Big hips body builder

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Draw eyes away from your hips and onto the rest of your legs by building a monster pair of quadriceps. 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 California-based personal trainer Ben Ballinger recommends a workout based around chin-ups, rows, lateral and rear-delt raises and ab work. This needn't hold you back too much though, according to bodybuilder and coach Alberto Nunez. Building the muscles around the glutes can make your bony hips look much more beefy. 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 You can increase muscle size, but you can't change the shape of your muscles, notes trainer Lee Hayward.

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