Need Help With the Hips

im workin on a workout program and i need a primary and secondary exercise for the hips. any good one that i can use.

sumo deads, sumo squats.

what’s the prgram look like?

Day 1: Quads dominant/Hamstring
-(Quad)-
squat
lunge
Machine hack squat,
-(Hamstring)-
Deadlift
leg press
leg curl

Day 2: Pull (back, biceps, rear deltoids
-(Back&Rear deltoids)-
Pull-ups
One-arm dumbbell row
bent-over rear delt raise
-(biceps)-
Standing barbell curl,
Hammer curl
Machine curl

Day 3: Recovery

Day 4: Hips dominant/calves/abs
-(Hips)-
???
-(calves)-
workin on
-(abs)-
slant situps
leg rise

Day 5: Recovery

Day 6: Push (chest, triceps, deltoids)
-(chest)-
bench press
DB bench press
-(triceps)-
triceps dips
decline DB triceps extension
-(deltoids)-
military press
Arnold press

Day 7: Recovery

Hey Zep. I see in your avatar you pull sumo. I tried this a few times and liked it, but because I liked it I stopped. I pull conventional now (because it seems harder) but I am wondering, personally, what the difference is for you? I have read articles but I’m just looking to hear another man’s experience.

/threadjack

[quote]njrusmc wrote:
Hey Zep. I see in your avatar you pull sumo. I tried this a few times and liked it, but because I liked it I stopped. I pull conventional now (because it seems harder) but I am wondering, personally, what the difference is for you? I have read articles but I’m just looking to hear another man’s experience.

/threadjack[/quote]

I pull conventional now. When DLing sumo you use your hips and thighs more. All it does is change what pulls the load slightly and shortens the ROM. Sumos are fine do what variation you prefer.

good reads:
http://www.elitefts.com/documents/sumo_deadlift.htm

http://www.elitefts.com/documents/convert_to_sumo.htm

there.

Cool dude, good reads. I suppose this would be a bit more appropriate for targeting the glutes. In this way, my squat should increase. Thanks again.