Gaining weight around your hips requires you to perform strength and power exercises. Strength and power training provide stimulation for your muscles to grow in size to adapt to the training. Instead of performing isolated exercises that train one body part at a time, Coach Vern Gambetta, author of "Athletic Development," recommends you use the full-body approach when performing hip exercises. This method saves you time, improves movement pattern and burns more calories.
Weighted Squats
The squat is a fundamental, full-body exercise that trains not only your legs but also spine and abdominals and helps keep your upper body strong and stable. You can use dumbbells, barbells or kettlebells for this exercise. If you use a pair of dumbbells, stand with your legs about shoulder-width apart and hold the dumbbells over your shoulders with your elbows close to the center of your body. Your knuckles should face out to your sides. Squat down as low as you can while keeping your spine upright and your feet and knees pointing forward. Exhale and stand up by pushing against the ground with your legs. Perform three sets of eight to 12 reps.
Multi-planar Lunges
This exercise trains you how to lunge in different directions while maintaining your balance and posture. Stand with your feet together and step forward with your right foot. Lower your body down until your left knee almost touches the ground, and keep your torso upright. Brace your abs and step back to the standing position without moving your spine.
Step to the side with your right foot until you feel a slight stretch in your groin. Lunge down to your right with your arms stretched in front of you. Keep your left leg straight and your left foot on the ground. Brace your abs and return to the starting position.
Step back with your right foot, and lunge down until your right knee almost touches the ground. Brace your abs and return to the starting position. This completes three reps. Perform three sets of 12 to 15 reps on each leg.
Kettlebell Deadlifts
The deadlift strengthens your buttocks and legs by using the hip and leg drive, which is generating force and transferring it through your torso and into your upper body. This allows you to lift a heavy object off the ground that you would not be able to do without the hip and leg drive, explains physical therapist Gray Cook, author of "Movement."
Place a 40-lb. kettlebell on the ground in front of you and stand with your legs about hip-width apart. Bend your legs slightly and bend your torso forward at the waist. Grab the kettlebell with your right hand. While keeping your spine stable, perform a hip and leg drive and bring your torso to an upright position, lifting the kettlebell off the ground. Lower the weight to the ground. Perform three sets of eight to 10 reps with each arm.
Squat Jumps
Stand with your legs in the same position as the squat exercise. Bend your legs and swing your arms back. Then quickly swing your arms up over your head and jump up as high as you can. Land gently in the same position with your legs bend. Repeat the movement as fast as you can for three sets of five to eight jumps.
References
- "Movement"; Gray Cook; 2010
- "Athletic Development"; Vern Gambetta; 2006
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