Hip dips are a completely normal part of human anatomy. They are the inward curves between the hips and upper thighs, largely determined by your bone structure, pelvis shape, muscle distribution, and body fat percentage. While you cannot change your bone structure, strengthening the muscles around your hips and glutes can help create a fuller, stronger appearance.

The workout shown in the image focuses on exercises that target the gluteus medius, gluteus maximus, and surrounding hip muscles to improve lower-body strength and stability.

What Are Hip Dips?

Hip dips, also called “violin hips,” are the natural inward curves found below the hip bones.

They are influenced by:

• Pelvic width
• Femur position
• Muscle mass
• Body fat distribution
• Genetics

Having hip dips is normal and does not indicate poor fitness or health.

Can Exercise Remove Hip Dips?

Exercise cannot completely eliminate hip dips because they are primarily determined by skeletal structure. However, consistent strength training can:

• Build the glute muscles
• Improve hip stability
• Enhance lower-body symmetry
• Create a rounder appearance around the hips
• Improve posture and athletic performance

The goal should be stronger, healthier hips rather than trying to “fix” a natural body feature.

Benefits of Hip Dip Workouts

Regular lower-body training offers many benefits:

• Stronger glutes
• Better balance
• Improved posture
• Increased hip mobility
• Better athletic performance
• Reduced risk of knee and hip injuries
• Greater lower-body strength

5 Best Hip Dip Exercises

1. Side Lunges

Reps: 10–12 per side × 3 sets

Benefits

• Targets gluteus medius
• Strengthens inner thighs
• Improves hip mobility

How to Do It

Take a wide step to one side, bend one knee while keeping the other leg straight, then push back to the starting position.

2. Curtsy Lunges

Reps: 10–12 per leg × 3 sets

Benefits

• Activates the glutes
• Improves balance
• Strengthens hips and thighs

Tips

Keep your chest upright and drive through the front heel as you return to standing.

3. Fire Hydrant Extensions

Reps: 15 per side × 3 sets

Benefits

• Isolates the gluteus medius
• Improves hip stability
• Excellent for home workouts

Technique

Begin on all fours, lift one knee outward, then extend the leg before returning with control.

4. Cross-Over Extensions

Reps: 12–15 per side

Benefits

• Targets the side glutes
• Improves muscle activation
• Builds hip strength

Move slowly and avoid rotating your torso.

5. Lying Leg Lifts

Reps: 15–20 per side

Benefits

• Strengthens hip abductors
• Improves lower-body stability
• Beginner-friendly exercise

Raise your top leg slowly, pause briefly at the top, and lower it under control.

Weekly Hip Dip Workout Plan

Monday

• Hip Dip Workout (3 rounds)

Tuesday

• 30-minute walk or cycling

Wednesday

• Full-body strength training

Thursday

• Hip Dip Workout (4 rounds)

Friday

• Active recovery or yoga

Saturday

• Lower-body strength workout

Sunday

• Rest and stretching

Nutrition Tips for Building Glutes

Nutrition supports muscle growth and recovery.

Focus on:

• Lean protein (chicken, fish, eggs, tofu)
• Complex carbohydrates (oats, brown rice, sweet potatoes)
• Healthy fats (avocados, nuts, olive oil)
• Plenty of vegetables
• Adequate hydration

Aim to consume enough protein throughout the day if your goal is muscle development.

Common Mistakes to Avoid

• Expecting overnight results
• Training glutes every day without recovery
• Ignoring progressive overload
• Using poor exercise form
• Neglecting overall strength training
• Following unrealistic social media expectations

Frequently Asked Questions

Can workouts completely get rid of hip dips?

No. Hip dips are mostly determined by bone structure. Exercise can build muscle around the hips, which may reduce their appearance for some people.

How often should I do hip dip workouts?

Two to three sessions per week is typically enough, with at least one rest day between intense lower-body workouts.

Are hip dips unhealthy?

No. Hip dips are a natural variation in body shape and are not associated with poor health.

What muscles should I target?

Focus on the gluteus medius, gluteus maximus, gluteus minimus, hamstrings, and core for balanced lower-body strength.

Do squats help with hip dips?

Squats strengthen the glutes and legs but should be combined with lateral exercises, such as side lunges and hip abductions, for more comprehensive glute development.

How long does it take to notice results?

You may notice improvements in strength within a few weeks. Visible changes in muscle size typically require several weeks or months of consistent training, depending on individual factors.

Conclusion

Hip dips are a normal part of human anatomy and do not need to be corrected. If your goal is to build stronger glutes and improve lower-body definition, exercises such as side lunges, curtsy lunges, fire hydrants, cross-over extensions, and lying leg lifts are excellent additions to your routine. Pair regular strength training with balanced nutrition, sufficient recovery, and realistic expectations to support long-term fitness progress.