How to Get Wider Hips: 10 Effective Exercises - Fitplan Blog (2023)

While it isn’t possible to change the hip bones you were born with, you can use glute and thigh exercises to build muscle that will give the appearance of bigger, wider hips. Getting that hourglass figure takes exercise that targets all three muscles that make up your glutes as well as your oblique muscles.

The most common mistake people make when they want to get wider hips is to concentrate too much on just their gluteus medius. While that is an essential part of building big hips, it’s not the end-all-be-all to achieve that goal.

Not everyone will be able to get super wide hips, but people of all body shapes can use certain workouts to build muscle and get a nice pear shape even if the hourglass is out of reach. Read on to learn how you can get bigger hips and build a more toned, curvy body.

(Note: Want our elite trainers to help you build the hips you’ve been striving for? Start your Fitplan free trial today!)

Muscles That Make Big Hips

For people with naturally skinnier waistlines, building up certain muscles is key to having bigger hips. Those whose bodies store fat and build muscle in such a way that they automatically have wider hips from puberty, toning that muscle will make for much shapelier curves and prevent love handles that will sabotage even the best natural curves.

Your glutes are made up of the gluteus maximus, gluteus minimus, and gluteus medius. You have to work all three of these muscles if you want a bigger booty and wider hips. It’s also vital to work your quads to give the impression of bigger hips.

(Note:You can download theFitplan App for free on Google Play!)

How to Get Wider Hips: 10 Effective Exercises - Fitplan Blog (1)

Benefits of Bigger Hips

Aesthetics shouldn’t be the sole motivator for increasing your hip width. Since getting bigger hips requires working out your glutes and quads, you’ll benefit from increased stability, better posture, and more comfort when you’re sitting down.

Important activities like walking and running are impacted by the amount of muscle you have on your hips and thighs. Although studies have found that the width of the hip bone cannot be used to determine how fast a person can walk or run, having additional muscle does help speed up locomotion.

Dieting for Wider Hips

If you want to build more muscle anywhere on your body, you’ll need to be at a slight caloric surplus. As a very general rule of thumb, about 250 extra calories above your base metabolic rate should do the trick. If you see too much weight gain or weight loss, you can adjust this number until you find your sweet spot.

One problem many people have when they start to exercise to build bigger hips is that they already have a substantial amount of body fat. If you think about the ideal hourglass figure, it’s easy to see how having a gut or love handles will ruin your chances. A paunch or love handles will sag down, creating what’s called a hip dip.

It might be necessary to go through a cutting phase before you start to build muscle. You don’t have to be at 0% body fat to build muscle, but large deposits of fat that tend to build up in our mid-section will have to go. For people starting out in this situation, the good news is that you’ll likely be getting newbie gains quickly once you achieve your weight loss goals at the end of a cutting phase.


Helpful Hint: Shred fat with our Fitplan during your next cutting phase!

Remember to count your macros regardless of what phase you’re in. Too many people cut out carbs entirely during a cutting phase, depriving their bodies of their most preferred energy source and making workouts less effective as a result. As always, you’ll need to consume lots of complete proteins so your body has everything it needs to repair and build muscle.

Cardio for Larger, Rounder Hips

What about cardio exercises to build muscle on your hips? While it does stand to reason that using your glutes and quadriceps to run would give them a great workout, it might not be the most optimal way to go about things because long-distance cardio can burn the calories your body needs to build muscle.

That doesn’t mean that cardio ruins your gains, but it does mean that you have to be a bit more strategic about fitting cardio into your workout routine if you want to build muscle. Plyometrics are a fantastic way to fit small bursts of explosive cardio into a routine that will build up your glutes and quadriceps.

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

Accessories for Growing Bigger Hips

Muscle growth relies on a process called hypertrophy, which is increased by certain resistance and strength training exercises. More weight and resistance causes more muscle damage, which is then repaired. Your body makes your muscles stronger to avoid similar destruction in the future, leading to more muscle gains.

If you want to take these exercises to the next level, you should invest in a resistance band that you can put around your legs to give them more resistance as you go through the motions. If you want to add some upper body action, you can hold dumbbells as you practice these exercises.

10 Best Exercises for Big Hips

You don’t have to do all ten of these exercises every time you go to the gym. Instead, you can choose 2 – 5 of them to do during each session and continue swapping out between the remaining ten to make sure your body doesn’t get used to the motions.

1. Single-Leg Glute Bridge

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

How It’s Done:

Lie down on your back with the soles of your feet flat on the ground. Lift your left leg up so that your left knee is close to your chest and hold it there with both hands. Go back on the heel of your right foot and lift your hips so that there is a straight line going from your neck to the right knee.

Hold the position for 1 – 2 seconds and then sink back down to the starting position. For the best glute workout, your active leg should be bent at about a 135° angle. Make sure you switch to the left side after finishing all the reps on your right.

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2. Curtsy Lunge

The curtsy lunge is a variation of the traditional lunge that will work your gluteus medius, which is on the side of your leg and will give a greater impression of bigger hips. It can be done with dumbbells in each hand, with a barbell on your shoulders, or with bodyweight alone.

How It’s Done:

Start by standing with your feet about hip-width apart. Move your right leg back so that it goes behind your left leg. Place the tip of your right foot on the ground and make sure your left knee is always in alignment with the direction of the left toes.

Lower into a squat position. Rise to the top again for one rep. From here, you can either continue to lower and rise or you can return to the normal standing position with your feet hip-width apart and then reverse your right and left legs before lowering again.

Helpful Hint: Sculpt your booty muscles with our Booty x Body Boost 2 Fitplan!

3. Fire Hydrants

Not only will this exercise help you get a bigger butt, but it will also help your hip rotators gain strength which can prevent injury to a critical and frequently injured joint in your body. You can work your gluteus minimus and medius with this exercise.

How It’s Done:

Get down on the ground as if you were going to do a push-up, but support your lower body with your knees. Choose which leg you want to start with and lift that knee up off the ground. Make sure your back remains straight throughout this exercise and both legs are bent at a 90-degree angle.

Lift the starting leg out to the side so that your shin is pointing in that direction, taking care not to lose the 90-degree angle in the active leg. Return it to the starting position and continue to do reps on that side until you’re ready to switch to the other side.

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4. Squat Side Kicks

Add a small bit of cardio to your butt workout with this simple bodyweight move. You don’t need any extra equipment although you could easily add a barbell, dumbbells, or a resistance band if you prefer.

How It’s Done:

This squat variation adds a degree of side movement that most other leg and butt workouts don’t offer. First, stand with your legs a little more than hip-width apart. Lower your butt into a squat position until your thighs are parallel with the floor.

As you rise back toward the starting position, kick your right leg out to the side as high as you can. Make sure you don’t overextend the leg. Go back into the squat position as soon as your right leg is down and then kick out with the left leg on the next rise.

5. Bulgarian Split Squats

Your quads, hamstrings, glutes, and calves all get a workout with this great leg workout. Not only can you get a bigger butt with Bulgarian split squats, but you can get a strong and athletic lower body, too.

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How It’s Done:

You’ll need a small platform for this exercise but a chair or couch works just as well if you’re working out from home. Stand a slight distance in front of your chosen platform and then place your left leg behind you so that your toes are on the platform.

Lean forward slightly to accommodate this stance and keep your lower back from extending too much. Drop down in a squat and then rise back to the starting position. Switch your rear leg after the reps are finished on your right leg.

Helpful Hint: The yoga poses in our Joga Fitplan build strength in various muscle groups!

6. Sumo Walk

It might not seem like this simple exercise can build muscle mass on your hips, but it does a great job targeting your lower body. The position is similar to the lower part of a squat, but you’ll remain in that position throughout the move.

How It’s Done:

Stand with your feet more than hip-width apart and then drop down into a squat position. Rather than lifting back up to the starting position like you would in a traditional squat, you’re going to take a step out to the right with your right leg and then follow that movement with your left, taking care to keep your knees far apart.

You can go two steps to the right and then two to the left until you’re fatigued. Use leg resistance bands or hold a kettlebell in your hands to increase the burn.

7. Clamshells

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

How It’s Done:

Lie down on your right side with your right leg on top of the left one. Your heels should be bent to 45 degrees so that they’re right under your butt. Lift your right knee as high as you can get it and then slowly lower it back down.

Make sure your hips are not moving during this exercise. Switch to lie on your other side to give your left side the same workout.

8. Romanian Deadlift

If you want to work your hamstrings in addition to your glutes, RDL’s are a great way to do it. You’ll need a barbell or some kind of stand-in for this variation on the traditional deadlift.

How It’s Done:

Grip the bar with your hands about shoulder-width apart and hold the bar at thigh level. Roll back your shoulder blades and make sure your feet are together and your legs are straight.

(Video) Resistance Band Workout // All Standing Full Body Exercises for Building Strength

Hing at the waist to bend over and let the bar move toward the ground. Don’t go further than your body can stretch – if you can only get your torso parallel with the ground, that’s fine. Rise to the starting position and repeat.

9. Donkey Kicks

Donkey kicks are one of the best moves for warm-ups or cool-downs. You don’t need any additional equipment, although you could add a resistance band if you wanted to.

How It’s Done:

Get down into a push-up position but support your bodyweight with 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 your thigh is in a straight line with your torso, taking care not to let it get out of the 90-degree angle.

Return that leg to the starting position and then either complete all the reps on that side or switch to the other side.

Helpful Hint: Check out our Sculpted Curves Fitplan for a better booty workout and wider hips!

10. Squat Hip Abduction

Once you’ve mastered similar squat moves like the sumo walk, you can move on to the squat hip abduction to move in a new direction. If you want an extra challenge, you can add a resistance band around your legs.

How It’s Done:

Stand with your feet a little more than hip-width apart and then sink down into a squat position. Next, move your right leg out and behind you. Let your hips change direction to accommodate this movement. Next, return to the starting position and repeat the same movement with the left leg.

Make sure you’re only taking four steps throughout this movement: right leg out, right leg back, left leg out, and left leg back. Maintain the same depth in your squat position for the best results.


Even though changing our bone structure or the way our body stores fat isn’t possible, there are plenty of exercises you can use to build muscle on your hips and booty to give yourself the appearance of bigger hips. It’s hard work, but using these 10 exercises for wider hips will be worth it when you’re rocking that pear or hourglass figure.

(Note: Want our elite trainers to help you build your workout routine? Start your Fitplan free trial today!)


Can you make hips wider? ›

Is it possible to widen hips? Beyond trying to keep your hormones regulated through a healthy diet and exercise, they won't be a huge help to getting bigger hips if you don't already have them. It is impossible to widen hip bones in any controlled way.

How do you get rid of hip dips 10 exercises that really work? ›

8 best exercises to reduce the appearance of hip dips
  1. Squats. Squats help strengthen the muscles of your legs, thighs, hips, and butt. ...
  2. Lunges. Lunges can help tone the glutes, hammies, quads, and calves. ...
  3. Step-downs. ...
  4. Clam lifts. ...
  5. Side leg lifts. ...
  6. Side hip openers. ...
  7. Donkey kicks. ...
  8. Glute bridges.
Mar 30, 2022

What causes hips to get bigger? ›

Pass it on: People's hips get wider as they get older not just because of fat, but because their pelvic bones actually grow wider.

What makes hips look wider? ›

The smaller your waist looks, the wider your hips will appear. Dresses with tight-fitting, body-con silhouettes work wonders. These styles cling to your figure and play up your curves. For more variety, choose a dress that nips right at your high waist.

Which exercise is best to increase hips? ›

5 Great Exercises to Strengthen Your Hips
  • Knee lifts. Knee lifts stretch your hip flexors, thigh muscles, and gluteal muscles. ...
  • Leg raises. Leg raises to build strength in your hip muscles. ...
  • Butterfly pose. ...
  • Seated marching. ...
  • Hip circles.

What is the best hip exercise? ›

Best Hip-Strengthening Exercises
  • Deadlift.
  • Hip thrust.
  • Power clean.
  • Bridge.
  • Straight leg raise.
  • Bulgarian split squat.
  • Standing quad stretch.
  • Standing lunge stretch.
Sep 22, 2022

How can I enlarge my hips and buttocks naturally fast? ›

Glute bridge

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.

How long does it take to grow your hips? ›

Glute growth generally takes 6-8 weeks to see noticeable changes, however, some individuals may find it takes 10-12 weeks based on diet, training, and body type. When trying to grow your glutes faster, you should train them multiple times a week (2-3X) and make sure you are eating enough calories to build muscle.

Can hips widen with age? ›

Most people don't grow any taller after the age of 20, but a recent study published in the Journal of Orthopaedic Research found evidence that the pelvis -- the hip bones -- continues to widen in both men and women up to about age 80, long after skeletal growth is supposed to have stopped.

Can you make narrow hips wider? ›

The good news is, you can build muscle and create a wide hip, slim waist look with hard work. Thus, if you have narrow (or narrowish) hips and you want to make them wider, all you have to do is build muscle around your hips (which means... your glutes!).

What position should I sleep in for bigger hips? ›

The best sleeping position for bigger hips is on your side with a pillow between your knees. This will take the pressure off your hips and allow you to sleep more comfortably. If you have hip pain, it is important to find a position that relieves pressure on your hips and does not cause you any additional pain.

How do you widen your hips and get rid of hip dips? ›

  1. Side hip openers (fire hydrants) These movements target your outer thighs, hips, and side buttocks. ...
  2. Standing kickback lunges. This exercise is great for providing balance and stability in the body. ...
  3. Standing side leg lifts. ...
  4. Squats. ...
  5. Standing side-to-side squats. ...
  6. Side lunges. ...
  7. Side curtsy lunges. ...
  8. Glute bridges.
Aug 2, 2017

Do hip dip exercises really work? ›

Since hip dips are mostly based on genetics and bone structure, you cannot get rid of hip dips via dietary, exercise, or lifestyle modifications.

What age do women's hips widen? ›

With the onset of puberty, the male pelvis remains on the same developmental trajectory, while the female pelvis develops in an entirely new direction, becoming wider and reaching its full width around the age of 25-30 years. From the age of 40 onward, the female pelvis then begins to narrow again.

Can you add fat to your hips? ›

Hips fat transfer is a type of fat augmentation surgery, also known as liposculpting, designed to re-modify your hips shape. The hips fat transfer procedure, as any other fat transfer procedure, is divided into harvesting your fat cells and injecting them into your hips.

How do I gain weight around my hips? ›

How to Put Weight on the Hips
  1. Increase your total calorie intake by choosing foods that provide ample energy (calories) and are also nutrient-dense. ...
  2. Eat more frequently. ...
  3. Stimulate your appetite to encourage eating. ...
  4. Pack more calories into your meals by using high-fat condiments such as hummus or a drizzle of olive oil.

What foods make your hips wider? ›

Unfortunately, there are no foods that increase hips size. Your body fat is distributed based on your production of certain hormones as well as on your genetics and epigenetics.

Are there exercises to increase hips? ›

While it isn't possible to change the hip bones you were born with, you can use glute and thigh exercises to build muscle that will give the appearance of bigger, wider hips. Getting that hourglass figure takes exercise that targets all three muscles that make up your glutes as well as your oblique muscles.

Can you train your hips everyday? ›

If you have relatively weak hip stability muscles I recommend that you complete strength exercises daily, if possible. Daily completion of the exercises will allow you to progress through the stages of muscle activation, strength and endurance in the shortest amount of time.

How do I make my hips bigger and toned? ›

Want to Burn Hip Fat? Try These 10 Exercise Options
  1. Squats. Share on Pinterest. ...
  2. Side lunges. Share on Pinterest. ...
  3. Fire hydrants. Share on Pinterest. ...
  4. Wall sits. Share on Pinterest. ...
  5. Banded walk. Share on Pinterest. ...
  6. Step-ups with weights. Share on Pinterest. ...
  7. Side-lying leg raise. Share on Pinterest. ...
  8. Jump squat. Share on Pinterest.
Jun 20, 2019

How can I open my hips? ›

2. Kneeling hip-flexor stretch
  1. Kneel down on your left knee. Place your right foot flat on the floor in front of you.
  2. Bend your right knee to 90 degrees. Keep your knee over your right ankle.
  3. Place your hands on your hips. ...
  4. Gently push into your right hip. ...
  5. Hold for 30 seconds. ...
  6. Switch legs and repeat.
Dec 21, 2018

How can I make my hips bigger in a week without exercise? ›

Home Remedies For Bigger Hips And Buttocks Without Exercise
  1. Taking The Right Meal Plan. One of the home remedies for bigger hips and buttocks without exercise is eating the right food which increases butt size naturally. ...
  2. Butt Massage. ...
  3. Herbal Supplement. ...
  4. Butt and Hips Enhancing Cream. ...
  5. Essential Oils. ...
  6. Corrective Underwear.
Jun 11, 2022

Can you fix narrow hips? ›

First things first, the hips are a bone structure and, as a result, are a fixed size – short of removing pieces of bone, they cannot be changed! So, you cannot reduce your hip size per se. This being said, you can reduce the amount of fat around them, giving the appearance of smaller hips.

Do fire hydrants make your hips bigger? ›

Yes. Fire hydrants can grow your glutes over time (in combination with other exercises and the appropriate diet), but more importantly they give your bum a nice shape. This is because they are working a multitude of your gluteus muscles, targeting all areas!

How can I stretch my hips before bed? ›

Lying Single Knee to Chest: This stretch is mainly for the hips, but also helps the glutes, back, neck and shoulders to open up.
  1. Lying on your back with your legs extended, bring your right knee up and hold behind it with both hands.
  2. Gently pull your knee toward your chest.
  3. Hold for 30 seconds.
Jan 19, 2021

Does sitting on bed make your hips wider? ›

Yes, according to the study, which was recently published in the journal Cell Physiology. The researchers concluded that the pressure placed on the buttocks and hips from too much sitting or lying down can generate significant fat build-up in those areas.

How do you stretch your hips while sleeping? ›

This stretch loosens up the lower back, the hip flexors and the hip joints. Lying on your back, straighten both legs on the bed. Then hug your right knee in toward your chest as you flex your left foot, keeping the left leg straight. Pull the right knee in to feel a sensation in your right hip crease.

What does a hip dip look like? ›

Hip dips are indents or depressed curves below the hip, located on the outside of the upper leg—and are naturally occurring.

What is a hip dip exercise? ›

Plank Hip Dips Instructions
  1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart.
  2. Rotate your hips to the right and dip your body almost to the floor.
  3. Return to the starting position and repeat on the left side.

Do hip dips mean you have wide hips? ›

Whether you can see them or not has to do with how high your hips are, and how wide they are. "Hip dips are really just the shape of your pelvis," says Holly Roser, a certified personal trainer and certified sports nutritionist in New York City and San Francisco. "They are a normal part of your body.

What muscles make hip dips? ›

Contrary to what you may hear, it has nothing to do with weight – it's all about body structure. After all, the segment of the body 'Hip Dips' refers to is the Gluteus Medius (the glute muscles), and these muscles aren't 'meaty' by definition.

How do you get rid of muffin tops? ›

Perfect Exercise Routine for Muffin Tops

A high cardio workout combined with core-strengthening exercises can help remove some unwanted fat in the midsection. If possible, try and exercise four times a week for thirty minutes to an hour!

What age do hips widen the most? ›

With the onset of puberty, the male pelvis remains on the same developmental trajectory, while the female pelvis develops in an entirely new direction, becoming wider and reaching its full width around the age of 25-30 years. From the age of 40 onward, the female pelvis then begins to narrow again.

Do hips widen with weight gain? ›

Changes to the Buttocks, Hips, and Thighs

Extra fat also tends to accumulate around the hips and buttocks. This tends to be more pronounced in women than in men given the gendered differences in fat accumulation and distribution. Widening of the hips and buttocks can lead to a distinct pear shape.


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