The hip joints and muscles play a crucial role in shaping our lower body. Engaging in glute exercises not only shapes and enhances the hips but also improves flexibility in daily activities. Try increasing hip width with these four exercises.
Squat
Squats are a fundamental exercise for the lower body, targeting the glutes, quadriceps, and hamstrings, helping to develop these muscles.
How to do it:
- Stand with your feet wider than shoulder-width apart, toes slightly pointing outward.
- Lower your body by bending your knees and hips, keeping your back straight and chest out throughout the movement.
Try to lower yourself until your thighs are parallel to the ground.
- Push off with your heels to return to the starting position and repeat.
Bend your knees sideways.
The side lunge exercise works the inner and outer thighs, as well as the gluteal muscles, helping to open up the hips.
How to do it:
- Begin by standing with your feet together.
- Step wide to one side, keeping your toes pointing forward.
Lower your body by bending the knee of the stepping leg while keeping the other leg straight.
- Return to the starting position and repeat on the other side.
Hip thrusts
Hip thrusts not only help to widen the hips but also strengthen the gluteal and hip muscles.
How to do it:
- Sit on the ground with your upper back resting against a bench or raised surface.
- Place the weights at hip level and lift your hips slightly off the ground.
Your upper arm should rest on the exercise bench and your hand should be holding the dumbbell.
- Slowly lower your back down and repeat the exercise.
Sumo Walking
Sumo walking, or walking with side resistance bands, targets the outer thighs and glutes, helping to build muscle mass.
How to do it:
- Wear a resistance band around your thighs, just above your knees.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Take small steps to the side to counteract the resistance of the rope, maintaining the tension of the rope throughout the movement.
- Focus on keeping your knees bent and hips low for optimal engagement.
- Return to the starting position and repeat.
Source: https://laodong.vn/suc-khoe/4-bai-tap-giup-hong-rong-hon-1386467.ldo
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