EXERCISE FOR WIDER HIPS

 

Exercise for wider hips

For you to build outer hip muscles, emphasize hip abduction exercises. Those exercises involve moving the leg away from the centerline, as well as external rotation exercises. Which involves turning the thigh bone away from the midline (so the knee and feet slightly point outward).

Muscles for wider hips are;

• Gluteus maximus.
• Glute medius.
• Glute minimus.
• Tensor fasciae latae.

1-Gluteus Maximus.

Gluteus Maximus is the biggest muscle in the booty, giving you more of a rounded shape in the back. The muscles act to extend the hip (move the leg back), as well as externally rotate the leg.

2-Glute medius.

Glute medius is your best target for widening the look of your hips. Of the hip abductors, it has the most muscle mass (except for the glute max, which just assists with abduction). It’s dedicated to lateral movements, acts as an important stabilizer for the hips and knees, and with training, can show a bit of hip-rounding hypertrophy.

3-Glute minimus.

The glute minimus is the smallest of the glute muscles and works to stabilize and abduct the hip. The muscles hide deep under the other gluteal muscles at the back of the hip.

4-Tensor fasciae latae

This muscle is considered a glute muscle and works in conjunction with the three muscles above to support a variety of hip movements. The Tensor fasciae latae attachment to the iliotibial band (IT) band also influences flexion at the knee.

Exercise for wider hips

• Side lunges.
• Curtsy lunges.
• Squats.
• Squats with sidekicks.
• Bulgarian split squats.
• Sumo walk.
• Clamshells.
• Hip lifts.

1-Side lunges

The Side lunges benefits of this exercise include some pretty spectacular isolation of your side movers. And it also serves to keep your inner thighs (adductors) flexible and even strengthens your core as you stabilize.

How to do Side lunges

Fast Start by standing straight, with your feet together. Second lead with your right foot, step out to the side, bending your knee as you land, keeping your left leg straight. Slightly rotate your leg and foot out to the side, and be sure to align your bent knee over your second toe. 

Third Continue to bend deeper into your right knee and move your hips back, keeping your abdominals engaged and your spine neutral. Your torso will hinge forward slightly. Forth Keep your eye gaze forward and exhale as you complete the movement above. Firth Push off with your right foot and return to standing. Then Do 2–3 sets of 10–12 reps.

2-Curtsy lunges

This lunge uses internal rotation, helping balance your hip strength and flexibility. While still relying heavily on the abductors while the side lunge relies on external rotation of your leg to decelerate, 

How to do Curtsy lunges

Fast Start by standing straight, with your feet together. Second Step your right leg behind your leg, bending both knees as you land and keeping your chest high and abdominals engaged. ThirdKeep both knees aligned over your shoelaces as you bend, and aim your back knee toward the ground. 

Try not to let your left leg deviate to the left. You may feel that you are making an “X” with your thigh bones. Forth Stand tall as you return to the starting position. Then Do 2–3 sets of 10–12 reps on each leg.

3-Squats.

 Squats are also a great hip strength.

How to do Squats

Fast Start in an upright position with your feet comfortably wide. Your toes should point out slightly. Second Send your hips back as if you were sitting in a chair. Keep your spine long and your knees pointed over your second toe. 

Third Keep your abdominals engaged to support the spine. Breathe out as you reach your hips down and back until your thighs are approximately parallel to the floor. Fourth Be sure to keep your weight in your heels and knees pointed slightly outward. Firth Engage your glutes to push down into the ground as you stand up. Use your quadriceps to extend your knees and return to an upright position.

4-Squats with sidekicks

Adding sidekicks to squats gives you a single-leg squat experience with a highly efficient hip and leg strengthener and challenges your balance.

How to do Squats with sidekicks

Fast Perform the squat exercise described above, with both feet on the ground. As you begin to straighten your legs back to standing, shift your weight to your left foot and pick your right foot up off of the ground. Second  Bend your right knee to bring your foot off the ground. Kick your right leg straight up. 

And out to the side (your leg will be slightly in front of your shoulder), keeping your toe pointed to the front. Third Bring your right leg back down to the ground, center your body weight over both feet, and bend back down into a squat. Repeat on the other side.

5-Bulgarian split squats

Bulgarian split squats work the legs and glutes, increase your stability, and initiates a deep contraction in the glutes of the back leg. Hold dumbbells for greater intensity.

How to do Bulgarian split squats

Fast you Stand facing away from a bench, chair, or platform, spacing yourself 2–3 feet (about 60–90 cm) in front of it. Second Place your left foot on the platform, ensuring that your knees and hips facing forward, square to the front. 

A slightly wider stance will increase stability but don’t go too wide or you’ll miss that great glute squeeze. Third Keep your chest high and abdominals strong as you bend both knees, moving your hips toward the floor. Straighten both legs back to the starting position. Make sure both knees are aligned over your toes. Forth Stay on your right leg for the full set of 10–12 reps before switching to your left leg.

6-Sumo walk

A Sumo walk is a great way to strengthen your quadriceps. Keep your weight in your heels to activate the muscles on the backside of your body. Add a mini band around your thighs for greater intensity, as well as greater use of the glute medius.

How to do Sumo walk

Fast of all assume a squat position with your arms comfortably bent in front of you. Second Maintain the squat position and begin to step to the right 2–4 steps, repeat to the left. Fourth, for  an intense burn, stay low for as long as you can. Then Assuming 1 repetition is 2–4 steps right followed by 2–4 steps left, do 10 reps, 2–3 times.

Exercise for wider hips

Muscles for wider hips are;

Exercise for wider hips