The desire to “grow hips” often relates to achieving a wider, more curved silhouette. Whether this growth is possible depends entirely on the component being referenced: the rigid bone structure or the pliable soft tissue. For most adults, the potential for natural change in hip size is limited to alterations in muscle and fat, as the underlying skeleton is fully formed. Understanding this distinction is key to setting realistic expectations for modifying hip appearance.
The Anatomy of Hip Shape
The visible hip area is composed of two primary structures: the pelvic girdle and the overlying soft tissues. The pelvic girdle is a symmetrical bony ring, formed by the ilium, ischium, and pubis bones, that connects the spine to the lower limbs. This skeletal framework determines the maximum fixed width of the hips.
The overall contour and volume are shaped by soft tissue components, primarily the gluteal muscles and subcutaneous fat deposits. The three gluteal muscles—maximus, medius, and minimus—provide bulk and lift. While skeletal width is fixed once maturity is reached, the surrounding muscle and fat are highly adaptable to lifestyle changes.
The Role of Puberty and Bone Structure
The most significant change in hip bone structure occurs during adolescence, driven by hormonal signals. In individuals undergoing estrogen-driven puberty, the lower half of the pelvis, specifically the distance between the iliac crests, widens. This bone remodeling is a gradual process that can continue until the mid-twenties, often reaching full width around age 25 to 30.
This development is possible because the hip bones (ilium, ischium, and pubis) are separate bones joined by cartilage before puberty. Their fusion is completed between the ages of 15 and 25. Once this fusion is complete, the growth plates are closed, and the potential for any further natural increase in skeletal hip width ceases. For adults, the size of the underlying pelvic bone is a fixed, genetically determined parameter.
Modifying Appearance Through Soft Tissue
Since bone structure is fixed in adulthood, increasing hip size naturally focuses on building the gluteal muscle group. The gluteus maximus is the largest muscle, responsible for hip extension and overall posterior volume. Increasing the mass of the gluteus medius and minimus, which sit toward the sides, helps fill out the upper-side hip area and address “hip dips.”
Targeted strength training, using progressive overload, is the mechanism for muscle hypertrophy, or growth. Effective exercises that maximize gluteal activation often involve weighted hip thrusts, squats, lunges, and deadlifts. Consistently performing these exercises with sufficient resistance and proper nutrition increases muscle volume, translating into a more curved and voluminous hip appearance.
The other major soft tissue component is subcutaneous fat, and its distribution is largely dictated by genetics and hormones. Estrogen tends to encourage fat storage in the hips, thighs, and buttocks. While exercise cannot control where fat is gained, a slight, controlled increase in overall body fat percentage can contribute to a fuller hip contour for individuals genetically predisposed to store fat in that region. Conversely, significant weight loss will reduce volume in this area.
Medical and Surgical Options for Enhancement
For individuals seeking a more dramatic or immediate change in hip contour, medical and surgical procedures are available. The most common intervention is fat grafting, often performed as part of a Brazilian Butt Lift (BBL) procedure. Fat is harvested from one area, like the abdomen, and injected strategically into the hips and buttocks. This technique is frequently used to augment the overall size and fill in natural indentations known as “hip dips.”
Silicone implants offer another option, providing a predetermined and permanent volume increase, particularly for those who do not have sufficient body fat for grafting. Additionally, for transgender women (MTF), Hormone Replacement Therapy (HRT) over time can significantly influence fat redistribution toward a more feminine pattern, although the results are variable. These procedures are elective surgical interventions and are distinct from natural growth processes.