The desire to achieve a specific body shape often involves seeking ways to modify hip width. Understanding whether the hips can be widened depends on distinguishing between the fixed skeletal structure and the malleable soft tissues that surround it. True hip width, determined by bone, is largely set early in life, but the appearance of wider hips can be significantly altered through targeted lifestyle changes or cosmetic procedures.
The Anatomical Reality of Hip Width
The actual width of the hips is determined by the size and outward flare of the pelvic bones, specifically the iliac wings. This skeletal structure develops and solidifies during puberty, driven by hormones like estrogen in a process known as skeletal remodeling. The final size and shape of the pelvis are set once skeletal maturity is reached, usually in the late teens or early twenties.
The size of the pelvis is primarily a result of genetic predisposition and the hormonal environment experienced during adolescence. Once this growth period concludes, the bone mass and dimensions are fixed. While the bone structure cannot be widened by exercise, the pelvis can slowly increase over the adult lifespan, widening by about 0.3 to 0.4 millimeters per year between the ages of 20 and 80. This slow, age-related change is not a practical method for achieving noticeable aesthetic change.
Modifying Hip Aesthetics Through Muscle and Fat
Since the skeletal structure is relatively fixed, the most realistic approach for the average person to achieve the appearance of wider hips is by increasing the volume of the soft tissues that overlay the bone. This involves strategically building muscle and managing body fat distribution to create a rounder, more pronounced lateral contour. The gluteal muscle group is the primary target for this aesthetic modification.
The gluteus maximus provides the bulk and overall projection of the buttocks, contributing to general volume that can enhance the perception of hip width. Building this large muscle through compound movements like hip thrusts and squats helps create a fuller, more rounded shape. However, the muscles most directly responsible for increasing lateral hip contour are the gluteus medius and gluteus minimus.
These two smaller muscles are located on the sides of the hip, and their development can significantly contribute to the look of a wider hip silhouette. Exercises that focus on hip abduction and external rotation, such as clamshells, banded sumo walks, and side-lying leg raises, are effective in targeting these side glutes. By increasing the mass of the gluteus medius and minimus, the soft tissue volume on the outer hip is augmented, effectively widening the visible contour.
Fat distribution also plays a considerable role in hip aesthetics, though its placement is largely determined by genetics. When a person gains overall body weight, fat may be deposited in the hip and thigh area according to their individual genetic blueprint. For some, this natural fat storage pattern enhances hip width, while for others, fat may accumulate elsewhere. While targeted fat loss is impossible, managing overall body fat percentage can help ensure that muscle development in the gluteal region is visible and contributes optimally to the desired shape.
Medical and Surgical Interventions
For individuals seeking a significant, immediate, and permanent increase in hip dimension that cannot be achieved through exercise, medical and surgical interventions are available. These procedures bypass the limitations of the skeletal structure by adding material to the soft tissue layers. The two primary methods are fat grafting and the use of solid implants.
Fat grafting, often performed as part of a procedure like the Brazilian Butt Lift (BBL), involves harvesting a patient’s own fat through liposuction from areas like the abdomen or flanks. This collected fat is then purified and strategically injected into the hip and buttock area to increase volume and smooth out depressions, such as “hip dips”. This method is popular because it uses the body’s own tissue, often resulting in a more natural look and feel.
A drawback of fat grafting is that the body naturally reabsorbs a portion of the transferred fat, sometimes requiring multiple sessions. Fat grafting carries serious risks, including a low but real mortality risk when the fat is injected too deeply into muscle tissue. The recovery period typically requires patients to avoid sitting or lying directly on the injected area for several weeks to ensure the fat cells survive and integrate.
The alternative approach is the use of solid silicone hip implants, which are surgically placed under the skin and fat layer, on top of the gluteal muscles. These implants offer a more predictable outcome and are suitable for patients who do not have enough excess fat for grafting or desire a more dramatic change. The results from implants are immediate and permanent, as the material is not subject to absorption like transferred fat.
Implants carry risks associated with foreign materials, including the potential for shifting, infection, or visibility of the edges. Recovery time for implant surgery is often longer than for fat transfer, sometimes requiring six to eight weeks for full recovery, though most patients return to work within a week. Due to the invasive nature and potential complications of both surgical options, a thorough consultation with a board-certified plastic surgeon is necessary to understand the risks and benefits.