The hip joints and muscles play an important role in shaping our lower body. Engaging in glute exercises will not only shape and enlarge your hips, but will also help your body become more flexible in everyday activities. Try increasing the width of your hips with the following 4 exercises.
Squat
Squat is a basic exercise for the lower body, affecting the glutes, quadriceps and hamstrings, helping to develop muscles.
How to do:
- Stand with your feet wider than shoulder-width apart, toes turned slightly outward.
- Lower your body by bending your knees and hips, keeping your back straight and chest up throughout the movement.
- Try to lower your body until your thighs are parallel to the ground.
- Push through heels to return to starting position and repeat.
Side bend
The side lunge exercise works the inner and outer thighs, as well as the glutes, helping to open the hips.
How to do:
- Start standing with your feet together.
- Step wide to one side, keeping your toes pointed forward.
- Lower your body by bending the knee of the stepping leg while keeping the other leg straight.
- Return to starting position and repeat on the other side.
Hip thrust
Hip thrust exercises not only help to widen the hips but also strengthen the glutes and hips.
How to do:
- Sit on the ground with your upper back against a bench or raised surface.
- Place the dumbbells at your hips and lift your hips slightly off the ground.
- Your upper arm should be resting on the bench and holding the dumbbell.
- Slowly lower your back down and repeat the exercise.
Sumo walking
Sumo walking or lateral resistance band walking works the outer thighs and glutes, helping to build muscle mass.
How to do:
- Wear a resistance band around your thighs, just above your knees.
- Stand with your feet shoulder-width apart, knees slightly bent.
- Take small steps to one side against the resistance of the rope, maintaining tension in the rope throughout the movement.
- Focus on keeping your knees bent and hips low for optimal engagement.
- Return to starting position and repeat.
Source: https://laodong.vn/suc-khoe/4-bai-tap-giup-hong-rong-hon-1386467.ldo
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