Big muscles make a man look more masculine. The biggest muscles are back and leg muscles. Hip muscles are also fairly large. There are four muscle groups in the hip: lateral rotators or abductors, adductors, hip extensors, and hip flexors. To increase your hip size, you need to train those four muscle groups. However, before any strength training, consult your doctor, particularly if you haven't exercised recently or if you have a medical condition.
- Skill level:
Things you need
- Low pulley
- Ankle weights
- Ballet bar
Train your abductor muscles. The hip abductors consist of the external and internal obturators, piriformis, and the superior and inferior gemelli. This muscle group works on the outside of the hip and thigh, moving the leg out and away from the body.
To train these muscles, do the cable hip abduction exercise. Stand in front of a low pulley that is on your right side. Attach the cable cuff to the far ankle of your left leg. Grasp a ballet bar. Cross your legs in front. Then move your left leg to the opposite side of the low pulley by your abduction hip. Turn around and do the same exercise with the abductor muscle of your right foot.
Train your adductors. These consist of the adductors brevis, magnus, the pectineus, longus and the gracilis. The adductor muscles are located on the medial or inside of the hip and thigh. They allows you to move the legs toward the body.
You can train your adductor muscles with a static adductor lift. Attach ankle weights to your feet. Lie on your side, the upper leg crossed over the lower leg, the foot of the upper leg resting on the floor. Lift your lower leg about 30 degrees. Hold the lift for as long as you can, then slowly lower it. Repeat the exercise for the other leg.
Work your hip extensors, the largest muscles group in your hip. They consist of the posterior muscles of the gluteus maximus, minimus, medius and the tensor fasciae latae. Hip extensors help extend your leg or move it back.
Lie on the floor on your forearms and one knee, the other knee bent at 90 degrees a few inches off the floor. Slowly raise the bent leg as far as it will go. Repeat the exercise with the other leg.
Train your hip flexors. The hip flexor muscle group is made up of iliopsoas and quadratus femoris, the rectus femoris and sartorius. Hip flexors bend or lift the leg for walking.
Lie on one side on the floor and swing your top leg forward and back at hip level. To do another exercise, lie on your back and pull one knee in to your chest, and extend the other leg long at about 15.6 degrees Crom the floor. Then switch the legs, feeling the hip open up. Repeat for about eight to 10 repetitions.
Tips and warnings
- To prevent injury, stretch and warm up before doing the exercises.
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