The fitness industry sells men one shape: the V-taper. Broad shoulders, narrow waist, straight hips. But what if that's not the silhouette you're after?
This guide is for men training toward an hourglass aesthetic—wider hips relative to waist, curves that complement feminine clothing, a physique that most personal trainers have never been asked to build.
Understanding the Goal
The hourglass figure is defined by the waist-to-hip ratio (WHR). For women, the classic hourglass is around 0.70. For men starting this journey, a realistic target is 0.83-0.85.
The math is simple:
- Waist measurement ÷ Hip measurement = WHR
- Lower the waist, build the hips, improve the ratio
My current stats:
- Waist: 97cm | Hips: 100cm
- Current WHR: 0.97
- Target WHR: 0.83-0.85
That's a significant journey. Here's how I'm approaching it.
The Training Split: Leg Priority
Traditional bodybuilding splits prioritize upper body. We're flipping that.
My current split (2 Upper / 4 Lower):
- Day 1: Glutes & Hamstrings (hip focus)
- Day 2: Quads & Calves
- Day 3: Upper Body A (push emphasis)
- Day 4: Glutes & Abductors (width focus)
- Day 5: Posterior Chain (deadlift variations)
- Day 6: Upper Body B (pull emphasis)
- Day 7: Rest
This isn't about neglecting upper body—it's about priorities. The goal is proportional development that creates the silhouette I want.
Key Exercises for Hip Development
For Glute Mass
- Hip thrusts (heavy, progressive overload)
- Romanian deadlifts
- Cable pull-throughs
- Bulgarian split squats
For Hip Width (Gluteus Medius)
- Cable hip abductions
- Banded clamshells
- Side-lying leg raises
- Sumo stance variations
For the Sweep
- Lying leg curls
- Good mornings
- Back extensions with glute focus
The Waist Strategy
You can't spot-reduce fat, but you can:
- Avoid heavy oblique work (no weighted side bends)
- Focus on vacuum exercises for transverse abdominis
- Prioritize nutrition for overall fat loss
- Use strategic posture and clothing
Realistic Expectations
Skeletal structure sets limits. You cannot change your hip bones. But you can:
- Build muscle on top of your existing frame
- Reduce waist circumference through fat loss
- Create visual illusions through proportional development
- Accept that your version of "hourglass" will be unique
What the Research Says
There's almost no research on men deliberately training for wider hips. We're in uncharted territory, learning from:
- Female glute-building programs
- Powerlifting hip development techniques
- Bodybuilding principles adapted to new goals
- Trial and error in our own bodies
The Community Aspect
If you're reading this, you're probably one of few men pursuing this aesthetic intentionally. That's part of why I'm documenting this journey—to create the resource I wish existed when I started.
This is part of The Hourglass Project's practical resources. For the personal journey behind this training, check out the Journal section.