Hip dips, also known as violin hips, are the natural inward curves just below your hip bones. While they are completely normal and influenced by bone structure, strengthening the muscles around your hips—particularly the glutes, quads, and hamstrings—can help smooth and fill out the area, reducing their appearance. If you’re looking to sculpt your lower body and build curves, here are the top 10 exercises to target hip dips effectively.
1. Side-Lying Leg Raises
This beginner-friendly move directly targets the gluteus medius, the muscle on the side of your butt responsible for hip shape and stability.
How to do it:
- Lie on your side, legs stacked, and lift your top leg toward the ceiling.
- Keep the movement controlled and pause at the top.
- Aim for 3 sets of 12–15 reps per side.
2. Fire Hydrants
This dynamic exercise activates your outer glutes and hips, helping build mass where dips appear.
How to do it:
- Start on all fours, lift one knee out to the side while keeping it bent.
- Hold for a second at the top, then lower.
- Perform 3 sets of 12–15 reps per side.
3. Glute Bridges
One of the most effective lower-body exercises, glute bridges target the entire gluteal group, improving shape and strength.
How to do it:
- Lie on your back with knees bent, feet flat.
- Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top.
- Do 3 sets of 15–20 reps.
4. Bulgarian Split Squats
These squats challenge your quads, hamstrings, and glutes, enhancing muscle symmetry around your hips.
How to do it:
- Stand a few feet in front of a bench.
- Place one foot on the bench behind you and lower into a squat on your front leg.
- Push up through the heel.
- Do 3 sets of 10–12 reps per leg.
5. Curtsy Lunges
Curtsy lunges hit the gluteus medius and inner thighs, helping to round out the hip area.
How to do it:
- Step one leg behind the other into a “curtsy” and lunge down.
- Return to standing and switch sides.
- Complete 3 sets of 10–15 reps per side.
6. Clamshells
This targeted exercise strengthens the deep hip stabilizers, especially useful for shaping the hip dip region.
How to do it:
- Lie on your side with knees bent and feet together.
- Open your top knee like a clamshell while keeping feet together.
- Pause at the top, then lower.
- Do 3 sets of 15–20 reps each side.
7. Cable Kickbacks
Cable kickbacks are excellent for isolating and building the gluteus maximus, enhancing your curves from behind and the sides.
How to do it:
- Attach an ankle strap to a low cable machine.
- Kick your leg straight back and squeeze your glutes.
- Perform 3 sets of 10–12 reps per leg.
8. Step-Ups
Step-ups are a functional movement that strengthens the glutes, quads, and hamstrings, all crucial for smoothing out hip dips.
How to do it:
- Step up onto a bench or sturdy surface with one leg.
- Drive through the heel and bring the other leg up to stand.
- Lower and repeat.
- Do 3 sets of 12 reps per leg.
9. Lateral Band Walks
This resistance band exercise works the outer thighs and glutes, targeting the muscles that shape the hips.
How to do it:
- Place a loop band around your thighs or ankles.
- Squat slightly and take steps sideways.
- Move 10 steps in each direction for 3 rounds.
10. Donkey Kicks
Donkey kicks help build your glutes and improve overall hip definition.
How to do it:
- On all fours, kick one leg back and up while keeping the knee bent.
- Squeeze your glute at the top.
- Do 3 sets of 15 reps per leg.
Final Thoughts: Consistency Is Key
Hip dips are largely determined by genetics and bone structure, but building muscle in the surrounding areas—especially the glutes and hips—can help reduce their visual prominence. For best results:
- Train consistently (3–4 times per week).
- Incorporate progressive overload with resistance bands or weights.
- Pair exercise with proper nutrition to support muscle growth.
- Stay patient—results take time, but your body will adapt and change.
Embrace your natural shape while working toward your strength and aesthetic goals!