Making your hips bigger means you must focus on enlarging your glutes, hip flexors and lower abdominal muscles. Hip-building workouts will last nearly 90 minutes, because you must use moderate to heavy weights and rest for at least a minute between sets. Your buns and thighs will be quite sore after your workouts, so be sure to stretch when you are done to reduce any discomfort.
Sprints and Hills
Sprinting over flat terrain, or up a hill, requires forceful and rapid contractions of your gluteal and hip flexor muscles. These types of workouts not only enhance your cardiovascular fitness, but they also make your hips bigger. Choose a grassy field for flat sprints; pick a distance you can cover in 20 to 30 seconds. Select an asphalt-surfaced road or track for hill sprints and choose a section in which you can run the hill in 20 to 30 seconds. The hill should have a moderate to steep incline. Walk back to your starting point and repeat for 10 to 12 repetitions. Sprints and hills are tough on the joints, so you should alternate weekly between the workouts.
Straight Barbell Dead Lifts
The straight barbell dead lift is the supreme glute exercise because you can lift a tremendous amount of weight, with focus on your glutes. Straight barbell dead lifts are performed by first positioning a barbell inside a squat rack just above the level of your knees. Your legs must remain nearly straight, with a slight bend in your knees. Stand with your thighs against the center of the bar, gripping the bar with your hands shoulder-width apart and your palms facing in opposite directions. Next, lift the bar off the rack and step back six inches. Stick your seat out as you lower the bar until you feel a stretch in your glutes; contract your gluteal muscles to stand back up.
Walking lunges require you to bend your hips and knees so that when you contract your glute muscles to stand up, you contract the muscle through a large range of motion. Hold one dumbbell across your chest, centering the weight directly over your hips. Stand with your feet together; then step your right leg forward, bending both hips and both knees to lower your body until your front thigh is parallel to the floor. Contract your glute muscles on the right leg to stand up straight; then lunge forward with your left leg. Continue to alternate legs, completing one set.
Weighted Hanging Leg Raises
Weighted hanging leg raises activate your hip flexors and your lower abdominal muscles. This exercise is done using two arm slings secured to a pull-up bar, and a step-stool that will be used to climb into position. The arm slings should be positioned under your triceps and directly up against your underarm. The exercise is performed by holding your bodyweight up with your arms so your shoulders form nearly 90-degree angles. Contract your abdominals tightly as you raise both legs together until they are parallel to the floor, keeping them straight. You can strap ankle weights around each ankle to increase the intensity of the exercise.
Weights, Reps and Sets
All resistance-training exercises for your glutes, abs and hip flexors must use moderate to heavy weights. The resistance must be heavy enough such that you can only complete six to 12 repetitions of four to six sets per exercise. Do three exercises for your glutes and three exercises that activate your lower abs and hip flexors.
- Personal Trainer Manual; American Council on Exercise
- Essentials of Strength Training and Conditioning; Thomas R. Baechle, et al
- ACSM.org: Recommendations on Quantity and Quality of Exercise