The Best Workout for Hip Dips

Are you concerned about your hip dips? Discover the best way to reduce hip dips and gain a smooth, toned body with this comprehensive workout! You can achieve your dream body faster and easier than ever before.

Quick facts: Best Workout For Hip Dips

  • ✅ Doing lateral lunge squats can help build muscle and reduce the appearance of hip dips (Healthline).
  • ✅ Hip dips can be reduced by doing side planks with leg raises (Shape).
  • ✅ Squats, bridges and donkey kicks are some of the best exercises for hip dips (Women’s Health).
  • ✅ Doing hip abduction and adduction exercises can help reduce hip dips (Verywell Fit).
  • ✅ Glute bridges and squats can help strengthen the muscles surrounding the hip dip area (Fitness Blender).

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Hip dips can be an obstacle to achieving a toned, slim body. But there are plenty of ways to reduce their appearance with proper and consistent diet and exercise. You can use workouts specifically targeting the hip dips or total-body workouts that tone your glutes, quads, and abs to reduce the appearance of hip dips over time. Diet and exercise are key for reducing the look of hip dip indentations.

Your workout should include exercises that target the abductors and adductors—muscles you engage when moving your legs side-to-side—as well as glutes, quads, and abs for a balanced approach to toning your lower body. It’s also important to focus on exercises that you enjoy. These will ensure you stick with it!

An effective workout plan for reducing hip dip indentations should include:

  • Plenty of squats and lunges
  • Upper body exercises like pushups, rows, planks, and crunches

What are Hip Dips?

Hip dips are indentations along the sides of the hipbones that can be due to either genetics or lack of muscle tone. This is a common concern among both men and women who wish to create a more toned and smooth look. Doing exercises specifically aimed at strengthening the hip area can help reduce the appearance of these “dips”, giving you a more aesthetically pleasing physique.

Before you begin any exercise routine for your hip dips, it’s important to understand what muscles you’ll be targeting with each exercise. The main muscle groups that are involved in reducing hip dips are the glutes (butt muscles), hamstrings, adductors (inner thighs), and core muscles. Additionally, improving posture and mobility will help reduce their appearance as well.

By focusing on exercises such as

  • squats
  • lunges
  • side-lying clams
  • bridges
  • plies
  • planks

, you can strengthen and tone your gluteal muscles which should help reduce the appearance of your hip dips.

Causes of Hip Dips

Hip dips, also called violin hips or hip valleys, are the indented area found just below a person’s waistline on either side of the body. They are often caused by a combination of genetics, weight gain, and age. However, some people may be naturally predisposed to having more pronounced hip dips.

The best way to reduce the appearance of hip dips is through targeted exercises that sculpt this area and strengthen the surrounding musculature. These exercises can help shape and tone the muscles in your hips and create an overall slimmer silhouette to your figure. Additionally, exercising in combination with healthy dieting can help you manage your weight and further reduce hip dip visibility!

Benefits of Exercising Hip Dips

Hip dips are an indentation in the lower hip area that can make a person feel uncomfortable with their appearance. However, the good news is that exercising hip dips can help reduce the appearance of this indentation.

Exercising your lower body regularly can strengthen and tone your muscles in your hip area, leading to improved definition and reduced visibility of hip dips. It also increases blood circulation throughout the body, which can promote better overall health.

When exercising hip dips, focus on exercises that target the glutes and outer thigh muscles such as:

  • Side-lying clamshells
  • Walking lunges
  • Squats
  • Kickbacks

Additionally, adding cardio like jogging or cycling to your routine can also help to strengthen and tone these same muscle groups.

Regular exercise for hip dips also helps improve posture by strengthening the core muscles which support our spine health. This in turn leads to an improved sense of confidence as well as reduced back pain or discomfort from sitting or standing for long periods of time.

Best Workout for Hip Dips

Hip dips can be a real cosmetic challenge for some, making it difficult to tone and strengthen the hip area. Luckily, there are several exercises you can do to target and strengthen the hip dip area. From dumbbell exercises to glute bridges, there are a variety of exercises you can do to help reduce the appearance of hip dips.

Let’s take a closer look at the best exercises for targeting hip dips:


Squats are one of the best workouts you can do to get rid of hip dips. Squats target all the muscles in your legs, including your glutes and hamstrings, as well as your core. When performing squats, keep your back flat, chest forward and feet shoulder-width apart. Squat down until your hips are lower than your knees and then slowly come back up to standing position. Make sure you don’t lean forward or arch your back when you’re coming up from the squat; this can lead to injury.

To make the exercise more challenging, add weights such as dumbbells or a kettlebell into the mix and increase the number of reps each time.


Lunges are an effective exercise to target the muscles that surround the hip dips, including the gluteus medius and minimus on the side of your back and your abdominal muscles.

Start in a standing position. Take a big step forward with one leg and lower both legs until your front thigh is parallel with the floor and your back knee almost touches it. Hold for a few seconds and return to the starting position. To make this exercise more challenging, try extending each lunge with a jump for explosive power or adding dumbbells for extra resistance as you move up or down in weight.

If you’re just starting out, begin by doing two sets of 10 reps with each leg. As you get stronger, increase the number of sets or reps per set for maximum results.

Hip Thrusts

Hip Thrusts are an effective exercise for tackling hip dips, and can be done with or without weights. To perform this exercise, start seated on the floor with your knees bent and feet flat on the ground. Then raise your hips off the ground so that your torso forms a straight line from your knees to shoulders. Hold for 2–3 seconds and then slowly lower back down to the starting position. This can be done repetively for 10–15 repetitions, depending on how fit you are.

To make it more difficult, you can hold a weight in front of you while performing the thrusts or by doing single leg thrusts (where one leg is bent at 90 degrees). Hip Thrusts work to strengthen your glutes, helping accentuate smooth curves in areas such as hips, thighs & buttocks. In addition to helping reduce hip dips they also help improve posture and balance which is often affected by imbalances in muscles around our hips & spine.

Glute Bridges

Glute Bridges are one of the most popular and effective exercises for targeting hip dips. This exercise can be done with or without weights, but adding a weight increases the intensity and effectiveness of the workout.

To do this exercise, lie on your back with your knees bent and feet flat on the floor. Take a deep breath in, press your feet into the floor, and raise your hips to create a straight line from your knees to shoulders. Exhale as you squeeze your glutes at the top of the move and hold for one second before returning to start position. This is one rep – repeat for 10-20 reps for 3-4 sets.

For extra challenge, try adding a dumbbell by placing it across your hips or by using a resistance band around your thighs to increase tension even more while doing this exercise. Glute Bridges are an effective way to target hip dips as they work both your glutes and stabilizing muscles in the hip area while also improving balance and coordination throughout all areas of lower body movement.


Clamshells are a type of exercise specifically designed to target the gluteal muscles. They involve laying on your side with your legs bent and feet pressed together, then slowly raising your top knee as high as you can without rotating your hips or back. This movement should be slow and controlled, allowing the gluteal muscles to engage fully during the workout.

Clamshells can be done with or without resistance bands or a medicine ball to help further challenge these muscles. Doing clamshells daily can help strengthen the hip dip area and make it look more toned and fit over time. Be sure to focus on form while doing this exercise and never push past discomfort in order to avoid any potential injuries.

If done correctly, clamshells are an excellent way to target the hip dip area for overall toning!


In conclusion, there are plenty of exercises and workouts to help strengthen the muscles around the hip dips to reduce their appearance. As with any exercise/workout regimen, it’s important to start slow, work up gradually and listen to your body. Additionally, diet plays a significant role in achieving desired results. Eating lean proteins, healthy fats and complex carbohydrates will provide your body with the energy it needs for effective workouts.

With dedication and consistency, you can achieve your goal of reducing that dip!

FAQs about: Best Workout For Hip Dips

Q1: What are hip dips?

A1: Hip dips are an indentation in the hip area, usually found in the lower hip area. They are a natural feature of the body and are caused by the shape of the hip bone.

Q2: What is the best way to reduce hip dips?

A2: The best way to reduce hip dips is to do exercises that target the area. Squats, lunges, bridges, and step-ups are all great exercises to target the hip area and help reduce the appearance of hip dips.

Q3: Are there any other tips to reduce hip dips?

A3: Yes, there are other tips to reduce hip dips. Eating a balanced diet and drinking plenty of water can help to reduce the appearance of hip dips. Additionally, practicing good posture can help to reduce the appearance of hip dips as well.

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