13 Exercises That Start With H

Struggling to find new ways to challenge your body and inject some excitement into your workout routine?

Many people search for exercises that are both effective and engaging, aiming to build strength, flexibility, and endurance without getting bored or hitting a plateau.

Interestingly, there’s a treasure trove of exercises that all share something in common—they start with the letter ‘H’. This might seem like a small detail, but it’s a great way to bring structure and creativity into your fitness journey.

Our article dives deep into 13 dynamic exercises beginning with ‘H’, including favorites like high knees, Hindu push-ups, hamstring curls, among others.

Ready to get started?

1. Hindu Push-Ups

Hindu push-ups are a dynamic exercise that works your entire body with a focus on your upper body and core, providing both strength and power gains.

How To Do

• Start in the downward dog position, with your feet hip-width apart and your hands placed slightly wider than shoulder-width.
• Lower your body in a swooping motion, dipping your chest and hips down while bringing your head up.
• Continue this motion until you reach a cobra pose, stretching the abdomen and engaging your back muscles.
• Reverse the movement to return to the starting position. This completes one rep.

Muscles Worked

• Pectorals (chest)
• Deltoids (shoulders)
• Triceps
• Serratus anterior
• Core muscles

Mastering Hindu push-ups can be a game-changer for anyone looking to build muscle endurance and engage in comprehensive upper body workouts.

2. Hamstring Curls

Hamstring curls are a versatile exercise that strengthens your lower body, particularly targeting your hamstrings.

This exercise not only improves muscle tone but also contributes to better balance and knee stability.

How To Do

• Start by choosing your hamstring curl variation: standing, lying on a bench, or using a seated leg curl machine. Each offers unique advantages for muscle engagement and skill level adjustment.
• Focus on keeping your movements controlled. Slowly lift your heels towards your buttocks, squeezing the hamstrings at the top of the movement.
• Gradually lower your legs back to the starting position to complete one rep, ensuring continuous tension in the hamstring muscles throughout.

Muscles Worked

• Glutes
• Lower back
• Core muscles

3. Hanging Leg Raises

Hanging leg raises are an exceptional exercise for targeting the core, specifically the abdominal muscles and hip flexors.

This advanced workout not only enhances core strength but also improves shoulder stability and mobility.

How To Do

• Find a pull-up bar or a Roman chair that allows you to hang freely.
• Grip the bar with your hands shoulder-width apart. If you’re on a chair, place your forearms on the pads and grip the handles.
• Start with your legs straight down, hanging from the bar.
• Keeping your legs straight, contract your abdominals to lift your legs in front of you to at least hip height.
• Aim for control—raise and lower your legs slowly, avoiding momentum.
• Repeat for desired reps while maintaining proper form.

Muscles Worked

• Core: This is your main target, specifically the rectus abdominis and transverse abdominis.
• Hip Flexors: The iliopsoas and sartorius kick in as you lift your legs.
• Lower back: It also gets in some action, stabilizing your spine throughout the exercise.

4. High Knees

High knees are a dynamic and versatile exercise that elevate your heart rate while improving lower body strength.

This plyometric move enhances cardiovascular fitness, targets major leg muscles, and requires no equipment, making it accessible for a wide range of fitness enthusiasts.

How To Do

• Start by standing with your feet hip-width apart.
• Lift one knee to the chest level, then quickly switch to the other knee, maintaining a fast pace.
• Pump your arms in sync with your legs to increase intensity and stability.
• Focus on landing softly on the balls of your feet to reduce impact.
• Aim for high intensity by trying to get your knees as high as possible with each repetition.

Muscles Worked

• Core
• Calves
• Glutes and Hamstrings

This exercise turns your lower body into a powerhouse, and even your upper body gets in on the action with arm movement.

5. Hip Thrusts

Hip thrusts have garnered significant attention for their effectiveness in lower body workouts.

This exercise specifically targets the gluteus maximus, proving to be essential for anyone looking to enhance their strength and conditioning exercises.

How To Do

• Begin by sitting on the ground with a bench directly behind you. Have a loaded barbell over your legs. Use a padded mat to reduce discomfort.
• Roll the bar so that it is directly above your hips and lean back against the bench so that your shoulder blades are near the top of it.
• Drive through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet.
• Extend as far as possible, squeezing your glutes at the top of the movement before returning to the starting position.

Muscles Worked

• Hamstrings
• Quadriceps
• Core muscles

6. Hammer Curls

Hammer curls stand out as a superior exercise for enhancing both the aesthetics and functionality of your arms.

They target unique muscles that other bicep exercises might overlook, offering a comprehensive approach to arm training.

How To Do

• Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso.
• Keep your elbows close to your body as you curl the weights upward, maintaining the hammer grip throughout the movement.
• Lower the dumbbells back down slowly to complete one rep.

Muscles Worked

Hammer curls primarily target the biceps brachii, particularly the long head on the outside of the arm, contributing to that coveted muscle definition.

They also hit the brachialis and brachioradialis, muscles deeper in the upper arm and the forearms.

7. Hurdle Hops

Ready to challenge your legs and core with some explosive action?

Hurdle hops can spice up your routine while working major muscle groups and enhancing athletic skills. Get ready to hop into it!

How To Do

• Place a series of hurdles at equal distances apart—start with a distance and height that are challenging yet safe.
• Stand with your feet shoulder-width apart at the start line.
• Propel yourself over the first hurdle using a swift jumping motion, pushing off with the balls of your feet.
• Swing your arms to gain momentum as you jump.
• Land softly on the balls of your feet with a slight bend in your knees to absorb the impact.
• Immediately jump over the next hurdle without pausing, keeping up a quick and rhythmic pace.

Muscles Worked

• Quadriceps
• Calves
• Core

8. Horizontal Rows

Horizontal rows stand out as a powerful exercise for strengthening the back and addressing muscle imbalances.

This upper body workout targets major muscles, providing both strength training and muscle development.

How To Do

• Start by selecting your equipment. You can use a horizontal row machine or opt for alternative methods such as resistance bands or a simple bar setup at home.
• Position yourself facing the equipment with feet shoulder-width apart. Ensure your grip on the handle or bar is firm.
• Lean back slightly, keeping your spine straight and core engaged. This posture is crucial for activating the right muscles during the exercise.
• Pull the handles or bar towards your lower chest, drawing your elbows back past your sides in a smooth, controlled motion.
• Focus on squeezing your shoulder blades together at the peak of the movement to maximize engagement in the target muscles.
• Slowly extend your arms back to the starting position, maintaining control to keep tension on the muscles throughout.
• Aim for 3-4 sets of 8-12 repetitions, adjusting based on your fitness level and goals.

Muscles Worked

• The latissimus dorsi, which spans a large portion of the back and enhances overall back width and strength.
• Rhomboid muscles are deeply involved too; these help retract and stabilize the shoulder blades.
• Biceps play a supporting role in this exercise, aiding in pulling movements and adding arm strength.

9. Heel Raises

Heel raises are a no-fuss, efficient exercise to strengthen your calves and improve balance.

Let’s step into the how-to, the muscles you’ll engage, and the juicy benefits that come along!

How To Do

• Stand upright with your feet shoulder-width apart on a flat surface. Ensure your posture is straight and your hands rest on your hips for balance.
• Slowly lift your heels off the ground, pushing onto the tips of your toes while keeping your knees straight.
• Elevate as high as possible, then hold this position briefly to maximize calf muscle engagement.
• Carefully lower your heels back down to the starting position to complete one repetition.
• Aim for 8 to 12 repetitions per set and consider performing multiple sets throughout the day for best results.

Muscles Worked

• The medial gastrocnemius: This muscle contributes significantly to the bulge visible in the rear calf area when you elevate your heels.
• The lateral gastrocnemius: Works alongside the medial part to give power and shape to calf movements.
• The soleus: Though less visible, it plays a crucial role in standing and walking activities.

10. Hang Clean

Mastering the hang clean can revolutionize your strength training routine. It challenges multiple muscle groups simultaneously, enhancing both power and physical conditioning.

How To Do

• Begin with your feet shoulder-width apart, holding a barbell at thigh level. Ensure your grip is firm and slightly wider than shoulder width.
• Bend at the knees slightly, keeping your back straight. This starting position primes your body for the explosive movement to come.
• Execute the clean by extending through the hips and legs rapidly, then shrug your shoulders upwards without bending your arms.
• As the barbell ascends due to the force generated, quickly rotate your elbows forward and catch the barbell at shoulder height in a front squat position.
• Complete the movement by standing up fully, ensuring that you stabilize yourself with a strong core to protect your spine.

Muscles Worked

• Quadriceps
• Hamstrings
• Glutes
• Core
• Shoulders

11. Hollow Body Hold

Master the art of the Hollow Body Hold to significantly enhance your core strength and stability.

This exercise effectively targets several key muscle groups, providing a comprehensive workout that is essential for any fitness enthusiast.

How To Do

• Start Position: Lay flat on your back with arms by your sides and legs fully extended.
• Engage Your Core: Contract your abdominals firmly, pressing your lower back into the floor to eliminate any gap.
• Head and Limb Elevation: Raise your arms and legs off the ground, keeping them straight. Your arms should hover above head-level and legs a few inches above the ground.
• Final Pose Maintenance: Ensure your chin is not tucked into your chest and that you continue to breathe normally while maintaining the position for several breaths or a set duration.

Muscles Worked

• Core Powerhouse: Primarily works the transverse abdominis and rectus abdominis.
• Stability Contributors: Engages muscles responsible for stability and posture, such as the obliques and the muscles around the spine.

12. Hanging L Sit

Looking to level up your core workout with a blend of strength and balance?

Let’s break down the Hanging L Sit: a potent exercise that targets multiple muscle groups, while also boosting your strength and flexibility.

How To Do

• Start by gripping a pull-up bar with both hands placed shoulder-width apart.
• Firmly engage your core muscles as you lift your legs to form a 90-degree angle with your body.
• Keep your legs straight and toes pointed throughout the exercise to maintain proper form.
• Focus on breathing steadily as you hold this position for several seconds.
• Gradually lower your legs back down with control to complete one repetition.

Muscles Worked

• Core
• Quads
• Hip Flexors
• Shoulders

13. Hack Squats

Transitioning from the core-strengthening hanging L sit, we shift our focus to the lower body with the powerful hack squat.

This leg exercise not only targets your quadriceps but engages your glutes, hamstrings, and calves, along with your core.

How To Do

• Start by positioning yourself on a hack squat machine with your back against the pad.
• Place your shoulders under the machine’s shoulder pads.
• Position your feet shoulder – width apart on the platform.
• Ensure your toes are pointing slightly outwards for balance and comfort.
• Carefully unhook the safety bars and slowly lower yourself down into a squat position.
• Keep lowering until your thighs are parallel to the platform or as low as you can comfortably go.
• Press through your heels to return to the starting position, engaging your quads and glutes throughout the movement.
• Lockout at the top of the movement for a full extension but avoid overextending.

Muscles Worked

• Quadriceps
• Glutes
• Adductors
• Calves

Conclusion

Embracing these 13 exercises beginning with ‘H’ welcomes a transformative journey into fitness and well-being.

These workouts, featuring everything from high knees to hollow body holds, offer variety and challenge for any level of physical activity.

They target key muscle groups, ensuring holistic strength and improving cardiovascular health. Consistent practice promises noticeable improvements in both physical prowess and mental resilience.

This collection stands as a comprehensive guide for anyone ready to elevate their fitness routine through engaging, effective movements.