To increase your buttocks and hip size, you must give your body a stimulus to grow through resistance training, recovery time to repair muscle tissues and replenish nutrients to cells and the proper nutrition to optimize muscular growth. When training your hips, you should integrate it with other body parts because your hips connect with the upper and lower body to function. Not only will you gain size, you also will gain full-body strength and burn more calories than isolation training.
Deadlifts
A deadlift is a hip-hinging exercise that strengthens your buttocks and your abdominal and spine stability. A kettlebell works best for this exercise because its grip is higher off the ground than a barbell or dumbbell and its displaced weight mimics a heavy luggage or a water-filled bucket.
Keep your spine neutral throughout the exercise and your knees slightly bent. Do not lift the weight with your arm or shoulders. As you bend over at your hips, push your buttocks forward to lift the kettlebell.
Squats
The squat is a basic lower body and core exercise that can be done in various positions with different tools.
Hold two dumbbells or kettlebells close to the center of your body and at shoulder level. Stand about hip-distance apart with your feet pointing forward. Lower your butt to the ground as low as you can while keeping your spine tall. Once you have reached your lowest point, exhale and stand back up.
For a variation, you can do uneven squats by holding one weight instead of two. This way you can tell whether one side of your body is stronger than the other.
Squat Jumps
Stand in the same position as the previous exercise. Bend your knees, hips and ankles as you swing your arms back. Jump as high as you can and swing your arms up above your head as you do so. Land with your knees and hips bent and in the same position as you started. Repeat the pattern for five to 10 jumps.
You can modify this exercise by jumping in different directions, such as to the side, front and back, and by rotating 90 or 180 degrees.
Lunges
Lunging in different directions strengthens the core muscles of your trunk and hips and your hip joints in different directions. Step forward and lower your knee to the ground while keeping your spine neutral and your trunk strong.
There are several directions in which you can lunge: forward, side, rotation and back. To integrate the upper body when you lunge, you can raise your arms above your head, rotate your torso to the lunging leg or reach toward the ground with your hand.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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