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Hip Squat

Step by step instructions, muscle activation and variants for the Hip Squat.

EasyGlutesQuadriceps

About this exercise

The hip squat is a bodyweight squat variation that emphasizes sitting back into the hips, placing greater demand on the glutes and hip extensors. The movement encourages a more pronounced hip hinge compared to a standard squat, making it effective for developing hip and glute strength.

How to Perform

  • Stand with feet shoulder-width apart, toes slightly turned out
  • Brace your core and keep your chest upright
  • Push your hips back and down as you lower into a squat
  • Focus on driving your hips rearward to engage the glutes throughout the descent
  • Lower until your thighs are at least parallel to the floor
  • Drive through your heels and squeeze your glutes to return to standing

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

About the Hip Squat

The Hip Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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