What will make my hips wider

Deadlifts are centred around bending at the hips, whereas squats are centred around bending at the knees. And along with stimulating your hips, the deadlift will also work the rest of your posterior chain: spinal erectors, upper back, hamstrings, and grip. There are plenty of different deadlift variations that will better match your experience level, preferences, and goals. For example, one good deadlift variation for building up your hips is the Romanian deadlift.

This allows you to work your hips through their full range of motion while keeping constant tension on them, and it takes some of the strain off your quads, spinal erectors, and upper back. So after doing your deadlifts, these would make great follow-up lifts. The takeaway message here is that your program should include both squats and deadlifts.

That will ensure that your hips are worked in a variety of ways and that all of the various muscles in your hips will grow. We can take this one step further, too, including isolation lifts that focus on building up a bigger butt and wider hips.

The glute bridge and hip thrust are the best exercises for isolating the glutes. As a result, you can use your squats and deadlifts to gain overall size and strength, then add in 2—3 sets of glute bridges or hip thrusts to further emphasize your glutes.

Of the two variations, hip thrusts tend to be a little better for building bigger glutes. They work the hips through a deeper range of motion, training the glutes under a deeper stretch. To build bigger hips, you to do exercises that challenge the muscles in your hips—your glutes. You have a couple of different glute muscles: your gluteus medius and maximum. Both contribute to the overall size and shape of your hips. A good workout will stimulate muscle growth for 2—3 days. If you want to keep your hips growing all week long, work out 2—3 times per week.

Maybe even some side planks. The main thing to keep in mind is that you want to be getting stronger at these exercises. Every week, fight to lift more weight or do more repetitions. Bigger muscles are stronger muscles. As you grow progressively stronger , your hips will grow gradually bigger. To support muscle growth, remember to eat a good muscle-building diet and get plenty of good sleep. Now you know exactly how to build bigger hips. Or, if you want us to walk you through the process of building muscle, including teaching you the lifts, giving you a full workout program, a complete diet guide, a recipe book, and online coaching, check out our Bony to Bombshell Program.

His specialty is helping people build muscle to improve their strength and performance, with clients including college, professional, and Olympic athletes. Great info! I wish everything was packaged into different steps for the guide so it could be more affordable. Through a lot of testing and also from muscle-building and behavioural research, we know the program needs to touch on training, diet, lifestyle, and some other factors to help people actually follow through with action, which is why the program is packaged the way it is.

Building bigger glutes is healthy. Having more muscle mass is healthy. So is being stronger. So, in that sense, have big, strong hips is indeed a good health indicator. Just like how grip strength. Just like how being lean and strong is.

Body composition is a health factor. Not the only one, but quite a major one. I think it makes sense to be open about that: exercising, building muscle, and eating enough calories to get up to a healthy body weight are all healthy things. I say this as someone who has spent much of my life being underweight. The Bony to Bombshell program really opened my eyes as to how to not just build a strong body, but how to build an ultra feminine shape at the same time!

I have the. My workout routine used to consist of working a different muscle group every day of the week, but it only makes sense that if you want a certain area of your body to grow you have to focus on that area several times a week! Thanks guys!! Thanks so much for posting this comment! So great to hear about your experience, and also that you had already hit the 0.

Pretty awesome! Keep it up Meg. However, I have noticed that I see a lot glute transformation Vs hips, i. Thanks for your comment!

So you can focus on: a relativity. I would make the guess, based on research, that the 3D shape of your hips matter. No one will just see you in 2D, and the 3D shape with a bigger butt will still send all the healthy cues you want to send. But if you want to work the minimus and medius a bit more, you could definitely do some extra isolation work and see how it works out for you.

Anything that moves your legs away from your hips like side lying leg lifts, any side to side movement mini-band walks and things like clamshells should help. This study here shows that lateral step-ups helps with the medius and Nick Tumminello has a good video here. And this video has a good recap from the review from Reiman on the maximus and medius in the context of rehab.

Thanks a lot for your extensive answer Jared! Just hoping I can find good alternatives for some of the food aspects, because I do not live in the US, and some things are just not that easy to find or within a reasonable price bracket here :p. This is so true. Thanks for the article. What about people with big tummies and big arms but a small lower body—smaller hips and glutes. What type of exercises should they do to widen the hips and at the same time to remove the belly fat and arm fat?

To build bigger hips and glutes, the best exercises are heavy squats and deadlifts. Thanks for this article! Lots of manual therapy later and I gained 10 degrees of mobility.

Now to see what I can really do! It makes all the difference when you feel and move well. Absolutely, time to get down to work! Great article! You guys are always so informative and even extensive sometimes, yet I still am unable to stop reading until the end haha! Something small I noticed is that you do the bird dogs differently than what is taught in the B2B warmup video. Is there a reason for this difference?

I am still very new to weight lifting and work outs. I feel like I might be doing the excercises incorrectly but I do feel the burn where the videos have stated that I should. I have now acquired a mat and a set of non-adjusting 5 lb. I like the simple steps and I feel more confident. My only concern is my posture. Is there a cause for this? Should I be doing anything different or anything to correct this?

Been this way my entire life. Sit ups are excruciating due to this and my tailbone was always bruised in grade school P.

Thank you for all your support. Glad you liked the articles! If you running into a lot of pain issues, we always recommend to get checked out with an in-person assessment by a sports physiotherapist. You might have anterior pelvic tilt, and that might be contributing to the problem. You may want to Google that.

This focuses on gam aiming weight, but what if losing is what is needed. My hips are already big.. I never even knew about the 0. So what do I do to get at it being over weight is the problem? I refuse to get Lipo.. My arms, back and stomach is fat as well. Would it be a matter of dieting and doing excercises to shrink my waist and thighs more. Yes, this website is for the tiny minority of women who need to gain weight.

The mass majority of the fitness industry is centered around losing weight. It sounds simple but it can be incredibly difficult. But there are lots of ways to do this. A Intermittent Fasting diet will naturally cut one meal out of your day, while allowing you to eat to fullness to other meals.

Lifting weights is even more effective for losing weight than cardio, so look into that type of exercise for moving more. I hope that helps! Good thing is, she can improve it by putting on some lean muscle around her hips.

Most studies suggest that 0. Other studies suggest it is 0. That said, most doctors would suggest the ideal ratio in healthy women is anywhere from 0. Note: this is for premenopausal women, as WHR naturally increases after menopause. Here is a picture from a study on waist-to-hip ratio attractiveness that shows different waist-to-hip ratios to give you a better idea. Anything in this range is perfectly fine, but if you can aim for something, you should aim for 0.

Having hips that are wider than the waist ideally wide hips and a small waist is so desirable because it look so healthy and feminine!

Getting wider hips is difficult because really the only thing you can do is gain muscle. Nevertheless, putting on muscle can most certainly be done. It just takes time and dedication. The thing is, you need to put that muscle on in a sensible way.

Now, if you take that route, you can gain the muscle then cut that fat later. But ideally, you want to put on lean muscle mass while minimizing any fat or keeping fat off if possible at the same time it is possible with the right workout and diet, which we will tell you about.

If you are a skinny woman, maybe gaining a little fat will be good for your curves. Maybe you are overweight and if you shed off that stomach fat and tighten up your waist, you can create that curvy shape without even needing to put on much muscle around your hips. Maybe you are somewhere in the middle, not too muscular and not too fat. In this case, you can start training hard, building muscle around your hips while losing fat. Then, you will be off the curvy races. All in all, to improve waist to hip ratio, you need to do two things: keep your waist lean and build muscle around your hips butt and thighs.

Another nice trick for creating that hourglass shape is to build some shoulder muscle. With some more shoulder muscle, you can create the appearance of a skinnier waist. Moving on Having a slim waist will make your hips appear larger. This is why even petite women can look very curvy. The best exercises for shedding fat off your belly and waistline are weight training and HIIT.

Lifting weights or at least doing bodyweight workouts will help you build muscle, and the more muscle you have, the more of a calorie burning machine your body will be. The reason we choose HIIT over steady-state cardio is simple. HIIT, which stands for High Intensity Interval Training, will help you burn the same if not more calories as steady state cardio like running but without sacrificing muscle.

Yes, steady-state cardio will help you lose fat, but it will also cause you to lose muscle. HIIT training will not only help you maintain the muscle mass, it can actually help you build muscle. This is because HIIT recruits a lot of muscle fibers. Steady-state cardio will not. Nevertheless, you should be doing core exercises because a strong core is super important for injury resilience, balance, stability, and it makes you stronger in all of your movements as force is transferred from your limbs via your core.

If you are doing HIIT training and big compound movements like squats and deadlifts, your core will already be getting worked pretty well plus you will be burning tons of calories, which will help give your core a more defined look. Just do a couple quick core workouts per week in-between your main sessions. For most women, it's all about the legs and booty. Building up your shoulder muscles not only makes you look more impressive, but it also creates a greater illusion of a slimmer waist.

Some women swear by waist trainers, but for them to actually have a noticeable or dramatic effect, you need to wear them for a long time. Moreover, you need to be ready to sacrifice your health. If you get to the point where the waist trainer has actually reshaped your waist, then your internal organs will be squished and your breathing and digestion likely compromised. All that said, waist trainers or corsets are fine to wear under garments if you want to create the appearance of a smaller waist.

If it's hard to breathe, loosen it up. Another little trick for making your waist look smaller are high waisted pants. But, we are sure you already know this. This is why they are so popular.

They really emphasize the appearance of a big butt and an hourglass body shape. Exercises for growing muscle around your hips, as this is what wide hips and hourglass figure are made of If you want to make your hips wider, you need to focus on your gluteal muscles as well as your quads and hamstrings. These are the muscles that surround your hips and will make your hips wider hips.

Your gluteus maximus is the strongest glute muscle. In fact, it is considered one of the strongest muscles in the entire human body. The gluteus maximus is also the largest glute muscle and the largest muscle at the hip. Thus, it is obviously the most significant muscle to focus on when building bigger hips.

So, if your gluteus maximus is small now, no worries, it can and will grow. To know how to grow the gluteus maximus which, in turn, will make your hips wider , you need to understand how it functions The main job of the gluteus maximus is hip extension i.

Therefore, the gluteus maximus is activated during exercises like squats, deadlifts, and hip thrusts, as well as running, jumping, swimming and so on. The gluteus maximus also helps to externally rotate the hips and is a vital component of spinal stability. The gluteus maximus responds best to big compound exercises e. This will allow you to stretch and contract the muscle through a large range of motion, and you can go heavy to really stress the muscle. This is what it takes to build muscle.

Now, being that the gluteus maximus is large, you need to do a variety of exercises to hit it in its entirety essentially its upper and lower fibers. Further below, we will show you many of the best exercises for hypertrophy of the gluteus maximus. The gluteus medius and minimus are located on the sides of your hips and butt.

They are your side glutes. Both are dwarfed by the gluteus maximus, but they still play an important role in movement and developing wider hips. The gluteus medius and minimus have the same role. They function during lateral leg movements moving your leg away from your body. They also help with leg rotation.

So, exercises like side lunges and curtsy lunges as well as any hip abduction movement will target your gluteus medius and minimus. Moreover, they are activated during big compound lifts like squats, deadlifts, hip thrusts and any unilateral exercises as they help maintain hip stability. While big compound lifts are the best way to build your gluteal muscles, and these lifts mainly focus on the gluteus maximus, we will also give you some accessory or glute activation exercises like cable hip abductions and fire hydrants as they will help in building and sculpting your side booty, and they are great for building a mind-muscle connection, which will help you during heavily loaded compound lifts.

Building your quads will also be important in your journey to getting big hips. The bigger your quads are, the more wide your hips will appear. Fortunately, there is a huge crossover between building your gluteus maximus and building your quads the same with the hamstrings , as the big compound exercises that focus on your glutes will also target your quads and hamstrings.

For example, squats will build your gluteus and your quads; deadlifts will build your gluteus and your hamstrings. The best part about building a bigger butt is that you are not just making your hips wider and sexier, but you are also becoming more athletic, powerful, and injury resilient!

To sum it up, the muscles we will be focusing on for bigger hips are the gluteal muscles, but in that, we will also be growing the muscles in our upper and lower, posterior and anterior thighs. If you do the above, you will grow a bigger booty and in turn bigger hips.

For the newbies out there, you are going to get some serious booty gains the first year or so. So, be sure to study progressive overload techniques so you can continue to put on muscle after the newbie gain phenomenon ends. If you want to build bigger hips, you need a workout program that focus on hypertrophy specifically, not so much strength Moreover, you want that program to place emphasis on the glutes and lower body.

A hypertrophy program is going to include the right exercises for building muscle which we have the best ones below and the right rep ranges, overall volume and rest time. To further touch on rep ranges, aim to switch things up to keep your muscles guessing and shocked:.

If your goal is to build bigger hips, a good workout program will include the above and have a split as follows:. This will give you two full workouts to focus on your glutes, quads and hamstrings, as well as HIIT days for keeping fat off and your waist lean. Although many women want to develop an hourglass figure, some women may already have big hips and they just need to lose fat, so their workouts will look different than a skinnier woman or simply a woman with poor glute development.

So, we are primarily focused on building muscle. The goal is to build bigger hips, so we must do exercises that build our gluteal muscles, as those are the muscles that surround the outer hips. This will ensure you are developing your glutes in their entirety.

We will now go over various exercises that fit into the above categories, starting with vertical movements then horizontal movements, as these are your main glute builders for achieving wider hips. So, we will tell you the main lifts and then variations of these lifts you can employ in your program as well.

Squats are best done with a dumbbell or a barbell. Aim to go as deep into the squat as you can without rounding your lower back. This will ensure the greatest stretch of your muscles, allowing you to build more muscle. Hold for 30 seconds. Side leg lifts. Lie down on a mat on your right side with your back, neck, and head in a neutral position.

Rest your head on your arm, which should be extended above your head. Stack your legs on top of each other. Brace your core and begin to raise your left leg as high as you can. Pause at the top. Slowly return to the starting position. Do 15 reps with each leg for 3 sets. Start in an upright position with your feet slightly wider than shoulder-width apart. Your toes should point out slightly. Keep your chin tucked and neck neutral. Drop down until your thighs are parallel to the ground.

Be sure to keep your weight in your heels and your knees bowed slightly outward. Extend your legs and return to an upright position. Complete 15 reps for 3 sets. Glute bridge. Lie on your back with your knees bent and feet planted on the floor. Place your arms at your sides with palms flat on the ground. Contract your abdominals and glute muscles, press your feet into the floor, and lift your hips off the floor.

Your body should form a straight line from your shoulders to knees. Pause at the top for 5 seconds, then slowly lower to the starting position. Complete 3 sets of 15 repetitions. Your workout routine should include exercises such as squats, butt bridges, and lunges. Stand up straight with your feet hip-width apart.

Take one giant step forward, heel first, and slowly lower your body, bending both knees. Remember to keep your back and upper body straight, and don't bend your knees farther than 90 degrees. Then repeat with the other leg in front.

Lie on the floor on your back. Place your arms at your sides, and bend your knees. Your feet should be placed around shoulder width. Pressing your heels into the ground, lift your hips off the floor, and squeeze your butt while keeping your back straight.