Regular squats and lunges aren’t bad exercises by any means. But it doesn’t hurt to target those hip dip areas with more specific moves.
Today’s hip dips workout will walk you through 11 exercises that help build muscle and create curves.
Side Lying Leg Raise
Let’s start with a move that targets your outer thighs and hip area directly. You’ll feel it working right away, but don’t rush through these – slow and controlled is the way to go!
How to perform:
- Get on your mat and lie on your side, engaging your core muscles for stability.
- Lift your top leg as high as it will go.
- Perform the movement in a slow and controlled manner.
- Make sure you’re engaging your glute muscles.
- Optional: Add a resistance band above your knees for extra challenge
Booty Tap With Bands
Don’t let the simple look fool you – you’ll feel the burn fast with this one! The resistance band adds that extra challenge to your outer hip muscles, right where those hip dips are.
How to perform:
- Lay flat on the mat and extend your legs sideways as far as you can.
- Bring them back in for a tap.
- Keep the movement smooth and controlled throughout.
- Focus on pushing against the band’s resistance if using one.
Little Rainbows
Time to get creative – you’ll be drawing small rainbows with your feet for this powerhouse move. It seriously targets your hip muscles and helps smooth out those hip dip areas.
How to perform:
- Lie on your stomach and draw little rainbows with your feet.
- Keep your core engaged for stability.
- Remember to squeeze your glutes during the exercise.
- Keep movements controlled and focused.
Angled Fire Hydrant
Here’s where we take the classic fire hydrant and add a twist – literally! By changing the angle, you’ll hit different parts of your glutes and hip area.
Really focus on feeling those hip muscles work with each rep.
How to perform:
- Get on all fours with everything aligned.
- Lift your knee to the side, then return to the starting position.
- Next, lift your knee again at a slight diagonal angle to engage different parts of your glutes.
- Squeeze your glutes and focus on the mind-muscle connection.
Glute Bridge Abduction
Get ready for a combo move that works both your glutes and outer hips at the same time. It’s like getting two exercises rolled into one!
How to perform:
- Lie flat on a mat with your knees bent and your feet on the floor.
- Raise your hips off the floor, squeezing your glutes.
- While in the raised position, do as many abductions as possible.
- Take occasional breaks as needed.
Glute Bridge Feet Touch
Switch things up by keeping your feet together – this changes how your muscles work and gets your inner thighs involved too!
How to perform:
- Stay in the same position and put your feet together.
- Raise your hips up into a bridge position.
- Lower your hips down and lift them back up.
- Remember to squeeze your glutes and have that mind-muscle connection.
Single Leg Glute Bridge
Challenge each side individually with this single-leg variation. It’s perfect for evening out any imbalances you might have in your hip area.
One side might feel harder than the other – that’s completely normal.
How to perform:
- Lay flat on your mat and put one foot over your other leg.
- Push through the foot that’s still on the ground.
- Lift your hips to perform the bridge.
- Lower down slowly and keep your hips level.
Booty V Raise
Flip over for this one! You’ll be targeting the back of your hips to help create that rounded booty look that balances out hip dips.
Keep movements slow and focus on your glutes doing the work.
How to perform:
- Flip over and lie on your belly with your legs into a V-shape.
- Lift both legs up off the ground at the same time.
- Do as many raises as you can in a slow and controlled manner.
- Stay focused and engage your glutes throughout the exercise.
Frog Kick
These might look a little funny, but they seriously work your outer hip and booty muscles. The name comes from that frog-like position your legs make.
How to perform:
- Stay on your stomach after the previous exercise.
- Bend your knees and bring your heels together.
- Push your heels up toward the ceiling.
- Lower them back down with control.
Side Leg Circle
Circle time! These really go after those stubborn hip dip areas by working your muscles from multiple angles at once.
How to perform:
- Lay on your side with one leg raised.
- Perform leg circles with the raised leg.
- Try not to take any breaks here if you can.
- Make sure your glutes are doing all the work and focus on feeling the burn.
Lateral Lunge
Final push! This standing move brings together everything you just worked on the floor, hitting your hips and thighs from a functional angle.
How to perform:
- Start in an upright position with feet apart.
- Lunge to the side and bend that knee.
- Come back up but make sure your glutes are the ones pushing you back up.
- You should feel the burn on the side of your booty.
That’s a Wrap!
Just 10 minutes and you’ve worked those hip muscles from every angle. Do this routine 3 times a week for the best results.
Hip dips are completely normal, but these exercises can help build muscle and curves if that’s what you’re after!
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
