How To Gain Weight In Hips 2023: Exercise & Diet Tips

Reviewed by Drew Sutton, MD

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how to gain weight in hips

For the best performance in all areas of life, it’s important to eat well[1] and exercise regularly. Targeted activity is required to improve the hip size and obtain broader hips. So how to gain weight in the hips?

Even though there are steps one can take to improve the appearance of their outer thighs and hips, no matter how hard they work, they are stuck with the bone structure they were born with.

Whether you are a skinny woman or one with the genetic predisposition for an hourglass figure, you can definitely strengthen your hip and abdominal muscles in ways that highlight them. 

You can make your hips bigger by doing exercises that target your hips and eating a high-calorie diet that helps you gain muscle. 

This article will focus on how to gain wider hips through exercise and diet.

Why Do I Have Fat Hips?

Fat cells form when the body takes in more calories than it uses up or when you don’t expend as many calories as you eat. Over time, these fat cells tend to gather in certain places, like the waist and hips, where they are easy to see.

You can get fat anywhere on your body, but your hips, lower back, and stomach are especially vulnerable to this problem if you have a few risk factors.

Why Do I Have Fat Hips-1

What Muscles To Target For The Look Of Wider Hips

Building hip muscles is the best way to gain weight in your hips since the body’s main job is to make muscles. A postural lumbar gluteal artery runs through the gluteus minimus and gluteus maximus. Therefore, developing hip muscles to enhance hip flexion is crucial.

Exercises For Hips

There are numerous exercises for building muscles that can help you gain weight in your hips. 

The limb Maximus is the greatest exercise for targeting the upper and upper limbs. This entails performing various squats, deadlifts, and hip isolation exercises.

Start With Squats

Squats are a great exercise for getting bigger hips because they make it easier for your body to do useful things like sitting and standing. They also work very well for strengthening the hips.


The Deep Squat

The goal of this dumbbell workout is to go as deep as you can without twisting your upper back. Strength is gained according to the depth of one’s trip. 

When performing a deep squat, you need your knees bent further than usual and your hips and your right and left leg to keep your weight distributed evenly across your feet. In addition, if you’re lifting weights, you need to keep your spine in a neutral position.

As you descend to those levels, the backs of your thighs will rub against the backs of your calves. The compressive strain on your knee joint will be reduced due to this contact.

Interesting fact: Squatting is excellent for building general muscle strength as well as strengthening the legs and glute muscles. Because the bottom of a squat or a deadlift is the most challenging aspect of the exercise.

Sumo Squats

As an alternative to the standard squat, the sumo squat targets the gluteal muscles. The foot should be held in a wide stance, with the toe pointed at a 45-degree angle. Align your shins with the rest of your body by squatting, then press down on one heel.

Bulgarian split squats

In addition to strengthening your glutes and quads, Bulgarian split squats[2] also strengthen your hamstrings. To do it, find a bench or step that is at knee height. Then, adopt a forward lunge position with your abs tight, your body erect, and one foot propped up on the bench behind you.

Bring your front thigh to a horizontal position by bending your torso down. Maintain proper knee-to-foot alignment at all times. Then, return to the beginning position by driving up with your right leg and repeat with the left leg.

Incorporate Lunges

Lunges are another classic exercise focusing on the buttocks and thighs that will enable you to gain bigger hips. Hip strength is crucial for stability and balance.

Curtsy Lunges

The quads and glutes get a good workout with the curtsy lunge. To begin, you must raise yourself to a standing position and straighten your shoulders slightly. You can quickly bring your thigh to the floor by stepping forward with your right leg. When you’ve found a position that feels good, you can slowly bring your leg back to its initial position by lifting it gently. Count out 10 steps in both directions before switching sides.

Side Lunges

Performing side lunges can help you sculpt your hips by strengthening and toning your abductors, forcing you to accelerate and decelerate your hips rapidly.

First, get yourself in a starting position by ensuring your feet are together and standing tall. You can do a side step with a bent knee by leading with your right foot and stepping out with your left foot. Gently turn your foot and leg outward and ensure your bent knee is directly over your second toe.

Continue to bend at your right knee and bring your hips back while keeping your abs tight and your spinal erectors straight. There will be a slight forward bend in your torso.

Keep looking forward as you do the above, and don’t forget to breathe out.

The right leg should be used to push off and bring your body back to an upright position.

Add Hip Abductions

Hip abduction refers to the angulation of the thigh away from the body’s center. We do this every time we take a sideways step, get out of bed, or exit a vehicle.

People often forget about the hip abductors, which are important for our posture, gait, and leg rotation. Hip abduction is also an exercise that can help you get wide hips.

Hip drop

Raise your right leg and stand straight on it on a step or other raised surface. Move your hips to the side and then lower your left leg.

Keeping the shoulder blades down and the standing leg straight during the entire motion is important. Keep your hips from rotating for about 3 seconds while you bend down.

Place your hips back on a level plane and go back to neutral. Lower and raise with care and steadiness. Do this workout program as often as possible, but we recommend 20 to 25 times on each side of your body.

Stretching Bands for the Sidewalks

It is possible to get big hips by moving laterally while applying resistance. For people who have really weak hips, it is essential to build muscle in your hips naturally by using stretching bands.

To begin this exercise, get yourself in a starting position and wrap the band around your ankles tightly, but not around the bone. Put your feet just under your hips and squat to a nearly sitting position. Maintain a neutral stance by dropping your shoulders and looking ahead. Take a side step and use your heel to press against the resistance band.

Re-align your feet so they are once again hip-width apart by stepping together.

Pay attention to keeping your feet parallel while you put your weight on your hips to propel you forward. Sometimes your toes will want to take the lead when you walk. Never let the band get loose in your hands.

Exercises To Avoid

If you want to gain weight in your hips, there are some exercise programs that you should avoid. These exercises aren’t bad in themselves. Some of them can help you get big hips if you add them to your other exercise programs.


Plyometric exercises like the wood chop target your obliques, core, and lower body all at once. This isn’t a horrible workout unless getting an hourglass figure is your ultimate objective.
When performing this exercise, you should grip a medicine ball or weight and chop or slice the ball or weight diagonally. This extra effort can cause extra belly fat[3] to accumulate.

Side bend with weights

Holding a heavy dumbbell in one hand, you lean to the side, which can lead to excessive development of the side oblique muscle mass and an unattractive boxy waist shape.

Weighted crunch

To do a weighted crunch[4], you must perform a regular crunch while gripping a heavy-weight plate. The front abdominal muscles are where most of the work is done.

It is the most superficial muscle; ripples can be seen when it is strong enough, and body fat is low enough. This is why it is called the “six-pack muscle.” The issue with this plate-based workout is that it can lead to unnaturally large side-view proportions.

When performing crunches without weights, it is still crucial to focus on contracting your ab muscles in toward your belly button rather than letting them sag.


Though exercising is essential to losing weight and having wider hips, a good diet[5] also plays a major role. The recommended diet will aid in gaining both hip width and butt muscles.

Consider Calories

A good caloric intake can help weight gain and help you get a bigger butt. You need to know your total calorie intake to ensure you are on the right track.


Besides being high in fiber, protein, and other nutrients, legumes[6] are also a healthy food choice. They help keep your energy levels stable since they include a lot of dietary fiber (complex carbohydrates).

You should eat a variety of lentils and beans, such as yellow lentils, whole lentils, red, green, and black lentils, kidney beans, garbanzo beans, peas, and snap peas.


Steaks are a fantastic way to get your daily dose of animal protein and certain B vitamins, iron, phosphorus, potassium, and the mineral potassium. Your glutes require more protein if you’ve been working out regularly and pushing yourself to your limits. Steaks of meat can help you feel more satiated.

Whole Grain Brown Rice

The bran’s outer layer is only slightly thicker in brown rice. Dietary fiber is abundant in the bran (13). White rice is OK if you pair it with lots of vegetables, but brown rice is heartier and healthier because of the fiber it contains.

Having the energy to keep building muscle during butt workouts is greatly aided by this.

The above-listed foods are just a few needed to increase muscle mass, which will help you get a bigger butt.


Maintaining a healthy lifestyle is good whether you want bigger hips. So always incorporate regular exercise into your lifestyle and remember that a good calorie intake and exercise always go together.

Can Chunky Thighs Prevent Heart Disease?

Extremely thin legs are a risk factor for cardiovascular disease and early amputation in diabetics.

Over the course of the last two years, researchers have studied 2800 women aged 35 to 65. The area between the thighs was also measured for circumference. Women with smaller waist sizes had an increasingly higher cardiovascular rate, even after accounting for smoking and drunkenness.

You Can’t Change the Bone Structure of your Hips

We have no means to alter our bone structure. Genetics has a significant role in determining the shape of your bones. After your hip growth ceases, you can go back to normal. Given that your genes determine your potential, modern women are starting to develop a wider pelvis well before the typical 26-week gestation period.

 It’s interesting to note that your hip anatomy seems to have adapted to the physical demands you made on yourself when your child was younger. Women who are physically active as children and teenagers have hips in the same heart shape as their male counterparts.

The Four Muscle-Growth Principles

Much information on muscle development has been uncovered through studies. In order to bulk up, you can also lose some of the fat that has been accumulating in your muscles. Furthermore, sleep helps the body repair itself and develop new cells. If you want bigger hips, you need to strike a balance between the three pillars.


After reading this article, we hoped we had answered the question of “how to gain weight in hips? Keep in mind that hard work and commitment to a routine are required if you want to increase the amount of muscle tissue in the area around your hips. It’s not a random occurrence. That’s why it’s important to find a weight training routine and eating plan that won’t be too difficult to stick to.

Frequently Asked Questions

Can you get bigger hips through exercise?

No matter how hard you exercise, your bone structure will not increase. Fortunately, you can get bigger hips by putting on muscle and fat.

What foods make your hips wider?

No food can increase your hip width, but having a good caloric intake and exercise can help you build muscles and get a bigger butt.

What exercise gives you bigger hips?

Squats and lunges can help you get bigger hips.

What muscles should I target for bigger hips?

The gluteus muscles should be targeted if you want to get wider hips.

Are there exercises I should avoid if I want wide hips?

Yes, they are exercises you should avoid if you want wide hips, some of them are woodchopped, and weighted crunch.

How to Get Bigger Hips Naturally to Improve Your Waist-To-Hip Ratio

Keep your midsection lean and your hips muscular to get a better waist-to-hip ratio (butt and thighs). Gaining muscular mass in the shoulders is another helpful strategy for achieving an hourglass figure. Building up your upper body strength, especially your shoulders might make your waist look smaller.

Do your hips get wider as you age?

Recent research published in the Journal of Orthopaedic Research found that despite the fact that most people stop growing physically taller after the age of 20, the pelvis (i.e., the hip bones) continues to widen in both men and women up to about age 80.

Why is my waist wider than my hips?

You may have “intra-abdominal obesity” (extra belly fat in the abdominal cavity) if your waist circumference exceeds your hip circumference.

+ 6 sources

MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.

  1. The Nutrition Source. (2012). Healthy Eating Plate. [online] Available at: [Accessed 23 Oct. 2022].
  2. (2021). Exercise Library:Bulgarian Split Squat. [online] Available at: [Accessed 23 Oct. 2022].
  3. Harvard Health. (2010). Taking Aim at Belly Fat – Harvard Health Publishing – Harvard Health. [online] Available at: [Accessed 23 Oct. 2022].
  4. (2022). [online] Available at: [Accessed 23 Oct. 2022].
  5. The Nutrition Source. (2013). The Best Diet: Quality Counts. [online] Available at: [Accessed 23 Oct. 2022].
  6. The Nutrition Source. (2015). Ask the Expert: Legumes and Resistant Starch. [online] Available at: [Accessed 23 Oct. 2022].


Rick Bayer, MD
Medical Writer & Medical Doctor
Rick is a Final Year Medical Student. Passionate about medicine, fitness and personal growth, he is always ready to challenge himself to accomplish tasks and especially spread correct medical information to people. Rick is a long-term medical writer for several sites. With more than 5 years of experience in medical writing, he has completed 200+ projects with private and business clients.


Drew Sutton, MD
Medical Writer & Editor
Drew is a retired ENT doctor who now lives in the Southeastern US. He was a member of the American Academy of Otolaryngology and a Fellow of the American College of Surgeons. He has a bachelor’s degree in Biology and Psychology and an MD degree. He completed his internship in General Surgery and Residency in Otolaryngology-Head and Neck Surgery and practiced for almost 30 years in all aspects of ENT, including a specialization in disorders of the ear and skull base. Drew is passionate about communicating his clinical experiences and making his knowledge more accessible to the general public by medical writing.