Best Exercises to Get Rid of Hip Dips
The Exercises That Actually Target the Dip Area
Most "hip dip workouts" online target the wrong muscles. Squats build the gluteus maximus — the large lower glute. Donkey kicks without weight are too light to stimulate growth. You need exercises that specifically load the gluteus medius, gluteus minimus, and tensor fasciae latae — the three muscles that sit in and around the trochanteric depression.
Exercise 1: Barbell Hip Thrust ★★★★★
The single most effective exercise for the glutes overall. The single-leg variation forces the gluteus medius on the working side to stabilize the pelvis — exactly the muscle you want to build.
Setup: Upper back against a bench, barbell across hips (use a pad), feet flat shoulder-width, knees at 90 degrees.
Execution: Drive through heels, lift hips until body forms a straight line from shoulders to knees. Squeeze glutes hard at the top for 1-2 seconds. Lower under control over 2-3 seconds. Do not bounce at the bottom.
Programming: 4 sets of 8-10 reps, 2-3 times per week. Add 5-10 lbs every 1-2 weeks.
Exercise 2: Curtsy Lunge ★★★★☆
Forces the working gluteus medius to control the pelvis as you step behind and across your body. Hits the muscle from a different angle than hip thrusts.
Execution: Stand with feet hip-width, holding dumbbells at sides. Step one foot behind and across the other (like a curtsy), lowering until front thigh is parallel. Push through front heel to return.
Programming: 3 sets of 10-12 reps each leg. Hold dumbbells, starting at 10 lbs per hand and increasing weekly.
Exercise 3: Banded Lateral Walks ★★★★☆
Direct gluteus medius isolation. The band creates constant lateral resistance, forcing the muscle to fire throughout the movement. Low impact, safe for all levels.
Execution: Resistance band just above knees, half-squat position. Take 10 steps right, then 10 left, keeping tension on the band the entire time. Do not stand up between steps.
Programming: 3 sets of 10-20 steps each direction. Progress to a heavier band when 20 steps feels easy.
Exercise 4: Side-Lying Leg Lift With Ankle Weight ★★★☆☆
The most direct gluteus medius exercise without equipment beyond a small ankle weight. Low impact, safe for beginners, isolates the muscle better than any standing variation.
Execution: Lie on side, legs straight and stacked, ankle weight on top leg. Lift top leg to 45 degrees, keeping it straight. Lower slowly over 3 seconds. Do not rush the lowering phase.
Programming: 3 sets of 15 reps each leg. Start at 2 lbs ankle weight, work up to 10 lbs over several months.
Exercise 5: Cable Hip Abduction ★★★★☆
If you have gym access, this is the most loadable gluteus medius exercise. Allows significant progressive overload over months of training.
Execution: Low cable attached to ankle, stand sideways to machine. Lift leg straight out to the side, keeping it straight. Return slowly. Control the lowering phase — this is where most of the muscle stimulus occurs.
Programming: 3 sets of 10-12 reps each leg. Progress from 10 lbs to 40+ lbs over 6 months.
What NOT to Waste Time On
- Bodyweight squats: Wrong primary muscle, no progressive overload
- Donkey kicks without weight: Too light to stimulate hypertrophy
- "30-day challenges": Repetition without progression builds endurance, not muscle
- Stretching routines: Cannot change bone structure or build muscle