Hip Squat
Expert Advice
Keep your chest up and back straight throughout the movement to maintain proper form and maximize glute engagement.
How-to-do Steps
- Stand with feet shoulder-width apart.
- Lower your body into a squat position, pushing your hips back and down.
- Go as low as you can without compromising your form, keeping your knees behind your toes.
- Drive through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Track Hip Squat in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Hip Squat primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hip Squat work?
Hip Squat primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hip Squat?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hip Squat suitable for beginners?
Yes, Hip Squat is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
