Build your thighs, abs and lats to overcome your bony hips.
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If you're consistent with your training and diet, not much can stop you from building a lean, muscular physique. Genetics do play a role, however, and can make crafting your dream body a little tougher. Bony hips can leave any aspiring male bodybuilder a little disheartened, as this shape can result in the glutes, quads and hamstrings looking under-developed. With a few simple training tweaks though, you can overcome these limitations by building muscle around the hips and taking your body to the next level.
Come to Grips With Your Genetics
As hard as you train, you're stuck with your genetics. You can increase muscle size, but you can't change the shape of your muscles, notes trainer Lee Hayward. So while you'll be able to make the muscles around the hips bigger, your bony joint structure will always remain. This needn't hold you back too much though, according to bodybuilder and coach Alberto Nunez. Get to know your weak points and strong points and play to your strengths. You may not have the best hips, but you could have an impressive set of quads or a naturally wide back, so use these to your advantage.
Go for Glutes
Building the muscles around the glutes can make your bony hips look much more beefy. Perform a glute-dominant workout early in every week. Trainer Bret Contreras recommends working the glutes from different angles, with a multitude of exercises. For the ultimate glute session, Contreras suggests four different exercises. Start with an abduction exercises, such as lateral band walks, or cable abductions for two sets of 10 to 20 repetitions. Move to a squat variation for three sets of six to 10 reps next, then a deadlift or good mornings for three sets of six to 10. Finish off with a bent-leg hip extension movement, like the hip thrust, glute bridge or pull-through for three sets of 10 to 20 reps.
Draw eyes away from your hips and onto the rest of your legs by building a monster pair of quadriceps. Perform a quad-focused workout on a Thursday, Friday or Saturday each week. Start with a squatting variation - such as barbell back squats or front squats - for four sets of five to eight, then move to a lunge variation or split squat and a leg press or hack squat, each for three sets of 10 to 12. Finish your session with three sets of 15 to 20 on the leg extension.
Include the Upper Body
While the hips may be considered part of your lower body, working on your upper body can help even out your physique in the same way that building the quads and glutes takes the focus away from your hips. Work on creating a V-taper, with broad shoulders, a wide back and strong abs. California-based personal trainer Ben Ballinger recommends a workout based around chin-ups, rows, lateral and rear-delt raises and ab work. Add in some dumbbell presses for your chest, along with one biceps and one triceps isolation and you're good to go. Complete each exercise for four sets of six to 10 reps and complete it twice per week alongside your two lower-body sessions.