Exercises like pelvic thrusts and hip rotations are key to getting a bigger, rounder butt and tighter inner thighs. Learn how to strengthen hip flexors to alleviate back pain and explore movements that can help you eliminate saddlebags.
Squats are among the best exercises for strengthening the muscles of your legs and hips. Two variations of the movement -- the back squat, which uses a barbell, and the hack squat, which requires a dedicated hack squat machine -- target the quadriceps muscles on the front of your thigh.
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To perform a lunge, you step forward from a standing position with one leg, bending both knees so that the trailing knee lines up under your hip, and then push back to return to the starting position.
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Hack squats, performed on a hack squat machine, derive their name from the machine's shoulder pads. "Hack" is a reference to the yoke placed around a draft animal's shoulders, notes strength training journalist Frederic Delavier in "Strength Training Anatomy."
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The hip abductors and adductors work in opposition to draw your thighs apart and toward each other, respectively. They also serve an important function as hip stabilizers during common movements such as walking and running.
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