August 08, 2021 10 min read
Wide hips are a part of many people's ideal body shape. They are a sign of solid hips and glutes, and they promote that perfect hourglass figure.
To help you build the body of your dreams, we are sharing our top 10 exercises for wider hips! You can add these exercises to your existing lower body workout program or throw together a new hip workout! Even better, most of them require little to no equipment, so you can do them from anywhere.
Do not hesitate to start building your dream body. Get going with these top 10 exercises today!
Sumo walks are perhaps the best exercises for the hip abductor muscles, particularly the gluteus medius and tensor fascia latae. Not only do they target the hips, but they also work the core. Therefore, they have the double benefit of making the hips wider and tightening the core region
That combination makes them ideal for building an hourglass figure. Before getting started, you will need a looped resistance band. If you do not have a looped band, you can tie the ends of a regular resistance band in a knot.
Here is how to do sumo walks with proper form:
Your glutes intricately connect with your hips. In many ways, having ripped glutes leads to ripped hip muscles. Several muscles, including the gluteus maximus, gluteus medius, and tensor fascia latae, wrap around from the sides of the glutes to the hips.
Donkey kicks are the perfect exercise for strengthening the hips by directly strengthening the glutes! Not only will donkey kicks lead to better glutes and therefore hips, but they also give your backside a rounder and more lifted look. For ripped and rounded glutes, you can't go wrong with donkey kicks.
Here is how to do donkey kicks with proper form:
As you do the kicks, do not sink your lower back! The back should stay perfectly flat to avoid back injuries and keep the muscle-building benefits on the glute muscles.
After going donkey kicks, transition right into fire hydrants! While the donkey kicks build muscle in the glutes, fire hydrants build muscle in the outer hips and side glutes.
They both have the same starting position, so it's easy to move from one exercise to the other. Together, these two exercises make a great combination for building bigger hips.
Here is how to do fire hydrants with proper form:
As you do the knee lifts, keep your upper body facing the floor! The only thing that should be moving is your hip joint and knee. Everything else stays still!
Glute bridges are one of our favorite lower-body bodyweight exercises! You must add them to your weekly butt workout. In addition to stimulating muscle growth in the hips, they also grow the:
Here is how to do glute bridges with proper form:
The other great thing about glute bridges is that they are super versatile. There are countless variations that can help you build big hips. A few of our favorite variations include:
Moreover, you can put together an entire glute bridge workout that includes the regular bridge and several variations!
Lunges are one of the best lower body compound exercises. While the regular lunge is good for the hip muscles, side lunges are even better.
Also known as the lateral lunge, side lunges work the hips, outer thighs, and inner thighs. You might be surprised that the inner thighs intricately connect with the hips.
Four muscles in the inner thighs make up the hip adductor muscle group, including the:
The adductors support overall hip balance and alignment. Having well-balanced hips directly helps to build wider hips.
Here is how to do side lunges with proper form:
This next exercise combines a squat and lateral leg lift. On their own, both are excellent for the hips. When combined, they create one of the best exercises for the hips.
This exercise is particularly good at activating the gluteus minimus. Also known as the glute min, it is a tiny but mighty muscle. It is the smallest of all the glute muscles but has a couple of essential roles, including:
Moreover, while it is a small muscle, your hips wouldn't be able to function without it. For more on this fantastic muscle, check out our complete guide to understanding the glute min!
Here is how to do squat lateral leg lifts with proper form:
Make sure to move slowly through the movement so that you are targeting the correct hip muscles. Also, you can make the exercise even more challenging by holding a dumbbell in your hands at chest level.
What if there was an exercise that you could do lying down while still building muscle mass?
It turns out you can do just that with the lying-down version of the side leg hip abduction.
Here is how to do it with proper form:
There you have it; you can lay down (and relax a bit) and still build wide hips!
Hip thrusts are a challenging variation of the glute bridge. Like glute bridges, they focus on building strength and power in the glute muscles. They do require equipment, so they're not very at-home workout friendly.
But, they're worth throwing into your lower body workout routine for days that you are at the gym. Before getting started, grab a flat bench and barbell. You don't need a barbell, but using one will be more challenging for your glutes.
Here is how to do hip thrusts with proper form:
It is essential to keep your pelvis neutral during this exercise! You could severely injure your lower back if you allow your pelvis to drop. Therefore, only use a barbell if you can keep your pelvis neutral!
The sad truth is that your hips can only grow so wide. Unfortunately, the human bone structure biologically limits the width of the hips. While you can do exercises to widen the hips, those exercises will only go so far. However, you can help create the illusion of wider hips by snatching in your waistline.
A small waist helps make your hips look wider than what they really are. The way to do that is by doing exercises that target the muscles on the sides of your waist. And, the most prominent muscles on the waistline are the obliques. Moreover, while biology does limit hip growth, you can counter that limitation by shrinking your waistline!
Side plank hip dips are perhaps the best exercise for snatching your waistline by tightening the obliques.
Here is how to do them with proper form:
Finish off your hip-widening workout with curtsey lunges. We love them for creating wider hips for a few reasons, including:
As we mentioned above, your hips can only grow so wide. But, one way to make them look larger is to create a smaller waist. You can accomplish that by strengthening the obliques and losing belly fat.
The best way to lose belly fat is to up your heart rate with cardio exercise. Curtsey lunges do just that!Widen your hips, shrink your waistline, and stimulate weight loss with curtsey lunges!
Here is how to do them with proper form:
The path to building wider hips starts right here with these exercises. Let go of all the other advice and stick to these exercises to start seeing results right away. Your journey to wide hips begins right now!
Bonus tip: The party doesn't stop here. Check out our guide to the best glute medius exercises to build even wider hips!