10 Exercises For Wider Hips You Can Do At Home
This post contains 10 exercises for wider hips which you can do at home, in the gym or while travelling.
They require a minimum of space, they’re easy to do and all you need is an elastic workout band which you can fit right in your pocket.
The best thing is that these exercises are specifically designed to give you wider hips, a rounder, firmer booty and beautifully toned legs.
So let’s get right to it:
Best exercise bands for wider hips
Mini resistance bands are simple elastic loops which you place around your legs while doing lower body exercises. The concentric resistance powerfully activates your hip and glute muscles, resulting in a more curvaceous and bootylicious body shape.
For more advanced users there is also the fabric booty band. With its ultra-high resistance, this band is definitely not suitable for everyone – you have been warned!
10 Exercises for Wider Hips
(You can do these exercises in any order. For best results, do them as a circuit, going through them all two or three times. Aim for around 15 to 20 reps per set and only a short rest in between sets.
#1 Side Shuffle
With the band around your ankles, step out with your right foot, then follow with the left. Take a few steps to the right and then switch directions and repeat on the left side. See video of this exercise.
#2 Lunge Kickback
Stand straight with the band around your knees. Now step forward and drop down into a lunge, keeping a straight back. Then raise your hips and lean forward, at the same time lifting your back leg leg as high as possible.
#3 Standing Hip Abduction
With the band around your ankles, extend one foot out to the side as far as you can, keeping the leg straight.
#4 Bridge Thrust
Place the band above your knees and lie face up with knees bent and arms by your side. Lift your hips as high as possible, keeping your upper body relaxed.
#5 Donkey Kick
On all fours, place the band around your feet. Now stretch the band by kicking one leg back and up towards the ceiling.
#6 Lying Hip Abduction
Lie on your side and place the band around your ankles, supporting your body with one arm. Keeping both legs straight, stretch the band by lifting your top leg as high as possible.
#7 Glute Kickback
On hands and knees with the band looped around your feet and your back kept straight, lift one foot up towards the ceiling.
#8 Clamshell
Lie on your side with the band around you knees and with your legs bent. Keeping your feet together, stretch the band by spreading your knees apart as far as possible.
#9 Plank Kickback
In a plank position with the band placed above your knees, lift one leg as high as possible without bending the leg.
10. Sumo Squat
Start in a low squat position with the band just below your knees. Keeping your back straight, raise your body and at the same time lift one leg up out to the side as high as possible.
See this video from our YouTube channel showing these exercises for wider hips, including some variations:
