Victor Forge
Building bigger hips is a goal for many people, particularly those who desire an hourglass figure. While bone structure plays a role in hip width, building up the muscles around the hips can create the illusion of wider hips. The gluteal muscles, including the gluteus maximus, medius, and minimus, are key to achieving this. Exercises such as squats, deadlifts, hip thrusts, and lunges are effective in targeting these muscles and creating a fuller, curvier lower body. Additionally, building the surrounding muscles, such as the quads and hamstrings, can contribute to the appearance of wider hips. It's important to note that muscle growth takes time and consistent training, with results varying based on genetics and lifestyle factors.
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What You'll Learn
Gluteus maximus
The gluteus maximus is the largest and most superficial of the three gluteal muscles, forming the prominence of the gluteal region or buttocks. It is the outermost muscle of the buttocks, arising from connections to nearby structures, including the pelvis, sacrum, coccyx, and femur. The gluteus maximus is responsible for several functions, including extending and externally rotating the thigh at the hip joint. It also contributes to thigh abduction and adduction.
The gluteus maximus is a crucial muscle for various physical activities, such as running and weight-lifting. Its strength and power are often considered a symbol of health and athleticism. Additionally, the gluteus maximus plays an essential role in counteracting the flexion of the hip, acting as the chief antigravity muscle during sitting. This muscle helps to stabilise the femur and maintain balance while standing.
In terms of exercises, the gluteus maximus is targeted by squats and their variations, such as split squats, unilateral squats, and wide-stance lunges. These exercises can help isolate and strengthen the gluteus maximus, improving its function and appearance.
Injuries to the gluteus maximus can be assessed through functional tests like the 30-second chair-to-stand test, which evaluates strength, flexibility, pain, and endurance during rehabilitation. The piriformis test, which measures the flexibility of the gluteus maximus, is another important assessment tool that requires a trained professional.
Overall, the gluteus maximus is a significant muscle for both functional movement and aesthetic appeal. Its strength and development can be enhanced through targeted exercises, contributing to improved physical performance and a desired body shape.
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Glute medius
The gluteus medius is a hip abductor muscle, located on the lateral aspect of the upper buttock, below the iliac crest. It is the main muscle on the side of the hip, and it works to abduct the hip joint, as well as assisting in flexion and medial rotation. The gluteus medius is a broad muscle, with its upper attachment on the gluteal or lateral surface of the ilium, situated between the anterior and posterior gluteal lines. It is covered by the gluteus maximus, except for the anterosuperior third of the muscle, which remains uncovered.
The gluteus medius plays a crucial role in maintaining stability and upright posture when standing on one leg, running, or walking. When one foot is off the ground, the body weight tends to make the pelvis sag on the unsupported side. However, the gluteus medius, along with the gluteus minimus, counteracts this force by generating powerful traction on the hip bone, thus preventing the pelvis from dropping. This muscle also supports the pelvis during gait by producing hip rotation, with assistance from the gluteus minimus and tensor fascia lata.
Weakening of the gluteus medius can occur from sitting with crossed legs for extended periods, as this position elongates the muscle beyond its resting length. Weakness in this muscle has been associated with lower-limb musculoskeletal issues and gait disturbances following a stroke. Gluteus medius tears are common injuries, often caused by degeneration of soft tissue through normal wear and tear, and they are more prevalent in women between the ages of 50 and 70. Tears can cause acute and chronic hip pain and may require surgical repair if conservative treatments are ineffective.
To strengthen the gluteus medius, exercises that target the hip abductors are recommended. One such exercise involves assuming a squat position with your arms bent comfortably in front of you. From this position, step to the right and then to the left, performing 2-4 steps in each direction for one repetition. Aim for 10 repetitions, completing 2-3 sets. Adding a mini band around your thighs during this exercise can further engage the gluteus medius and increase intensity.
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Squats
While wider hips are mostly a function of genetics and bone structure, certain exercises can help strengthen and sculpt your hips. One such exercise is the squat, which is a fundamental movement pattern that can help with many functional movements like sitting down and standing up from a chair.
To perform a basic squat, start by standing straight with your feet together. Leading with your right foot, step out to the side, bending your knee as you land, keeping your left leg straight. Keep your chest high and abdominals engaged. Make sure both knees are aligned over your shoelaces as you bend, and aim your back knee toward the ground. Try not to let your left leg deviate to the left. You may feel that you are making an "X" with your thigh bones. Stand tall as you return to the back to the starting position.
To increase the intensity of the basic squat, you can add a sidekick to your squat. This incorporates hip abduction into the standard squat exercise and also momentarily gives you a single-leg squat experience, challenging your balance. Alternate legs as you do this, as you may find it increases your heart rate.
For an even more intense workout, you can add a mini band around your thighs and assume a squat position with your arms comfortably bent in front of you. Maintain the squat position and begin to step to the right 2-4 steps, then repeat to the left. For an intense burn, stay low for as long as you can. Assuming 1 repetition is 2-4 steps to the right followed by 2-4 steps to the left, do 10 reps, 2-3 times.
In addition to building strength in your hips, squats can also help to strengthen your quadriceps, glutes, thighs, and core. They can also increase your stability and flexibility, and relieve tightness in your lower back.
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Hip thrusts
To perform a hip thrust, set up with your back against an elevated surface, such as a bench or box, with your knees bent and feet flat on the ground. The bench should be just below your shoulder blades, and your feet should be about shoulder-width apart. Keeping your chin tucked, push through your heels, and contract your glutes to push your hips upward until your thighs are parallel to the floor and your legs form a 90-degree angle.
If you're a beginner, start with bodyweight hip thrusts and aim for 3 sets of 12 reps. Once that becomes easy, you can add extra resistance by placing a dumbbell or weighted plate on your hip bones. You can also use a barbell, but be careful to set up properly and maintain good form to avoid injury.
For an extra challenge, try the single-leg variation, where you perform the hip thrust with one leg out straight and the other foot planted on the ground. This will help increase unilateral strength and hypertrophy.
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Deadlifts
To perform a deadlift, you pull the weight from the floor to your thighs with a neutral back. Hold the weight for a second at the top with locked hips and knees, then return the weight to the floor by moving your hips back and bending your legs. It is important to maintain good form during deadlifts to avoid scraping your shins or injuring your back. Keep your chest high and abdominals engaged, and be sure to warm up the muscles surrounding your hips before beginning.
For those looking to increase muscle mass in the hips, adding weight during deadlifts can be beneficial. Dumbbells or weighted plates can be held in front of the chest to increase the intensity of the exercise. Additionally, a mini band can be placed around the thighs to further engage the hip muscles.
While deadlifts can be an effective exercise for building muscle in the hip area, it is important to note that genetics and bone structure also play a significant role in the width of one's hips. A well-rounded fitness routine and a healthy muscle-building diet can contribute to achieving the desired results.
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Frequently asked questions
Some exercises to build bigger hips include squats, deadlifts, hip thrusts, and curtsy lunges.
The muscles to target to build bigger hips are the gluteal muscles, including the gluteus maximus, gluteus medius, and gluteus minimus.
Muscle growth takes time, and the rate of muscle growth depends on genes and lifestyle factors. However, true beginners may see growth in a few weeks, while experienced weightlifters may take a few months.
Building bigger hips can lead to increased stability, better posture, and improved athletic performance. It can also create a more aesthetically pleasing figure for those who desire an hourglass or pear-shaped body type.
It is important to warm up before performing exercises for bigger hips to prevent injury. Additionally, overworking the tensor fasciae latae (TFL) muscle can cause knee, hip, or back pain. Maintaining a balanced workout routine and proper nutrition is crucial for overall health and fitness.
