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Squarting for hip enlargement
Squats are among the best exercises that you can do for your buttocks, 

While it is not possible to change the hip bones you were born with, you can build muscle to give the appearance of larger, wider hips by performing glute and thigh exercises. Getting that hourglass figure necessitates exercise that targets all three gluteal muscles as well as your oblique muscles.

The most common mistake people make when trying to get wider hips is focusing solely on their gluteus medius. While this is an important part of developing large hips, it is not the be-all and end-all of achieving that goal.

Although not everyone will be able to achieve super wide hips, people of all body types can use specific workouts to build muscle and achieve a nice pear shape. I will take you through the 7 EASY STEPS TO BUILDING NATURAL HIP WITHOUT ANY SURGERY in this article.  find out how to get bigger hips and a more toned, curvy body.

Muscles That Cause Bulging Hips

Building up specific muscles is essential for people with naturally slimmer waistlines who want to have bigger hips. Those whose bodies store fat and build muscle in such a way that they have wider hips from puberty will find that toning that muscle will result in much shapelier curves and prevent love handles, which will sabotage even the best natural curves.

The gluteus maximus, gluteus minimus, and gluteus medius are the three muscles that make up your glutes. If you want a bigger booty and wider hips, you must work all three of these muscles. It’s also critical to work your quads to give the appearance of larger hips.

(Note: You can download the Fitplan App for free on Google Play!)

The Advantages of Having Larger Hips

Aesthetics should not be the only reason you want to widen your hips. Because getting bigger hips necessitates working out your glutes and quads, you’ll gain increased stability, better posture, and more comfort when sitting.

The amount of muscle on your hips and thighs influences important activities like walking and running. Although research has shown that the width of the hip bone cannot be used to predict how fast a person can walk or run, having more muscle does help speed up locomotion.

Dieting for Broader Hips

You’ll need to be at a slight caloric surplus if you want to build more muscle anywhere on your body. As a general rule of thumb, about 250 extra calories per day above your basal metabolic rate should suffice. If you notice an excessive amount of weight gain or loss, you can adjust this number until you find your sweet spot.

One issue that many people face when beginning to exercise to build bigger hips is that they already have a significant amount of body fat. When you consider the ideal hourglass figure, it’s easy to see how having a stomach or love handles will harm your chances. A paunch or love handles will sag down, resulting in what is known as a sag.

Before you begin to build muscle, you may need to go through a cutting phase. You don’t have to be at 0% body fat to build muscle, but large deposits of fat that tend to accumulate in our midsections must be removed. The good news for those just starting out in this situation is that once you reach your weight loss goals at the end of a cutting phase, you’ll most likely be getting newbie gains quickly.

The Seven Best Exercises for Bulging Hips

You are not required to perform all ten of these exercises every time you go to the gym. Instead, pick 2–5 of them to do during each session and alternate between the remaining ten to keep your body from becoming accustomed to the motions.

1. Glute Bridge with One Leg

The glute bridge is a simple exercise that can be used as part of a warm-up or to fill gaps in your main routine. Because there is less hamstring activation in this single-leg variation, your glutes get a better workout.


How to Do It: 

Lie down on your back with your feet flat on the ground. Lift your left leg up and bring it close to your chest, holding it there with both hands. Return to the heel of your right foot and lift your hips to create a straight line from your neck to your right knee.

Hold the position for 1–2 seconds before lowering back to the starting position. Your active leg should be bent at about a 135° angle for the best glute workout. After completing all of the reps on your right, switch to the left side.

2. The Curtsy Lunge

The curtsy lunge is a variation of the traditional lunge that works your gluteus medius, which is located on the side of your leg and gives the appearance of larger hips. It can be done with dumbbells in each hand, a barbell on your shoulders, or simply your bodyweight.

women workout doing lunge step on beach

How to Do It: 

Begin by standing with your feet hip-width apart. Reposition your right leg so that it is behind your left leg. Place the tip of your right foot on the ground and keep your left knee aligned with the direction of your left toes.

Lower yourself into a squat position. Return to the top for one more rep. You can either continue to lower and rise from here, or you can return to a normal standing position with your feet hip-width apart and reverse your right and left legs before lowering again.

3. Fire Fighting Hydrants

This exercise will not only help you get a bigger butt, but it will also help your hip rotators gain strength, which will help you avoid injury to a critical and frequently injured joint in your body. This exercise targets the gluteus minimus and medius.

How to Do It: 

Get down on the ground as if you were going to do a push-up, but use your knees to support your lower body. Choose which leg to begin with and lift that knee off the ground. Throughout this exercise, keep your back straight and both legs bent at a 90-degree angle.

Lift the starting leg to the side so that your shin points in that direction, being careful not to lose the 90-degree angle in the active leg. Return to the starting position and continue to do reps on that side until you’re ready to switch.

Side kicks as well as round kicks will help great stronger and bigger hips.

4. Squat Side Kicks

With this simple bodyweight move, you can add a little cardio to your butt workout. There is no need for additional equipment, though you could easily add a barbell, dumbbells, or resistance band if you prefer.

Squat Side Kicks
woman sitting on air

How to Do It: 

This squat variation incorporates a degree of side movement that most other leg and buttock workouts do not. To begin, stand with your legs slightly wider than hip-width apart. Lower your buttocks into a squat until your thighs are parallel to the floor.

Kick your right leg out to the side as high as you can as you return to the starting position. Take care not to overextend your leg. As soon as your right leg is down, return to the squat position and kick out with your left leg on the next rise.

5. Split Squats in Bulgarian

This great leg workout works your quads, hamstrings, glutes, and calves. Bulgarian split squats can help you not only get a bigger butt, but also a strong and athletic lower body.

Split Squats in Bulgarian

How to Do It: 

You’ll need a small platform for this exercise, but if you’re working out at home, a chair or couch will suffice. Place your left leg behind you so that your toes are on the platform and stand a short distance in front of your chosen platform.

Lean forward slightly to accommodate this stance and avoid overextending your lower back. Squat down and then rise back to the starting position. After you’ve completed the reps on your right leg, switch to your back leg.

6: Donkey Kicks


Donkey kicks are an excellent warm-up or cool-down move. You don’t need any extra equipment, though you could use a resistance band if you wanted.

How to Do It:

Begin in a push-up position, but support your bodyweight with your knees rather than your toes. Your arms should be under your shoulders, and your legs should be bent 90 degrees. Lift one leg at a time until your thigh is in a straight line with your torso, being careful not to break the 90-degree angle.

Return that leg to the starting position before completing all of the reps on that side or switching to the opposite side.

7. Romanian Deadlift

RDLs are an excellent way to work your hamstrings in addition to your glutes. For this variation on the traditional deadlift, you’ll need a barbell or a substitute.

Romanian Deadlift
Romanian Deadlift

How to Do It:

Grip the bar with your hands shoulder-width apart and hold it at thigh level. Roll your shoulder blades back and check that your feet are together and your legs are straight.

Hinge at the waist to bend over and allow the bar to fall to the ground. Don’t stretch your body any further than it can – if you can only get your torso parallel to the ground, that’s fine. Return to your starting position and repeat.

sitting positions for bigger hips


Begin in a standing position with your feet comfortably apart. Your toes should be slightly pointed out. Send your hips back, as if sitting in a chair. Maintain a long spine and knees that point over your second toe.

Additional Ways You Can Naturally Increase the Your Hips and Buttocks

From various Google searches such as ‘Home remedies for bigger hips and buttocks without exercise or surgery,’ ‘how can I enlarge my hips and buttocks naturally, “medicine for big buttocks and hips,’ and so many other related topics, one can see that having bigger buttocks or hips is a great advantage, especially in this modern age when men are attracted to what they see.’

If you lack big hips or buttocks, there are many natural ways to get them without a lot of exercise or surgery. Above all other methods or home remedies, the most important aspect to consider is your eating habits. While other home remedies are beneficial, your eating habits will determine whether you gain hips or buttocks.

Genes influence body shapes and physiques to a large extent. Your genes are the primary determinant of the shape of your hips, buttocks, stomach, and other body parts. Even so, you can change it with the following home remedies for bigger hips and buttocks.

The 8 Best Home Remedies for Larger Hips and Buttocks

1: Eating Habits That Are Healthy

Have you ever wondered why so many women go on diets to increase their hips and buttocks? It’s simply because it’s the most effective at controlling genes and other body components.

As a result, one of the home remedies for bigger hips and buttocks without exercising is to improve your eating habits.

2: Avoid Consuming Unhealthy Fats

To get a bigger bum and hips, you must change your eating habits. Naturally, you want more fat in your hips and buttocks to make them curvier.

To avoid gaining fat in the belly and other unhealthy places, avoid eating too much fat, especially fried food. Healthy fats found in olive oil, fish oil, and nuts can help you get a bigger butt without exercising.

3: Consume  Protein

To get big hips and buttocks in a short period of time, you must consume a lot of protein-rich foods. Proteins help to build and strengthen the muscles in the buttocks and hips.

Furthermore, most protein-rich foods contain healthy fats, making them ideal for enlarging hips and buttocks. Foods such as beans, beef steak, chicken, eggs, and fish can naturally enlarge the hips and buttocks.

4: Eat more of Vegetables and fruits

Avocado is one of the best fruits to eat for maintaining waist shape. This is due to the high concentration of micronutrients in it, including Omega-3-fatty acid, a healthy fat capable of enlarging the hips and buttocks.

Fruits and vegetables such as apple, banana, spinach, peanut butter, cashew, almond, and sweet potatoes can also aid in the development of larger hips and buttocks.

5: Herbs from Nature

Natural Herbs are one of the many home remedies for larger hips and buttocks. Although some are not scientifically proven, they are known to be effective in growing a bigger bum without exercising. Almond seed, Fenugreek, Kigelia, Fennel seed, and other natural herbs are examples.

To quickly increase the size of your buttocks, soak any of these natural herbs overnight and drink on a regular basis. For best results, drink it first thing in the morning before eating.

6: Heel Shoes

When women wear heels, especially high heels, they gain femininity. It accentuates the hips and buttocks regardless of the clothing worn. As a result, wearing high heels and shoes is one of the best non-exercise home remedies for bigger hips and buttocks.

Although it may take some time to see results, it is one of the safest ways to make your hips bigger.

7: Massaging

If you want to make your buttocks bigger, healthy oils like coconut oil, fish oil, and olive oil are your best bet. All you have to do is massage your gluteal region with it frequently and watch how big it grows.

Massage helps to strengthen and relax the muscles in your buttocks, allowing them to expand. It also relieves pressure on various parts of the body while improving blood circulation in the area.

8: Supplements

There are numerous supplements and medications available for big buttocks and hips. Supplements are very effective, though they should not be taken without the supervision of a professional. While it is one of the best and most effective home remedies for larger hips and buttocks, it should be used with caution due to its negative side effects.

Furthermore, the majority of these supplements or medicines for large buttocks and hips are made from natural herbs that contain Phytoestrogen. Maca root extracts, for example, contain a lot of estrogens and can give you a bigger bum overnight without exercise.


Despite the fact that many women and ladies are looking for shortcuts, such as home remedies for bigger hips and buttocks without exercise. It is still one of the most natural home remedies for getting big bums.

Consistent exercise will bring out your hips and buttocks in a short period of time. It also improves blood circulation and all of your organs. To make your buttocks bigger faster, try different exercises such as Squats, Lunges, Plank Walk, Glute Bridge, and others.


Do you enjoy Yoga? Try out any of the numerous Yoga sitting positions and watch your butt grow bigger. Yoga Chair poses, dove poses, bridge poses, and extended hand to big to pose are examples of sitting positions for bigger hips. They can naturally help to enlarge the hips and buttocks.

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The benefits of having wide hips

While many women desire a straight, narrow-hipped body, Bartos claims that those curves, or what we used to call “birthing hips,” provide a genetic advantage. In other words, large hips, including the booty, facilitate the passage of a baby.

How to Get Bigger Hips and Buttocks in 1 Day Without Exercising?

Do you want to get hips in 3 days or make your bum bigger overnight? You should be aware that this is not possible, even with butt cream, unless you want to put yourself in danger. Surgery is the only way to get bigger hips and buttocks in that short amount of time.

Getting bigger hips and buttocks takes time, discipline, and consistency. If you want faster results, you can combine the various home remedies for larger hips and buttocks on our lists.


While changing our bone structure or the way our bodies store fat is not possible, there are numerous exercises you can do to build muscle on your hips and booty to give yourself the appearance of larger hips. It’s hard work, but using these 7 EASY STEPS TO BUILDING NATURAL HIP WITHOUT SURGERY will be well worth it when you have that pear or hourglass figure. It may not look easy, but if you determine to start trust me your end result will give you joy. Try these steps I’ve provided for you and please don’t forget to drop your comment below on the comment session with your testimonies.


While we have compiled a list of tried and true home remedies for bigger hips and buttocks, we recommend that you seek the advice of a professional before implementing any of the information above. The purpose of this post is primarily educational.


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