Bench Dip
Bench Dip primarily targets the muscles in your triceps, chest, and shoulders. Whether you want to ease some pressure or take on more of a challenge, bench dips are versatile to add to your routine.
BEGINNER
Hip Circles
Hip Circles are an excellent way to target the glutes—especially the glute medius. The move, a variation of the fire hydrant butt exercise, work your outer hip and gluteus medius, a small hip adductor muscle on the outer side of the pelvis that supports your hip and rotational movements of the thigh.
Demonstration Video
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Target Muscles
Instructions
- Sit on the floor with your legs stretched out in front of you. Raise your legs, keeping them straight and together, and lean back on your forearms. Fingertips should be tucked under the lower back.
- Prepare the body and make circles with your legs. Pause and repeat in the opposite direction.
Tips
- Avoid bending your torso. The movement must occur at the hip joint.
- Don't swing your legs so that momentum doesn't do the work for you.
Alternative Exercises
Hanging Hurdle
The hanging Hurdle works for the lower back, lower abdominals, obliques and strengthens the core. A hanging position is also good for your back, arms, and shoulders.
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