Despite the prevalence and desire to reduce waistlines and hip sizes, there are some people who want to increase the size of their hips, whether it is for aesthetics or body protection for contact sports. Since the buttocks function primarily as a hip extensor and a lower-body decelerator with other adjacent muscles, performing full-body exercises with lower extremity emphasis will make your hips stronger and bigger.
Dumbbell Squats
The squat is a full-body exercise that requires you to keep your core strong and tight to hold the spine upright and your buttocks to produce force when you go up with the help of your legs. Hold the weights over your shoulders with your elbows tucked close to your center. Stand with your feet shoulder-width apart and point them forward. Lower your hips down while maintaining a tall, neutral spine. When you reach your lowest point, exhale and tighten your abdominals to stand back up. Do not hunch or lean forward throughout the exercise. Do 10 to 12 reps for two to three sets .
Kettlebell Deadlift
The deadlift is a butt exercise that requires you to bend forward at your hip, not your back, and lift the dead weight with your buttocks while maintaining a strong, neutral spine. Stand with feet shoulder-width apart and a kettlebell between your legs on the floor. Get a strong grip with your right hand and put your left hand on your lower back to make sure that it does not flex. Bend forward at your hips while maintaining a neutral spine and your knees slightly bent with your shins perpendicular to the floor. Stand straight up, using the strength of your buttocks to lift the weight. Repeat the moves five times per arm for two to three sets, using a kettlebell that would simulate the weight of a heavy piece of luggage.
Step-Ups
Step-ups train both your lower-body asymmetry and hip strength during hip extension when you go up. To do this exercise, stack a set of aerobic steps to about slightly above knee height. Step on top with your left leg and push up with your right foot. Keep the right hip extended, and contract your buttocks and brace your trunk for balance. Hold for a second and return to start position. Keep your left foot on the step and your spine neutral at all times. Do 10 to 12 step-ups for two to three sets. Adjust the height of the steps if you find certain heights too easy or difficult. You may also use plyoboxes or a sturdy, stone park bench or similar flat platform. Add dumbbells or kettlebells for extra resistance once you find this exercise easier.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "National Academy of Sports Medicine: Optimum Performance for the Fitness Professional"; Michael Clark; 2002
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