Get Bigger Hips: 10 Effective Exercises - Fitplan Blog (2023)

While it's not possible to alter the hip bones you were born with, you can use glute and hamstring exercises to build muscles that give the appearance of bigger, wider hips. Achieving that hourglass figure requires exercises that target the three muscles that make up the glutes, as well as the obliques.

The most common mistake people make when trying to get bigger hips is to focus too much on just the gluteus medius. While this is an essential part of building great hips, it is not the be all and end all of achieving that goal.

Not everyone will be able to have super wide hips, but people of all body shapes can use certain exercises to build muscle and get a nice pear shape, even when the hourglass is just out of reach. Read on to learn how to get bigger hips and build a firmer, curvier body.

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Muscles that make big hips

For people with naturally smaller waists, building specific muscles is key to bigger hips. For those whose bodies store fat and build muscle in such a way that they automatically have wider hips since puberty, toning those muscles results in much shapelier curves and eliminates the love handles that sabotage even the best natural curves.

Your buttocks are made up of the gluteus maximus, gluteus maximus, and gluteus medius. You need to train these three muscles if you want a bigger butt and bigger hips. It is also important to work the quadriceps to give the appearance of larger hips.

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Benefits of bigger hips

Aesthetics shouldn't be the only motivator for increasing hip width. Because hip augmentation requires training your glutes and quads, you'll benefit from increased stability, improved posture, and increased sitting comfort.

important activities likewalk and runthey are affected by the amount of muscle you have in your hips and thighs. Although studies have shown that the width of the hip bone cannot be used to determine how fast a person can walk or run, the extra muscle helps speed up locomotion.

Diet for wide hips

If you want to build more muscle anywhere on your body, you need a slight calorie surplus. As a general rule of thumb, an extra 250 calories above your basal metabolic rate should be enough. If you find yourself gaining or losing a lot of weight, you can adjust this number until you find your sweet spot.

One problem many people have when they start exercising to build bigger hips is that they already have a significant amount of body fat. When you think of the ideal hourglass figure, it's easy to see how a big belly or love handles can ruin your chances. A stomach or love handles will sag, creating what is known as a hip drop.

It may be necessary to go through acutting phasebefore you start building muscle. You don't have to have 0% body fat to gain muscle, but you do need to get rid of the large fat deposits that tend to accumulate in the middle. For people starting out in this situation, the good news is that once they reach their weight loss goals at the end of a cutting phase, they are likely to see beginner gains quickly.

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Remember to count your macros no matter what stage you are at. Many people eliminate carbs entirely during a cutting phase, depriving their body of its preferred energy source and therefore making training less effective. As always, you need to get enough complete protein so that your body has what it needs to repair and build muscle.

Cardio for bigger and rounder hips

How about aerobic exercise to build muscle in the hips? While it stands to reason that using your glutes and quads for running would give them a great workout, it may not be the most ideal way to go about things, as long-distance cardio can burn the calories your body needs to build. muscle.

that doesn't mean thatCardio ruins your gains, but it does mean that you have to incorporate cardio into your exercise routine a little more strategically if you want to build muscle. Plyometrics is a great way to incorporate short bursts of explosive cardio into a workout that strengthens your glutes and quads.

Many of the bodyweight exercises we've included on this list have plyometric variations that will help add some cardio to your workout routine and strengthen key lower-body muscles like the hamstrings.

Accessories to enhance hips

Muscle growth depends on a process calledHypertrophywhich is increased with certain resistance exercises and strength training. More weight and resistance cause more muscle damage, which is then repaired. Your body strengthens your muscles to prevent similar destruction in the future, leading to more muscle gains.

If you want to take these exercises to the next level, consider investing in a resistance band that you can wrap around your legs to add resistance to the movements. If you want to add some upper body movement, you can hold dumbbells during these exercises.

The 10 best exercises for wide hips

You don't have to do all ten exercises every time.Do you go to the gym. Instead, you can choose 2-5 of these for each session and alternate between the remaining ten to ensure your body doesn't get used to the movements.

1. Einbeinige Gesäßbrücke

The glute bridge is a simple exercise that you can use as part of a warm-up or to complete intervals during your main routine. This single leg variation has less hamstring activation, which means your glutes get more of a workout.

How does it work:

Lie on the floor with the soles of your feet. Raise your left leg so that your left knee is close to your chest and hold it with both hands. Step back on the heel of your right foot and lift your hips so that a straight line runs from your neck to your right knee.

Hold the position for 1 to 2 seconds, and then return to the starting position. For the best glute workout, your active leg should be bent around aStore 135°. Make sure to switch to the left side after you've done all the reps on the right side.

2. Reverent lunge

The arched lunge is a variation on the traditional lunge that works the gluteus medius, which is located on the side of the leg, and gives a greater impression of larger hips. It can be done with dumbbells in each hand, a barbell hanging from your shoulders, or just your body weight.

How does it work:

First, stand at hip height. Move your right leg back so that it is behind your left leg. Place the ball of your right foot on the floor, making sure that your left knee is always aligned toward the toes of your left foot.

Lower into a squat position. Come back up for a repeat. From here, you can continue to lower and rise, or you can return to a normal standing position with your feet hip-width apart, then switch right and left legs before lowering back down.

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3. Fire hydrants

This exercise will not only help you get a bigger butt, but it will also strengthen your hip rotators, which can prevent injury to a critical and often injured joint in your body. With this exercise you can train the gluteus minimus and medius.

How does it work:

Lower yourself to the floor as if you were doing a push-up, but support your lower body with your knees. Choose which leg you want to start with and lift your knee off the ground. When doing this exercise, make sure your back is straight and both legs are bent at 90 degrees.

Lift your starting leg out to the side so your shin points that way, being careful not to lose the 90-degree angle on your active leg. Return to the starting position and do more reps on that side until you're ready to switch to the other side.

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4. Squat Partners

Add some cardio to your glute workout with this simple bodyweight move. You don't need any additional equipment, although you can easily add a barbell, dumbbells, or a resistance band if you prefer.

How does it work:

This squat variation adds a degree of lateral movement that most other leg and glute exercises lack. First, stand with your feet slightly wider than hip-width apart. Lower your butt into a squat until your thighs are parallel to the floor.

When you return to the starting position, step to the side with your right leg as high as possible. Take care not to hyperextend the leg. Return to a squat once your right leg is down, then kick out your left leg on the next rise.

5. Bulgarian squat

Your quads, hamstrings, glutes, and calves will get toned with this great training. With the Bulgarian squat, you will not only get a bigger butt, but also a strong and athletic lower body.

How does it work:

You'll need a small platform for this exercise, but a chair or sofa works just as well if you're exercising at home. Stand slightly in front of your chosen platform, and then bring your left leg behind you so that your toes are on the platform.

Lean forward slightly to accommodate this pose and avoid hyperextending your lower back. Squat down, and then return to the starting position. After doing the reps with your right leg, switch legs back.

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6. Sumo-Walk

It may seem like this simple exercise can't build muscle mass in the hips, but it does a great job when it targets the lower body. The position is similar to the bottom of a squat, but you remain in that position throughout the movement.

How does it work:

Stand with your feet wider than hip-width apart, then lower into a squat. Instead of returning to the starting position like you would with a traditional squat, move your right leg to the right and follow with your left, making sure to keep your knees apart. .

You can take two steps to the right and then two steps to the left until you get tired. Use resistance bands on your legs or hold a kettlebell in your hands to increase the burn.

7. Claws

Also known simply as clams, this quick exercise targets the gluteus medius and gives you a bigger butt with minimal effort. This muscle also gives you more pelvic stability.

How does it work:

Lie on your right side with your right leg over your left. Your heels should be bent 45 degrees so they are directly under your butt. Raise your right knee as high as you can, then slowly lower it.

Make sure that your hips do not move during this exercise. Switch to lying on the other side to give the left side the same exercise.

8. Romanian deadlift

If you want to work your hamstrings in addition to your glutes, RDLs are a great way to do it. For this variation you will need a bar or some type of replacement.traditional deadlift.

How does it work:

Grasp the bar with your hands shoulder-width apart and grasp the bar at thigh-width apart. Roll your shoulder blades back, making sure your feet are together and your legs are straight.

Bend at the waist to lean forward and move the bar toward the floor. Don't go beyond what your body can stretch; if you can get your torso parallel to the floor, that's fine. Return to the starting position and repeat the exercise.

9. Donkey legs

Donkey kicks are one of the best moves to warm up or cool down. You don't need any additional equipment, although you can add a resistance band if you'd like.

How does it work:

Lower yourself into a pushup position, but support your body weight on your knees instead of your toes. Your arms should be under your shoulders and your legs should be bent at a 90 degree angle. Lift one leg at a time so that the thigh is in a straight line with the torso, making sure it is no more than a 90 degree angle.

Bring that leg back to starting position and then do all reps on that side or switch to the other side.

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10. Squat-Hüftabduktion

Once you've mastered the sumo-walking-like squat movements, you can move on to the hip abduction squat to move in a new direction. If you want an extra challenge, you can wrap a resistance band around your legs.

How does it work:

Stand with your feet slightly wider than hip-width apart, then lower into a squat. Then move your right leg back and forth. Allow your hips to change direction to accommodate this movement. Then return to the starting position and repeat the same movement with the left leg.

Make sure you only take four steps during this move: right leg out, right leg back, left leg out, and left leg back. Keep the same depth in your squat for best results.


While it's not possible to change our bone structure or the way our bodies store fat, there are plenty of exercises you can use to build muscle in your hips and buttocks to give you the appearance of bigger hips for rent. It's hard work, but using these 10 exercises for bigger hips will pay off when you're rocking that pear or hourglass figure.

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