Best Workouts for Women Who Want Curvier Hips: 8 Exercises to Build Your Glutes

Curvier hips are largely influenced by genetics and bone structure, but strength training can help build the glute and hip muscles, creating a fuller, more defined lower-body shape. The best approach is to combine targeted resistance exercises with consistent nutrition and recovery.

1. Hip Thrusts

Hip thrusts are one of the most effective exercises for developing the glutes.

How to do them:

• Sit on the floor with your upper back against a bench.
• Place your feet firmly on the floor.
• Drive through your heels and lift your hips.
• Squeeze your glutes at the top before slowly lowering.

Try 3–4 sets of 8–12 repetitions.

2. Bulgarian Split Squats

This single-leg exercise works the glutes, thighs and hips while also improving balance.

Place one foot behind you on a bench and lower your body with the front leg. Keep your torso slightly forward to increase the emphasis on the glutes.

Aim for 3 sets of 8–12 repetitions per leg.

3. Romanian Deadlifts

Romanian deadlifts strengthen the glutes and hamstrings and can help create more definition through the lower body.

Keep your back neutral, push your hips backwards and lower the weight along your legs. Drive your hips forward to return to the starting position.

Do 3 sets of 8–12 repetitions.

4. Squats

Squats are a classic lower-body exercise that can strengthen the glutes, hips and thighs.

For greater glute involvement, use a comfortable stance and focus on controlled movement rather than simply lifting heavier weights.

Try 3–4 sets of 8–15 repetitions.

5. Hip Abductions

Hip abductions specifically train the muscles on the outside of the hips, including the gluteus medius.

They can be performed with a resistance band or an abduction machine.

Complete 3 sets of 12–20 repetitions.

6. Cable or Band Kickbacks

Kickbacks isolate the glutes and are useful as a finishing exercise after heavier compound movements.

Perform 3 sets of 12–15 repetitions per leg, keeping the movement controlled.

A simple weekly routine

For beginners, training the glutes 2–3 times per week is usually enough.

Workout A

• Hip thrusts — 4 × 10
• Bulgarian split squats — 3 × 10 each leg
• Romanian deadlifts — 3 × 10
• Hip abductions — 3 × 15

Workout B

• Squats — 4 × 10
• Hip thrusts — 3 × 12
• Reverse lunges — 3 × 10 each leg
• Band or cable kickbacks — 3 × 15 each leg
• Hip abductions — 3 × 20

Leave at least a day of recovery between demanding lower-body sessions.

Don’t forget nutrition and recovery

Building muscle requires more than exercise. Make sure you consume enough protein, calories and overall nutrients to support muscle growth. Good protein sources include eggs, dairy, fish, chicken, soy, beans, lentils and other legumes.

Sleep and recovery are also important. Muscles adapt and grow during recovery, so training the same muscles intensely every day isn’t necessary.

Can exercise actually make your hips wider?

Exercise cannot change the width of your pelvic bones or alter your natural skeletal structure. However, developing the glutes and surrounding hip muscles can increase muscle size and create a rounder, fuller appearance.

The key is consistency and progressive overload—gradually increasing resistance, repetitions or training difficulty as you become stronger.

With regular training, adequate nutrition and patience, women can build stronger, more developed glutes and create a more curvy lower-body appearance while maintaining overall fitness.