The hip region refers to the lateral area where the gluteus maximus meets the thighs and pelvis. While the hip joint, referred to as the sacroiliac joint, cannot increase in size, you can perform a number of exercises to increase the size of its supporting muscles, including the gluteus maximus, hip abductors, hip flexors and deep external rotators. The increase in muscle size associated with resistance training is referred to as hypertrophy, and the ideal repetition pattern for maximum hypertrophy is multiple sets of six to 12 repetitions, using just moderate weight.
Gluteus Maximus
The largest muscle in the hip region, the gluteus maximus, will make the most dramatic difference in the appearance and size of your hips. Exercises that target the gluteus maximus include the lunges, squats, leg presses and deadlifts. Begin these exercises with just body weight or a barbell and then gradually increase weight.
Hip Abductors
The hip abductors consist of three muscles on the external region of the thigh. Hypertrophy in the hip abductors will increase the degree to which the hip muscles protrude laterally. Exercises that target the hip abductors include lying, seated and standing cable hip abductions. All of these exercises involve extending the hip out and to the side of the body against resistance.
Hip Flexors
The hip flexors include five muscles that exist on the front and upper side region of the thigh. Hypertrophy in the hip flexors will increase the degree to which the hip muscles protrude in front of the body. Exercises that target the hip flexors include standing, hanging and lying leg raises, as well as decline situps.
Deep External Rotators
The deep external rotators consist of six deep muscles in the rear of the thigh, just below the gluteus maximus. Hypertrophy in these muscles may not do much to increase the size and appearance of the hips but will provide the strength needed to support other hip muscle exercises. Exercises that target the deep external rotators include the cable push-pull and lever seated hip abduction.
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle, Roger Earle; 2008
- ExRx.net: Hip Exercise Menu
- Sportsinjuryclinic: Anatomy of the Hip Joint
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