How to make your hips wider? Try these 9 exercises at home

Let’s be honest: A lot of people hit the gym to get that beach-perfect bum. But you need to work really hard to get that instant Kardashian butt-lift if you want to do it naturally. If you are currently in search of how to make hips wider and tone glute muscles, you need to break a sweat at the gym. The hip joints and muscles play a crucial role in sculpting our lower body, providing stability and reducing the risk of injury. Engaging in butt exercises not only shapes your hips like a peach but also promotes smooth, everyday movements. Try these 9 exercises to get wider and round buttocks.

Exercises for wider hips

Practise these 9 exercises regularly at home to get wider hips quickly:

1. Squats

Squats are a fundamental lower body exercise that targets the glutes, quadriceps, and hamstrings and helps develop muscles.

How to perform it:

• Stand with feet wider than shoulder-width apart, toes slightly turned out.
• Lower your body by bending your knees and hips, keeping your back straight and chest up throughout the movement.
• Aim to lower until your thighs are parallel to the ground.
• Push through your heels to return to the starting position and repeat.

2. Side lunges

Side lunges work the inner and outer thighs, as well as the glutes, helping to widen the hips.

How to perform it:

• Begin standing with feet together.
• Take a wide step to one side, keeping the toes pointed forward.
• Lower your body by bending the knee of the stepping leg while keeping the other leg straight.
• Now return to the starting position and repeat on the other side.

Also read: 10 best lunge variations to tone your butt

3. Hip thrusts

Hip thrust exercise not only contribute to wider hips but also increase strength and power in the glutes and hips.

How to perform it:

• Sit on the ground with your upper back against a bench or elevated surface.
• Place the barbell across your hips and lift your hips slightly off the ground.
• Your upper arms should rest against the bench and your hands should be on the barbell.
• Slowly lower your back down and repeat the exercise.

4. Adduction

It is one of the great exercises to stimulate the inner thighs and hip muscles and improve strength.

How to perform it:

• Lie on your side on a mat and keep your spine neutral.
• Keep your bottom arm folded under your head and your top hand on the floor in front of your stomach.
• Now bend your upper leg and place your foot on the floor in front of your lower knee.
• Raise your lower leg off the floor, Keeping your body stable.
• Lower down your leg and repeat. Do it on the other leg as well.

5. Glute bridge

This exercise activates the glutes and hamstrings while improving hip stability. It can help widen hips and get rid of lower back pain.

How to perform it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Lift your hips off the ground by squeezing your glutes, creating a straight line from shoulders to knees.
• Hold the pose for a few seconds and then lower back down slowly.

6. Donkey kicks

Donkey kicks target the largest glute muscle, gluteus maximus, and help with hip extension. It can also strengthen the hamstrings.

How to perform it:

• Begin on your hands and knees, with your hands under your shoulders and your knees under your hips.
• Keep your right knee bent, and lift your left leg up.
• Hold the position for a few seconds, focusing on squeezing the glute muscles.
• Lower the leg back down, complete a few repetitions on the same side, and then switch to the other leg.

Also read: 5 exercises to release tight hips and get rid of stiffness

7. Sumo walk

Sumo walks, or lateral band walks, target the outer thighs and glutes and help build muscle mass.

How to perform it:

• Wear a resistance band around your thighs, just above the knees.
• Stand with feet shoulder-width apart and knees slightly bent.
• Take small steps to the side against the resistance of the band, keeping the tension on the band throughout the movement.
• Focus on keeping the knees bent and the hips low for optimal engagement.
• Come back to the starting position and repeat.

8. Clamshell

The clamshell exercise specifically targets and strengthens the hip and glute muscles (gluteus medius), which helps stabilise the hips and contributes to hip width.

How to perform it:

• Lie on your side with knees bent and hips stacked.
• Keep your feet together and lift the top knee upwards while keeping the feet together.
• Focus on squeezing the glute muscles at the top of the movement before lowering the knee back down.
• Repeat on the same side and then switch to the other side.

9. Yoga poses for wider hips

• Baddha Konasana (Butterfly pose): Sit on the floor, bend your knees, and bring the soles of your feet together. Hold your feet with your hands, keep your spine straight, and gently press your knees toward the ground to open your hips.
• Utkatasana (Chair pose): Stand with your feet together, bend your knees, and sit back as if you were sitting on a chair. Keep your chest lifted and your arms stretched overhead. This pose engages the thighs and glutes.
• Malasana (Garland pose): Squat down with feet wider than hip-width apart, toes turned out. Bring your palms together at the center of your chest and use your elbows to press your knees open, engaging the hips and inner thighs.

All of these exercises target glute muscles and help widen your hips. Make sure you practise them regularly to see the difference!