The hip muscles are comprised of the gluteus maximus, medius and minimus, along with the tensor fascia latae. To achieve wider hips through exercise, you need to focus your efforts on these muscles. This requires exercises that involve hip extension and abduction. Hip extension occurs when you move your thigh backward; hip abduction occurs when you move your thigh outward. Since size is your goal, you are best served using a high amount of resistance.
Step 1
Position a weighted barbell on the floor to do dead lifts. Stand behind the bar with your feet about shoulder-width apart and toes pointing forward. Lower your body down, bending your knees and hips, and grasp the bar with an overhand, shoulder-width grip. Keep your abs tight and back straight as you lift the bar from the floor and stand up straight. Rest the bar against your thighs for a second, lower it back to the floor and repeat.
Step 2
Rest a weighted barbell across your shoulders to do Bulgarian split squats. Stand with your back to a weight bench and lift your left leg in the air behind you. Place the top of your left foot on the bench and bend your right knee to lower your body. Stop when your right thigh parallels the floor and rise back up. Complete a set of reps and switch sides.
Step 3
Grab a set of dumbbells to do stiff leg dead lifts. Stand with your feet about shoulder-width apart and hold the weights in front of your thighs with your palms facing your body. Bend forward at the hips and push your butt back as you lower the weights toward the floor. Stop when you feel a good stretch in your hamstrings, then rise back up. Squeeze your glutes forcefully for a second and repeat.
Step 4
Sit on a seated abduction machine to do hip abduction. Rest your feet on the lower supports and touch the padded lever arms with your outer thighs. Press against the padded lever arms to move them out and stop when your legs are in a "V" shape. Bring your legs back together slowly and repeat.
Step 5
Use a cable machine to do single leg hip abduction. Fasten an ankle strap to your lower left leg and to a low setting on the machine. Stand with your right shoulder facing the weight stack and lift your foot off the floor. Move your leg in the air laterally to your left as high as possible. Move your leg down across the front of your body in a slow, sweeping motion and repeat. Finish a set of reps and switch sides.
Tips and Warnings
- Use a resistance with your exercises that is so heavy, you can only do eight to 12 reps with proper form. Do four or five sets and work out three days a week on nonconsecutive days.
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