While you can't actually make your hips wider, you can build muscle around your hips with consistent high-volume, weight-training workouts. Your sessions need to feature exercises that specifically target the muscles in your hips, including the gluteus maximus, gluteus medius and tensor fasciae latae, and each of the exercises should be done for a number of sets and reps that are designed to elicit gains in muscle size. Fit two hip-specific workouts into your weekly workouts, allowing two to three days off in between so that your muscles can heal and grow.
Volume and Exercises for Hip Size
After a dynamic warm-up, begin with squats, which are a staple for hip building. Select from back squats, front squats or dumbbell squats. Squats are among the best for building muscle because they’re a compound, multi-joint exercise. They work your gluteus maximus, quadriceps and gastrocnemius muscles and require movement at your hips, knees and ankles. Other multi-joint hip exercises to add to your workout include side, front and walking lunges. These lunges require movement at your hips, knees and ankles and work your gluteus maximus and gluteus medius, as well as your quadriceps and gastrocnemius muscles. Target your gluteus medius and tensor fasciae latae muscles with weighted lying hip abduction, which isolate movement at the hip joint. Tailor your workout for building size and width by completing each exercise for three to five sets of eight to 12 reps and resting for 45 seconds between sets.
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