up a couple of inches, then lower back down. That's one rep. Do 15 reps.

6.Donkey Kick

How to: Get on all fours on top of your mat. Keep your right knee bent at 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right toe kicking toward the ceiling. Reverse the movement to return to start. That's one rep. Do 15 reps on each side.

7.Fire Hydrant

How to: Get on all fours on top of your mat. Keep your right knee bent at 90 degrees as you lift your leg away from your body to the right. Return to start. That's one rep. Do 15 reps on each side.

8.Rotating Hydrant

How to: Get on all fours on top of your mat. Keep your right knee bent at 90 degrees as you lift your right leg away from your body, then rotate your leg until your knee is behind your body in a donkey kick position. Return to start. That's one rep. Do 15 reps on each side.

9.Glute Bridge

How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That's one rep. Do 15 reps.

10.Single-Leg Glute Bridge

How to: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping your thighs aligned, straighten one leg so that your toes point up. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep. Do 15 reps.

11.Sumo Glute Bridge

How to: Lie on your back with your knees bent, feet on the floor, a few inches wider than hip-distance apart. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That's one rep. Do 15 reps.

12.Squat Jump

How to: Stand with your feet hip-width apart, toes forward, with your hands in front of your chest. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat. Do 15 reps.

13.Glute Bridge Walk

How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position, and step your right foot a few inches forward, then follow it with your left. Return your right foot to start, then your left. That's one rep. Do 15 reps.

14.Burpee Squat Thrust

How to: Start by standing upright, feet hip-distance apart. Drop down and push your hands into the ground as you shoot your legs back. From here, quickly jump your feet to meet your hands, landing in a squat position. As you stand up, thrust your hips forward and bring your hands to your chest. That's one rep. Do 15 reps

15.Single-Leg Deadlift

How to: Stand on your left leg with your right palm facing towards your thighs. Extend your left arm to the side for balance. Keep your left leg slightly bent. Lean forward, extending right leg straight behind you, until your torso is parallel to the floor, and your hand is almost touching the floor. Drive into your left heel to return to the standing position. That’s one rep. Do 15 reps.

Credit:Fitness & Wellness Editor Kristine Thomason

Related website: https://www.womenshealthmag.com