Hip dips, or the natural inward curves on the sides of the hips, are a common and completely normal part of human anatomy. Caused primarily by the structure of your pelvis and femur, they are not flaws and do not require fixing. However, if you’re looking to smooth out the appearance of hip dips, building muscle around the hips and glutes can help. While traditional exercises like squats and lunges are effective, alternative workouts can offer fresh, engaging ways to target the same muscle groups while adding variety to your routine.
Why Focus on Alternative Workouts?
Incorporating non-traditional exercises keeps your workouts fun and helps activate muscles in new ways. Alternative workouts often:
- Target smaller stabilizing muscles often missed in classic routines
- Improve functional strength and mobility
- Reduce exercise boredom and boost motivation
- Offer low-impact options for people with joint sensitivities
Let’s explore the top alternative workouts to help shape and strengthen the hip area, smoothing the visual effect of hip dips through muscle development.
1. Pilates Side-Leg Series
Pilates is known for its ability to sculpt lean muscle and improve control. The side-leg series targets the outer glutes and hips with precise, controlled movements.
Moves to Try:
- Leg lifts
- Leg circles
- Inner thigh pulses
Why it works: Isolates the gluteus medius and tensor fasciae latae, helping to fill out the dip area.
2. Barre Workouts
Inspired by ballet, barre workouts blend strength, flexibility, and endurance. They focus heavily on the hips, thighs, and glutes using small, high-rep movements.
Exercises to include:
- Standing side leg lifts
- Curtsy pulses
- Glute bridges with toe lifts
Why it works: Builds strength in the outer hips and thighs, enhancing curve and tone.
3. Resistance Band Glute Circuits
Resistance bands are excellent for targeting the outer glutes and hip muscles with constant tension.
Sample band circuit:
- Lateral band walks
- Standing kickbacks
- Clamshells
Why it works: Adds external resistance to movements that shape and tone the glutes without heavy weights.
4. Swimming and Water Aerobics
Water-based exercises reduce joint impact while still providing muscle resistance.
Best pool moves:
- Flutter kicks
- Side leg lifts
- Aqua jogging
Why it works: Builds strength and endurance in the hip and thigh region, while improving mobility and flexibility.
5. Dance Workouts
Dance routines (like Zumba, Afrobeat, or hip-hop cardio) naturally engage the hips and glutes through rhythmic movement and weight shifts.
Dance styles to explore:
- Latin dance (salsa, samba)
- Belly dance
- Twerking or hip isolations
Why it works: Activates muscles in dynamic, functional ways, contributing to muscle shaping over time.
6. Stair or Step Workouts
Using stairs or a step platform can mimic real-life movements while working the glutes, quads, and hamstrings.
Step moves to include:
- Step-ups with side leg raise
- Lateral step taps
- Stair climbs with resistance bands
Why it works: Improves hip and lower body strength with a cardiovascular boost.
7. Yoga for Hip Strength and Openness
While yoga is often seen as stretching-focused, many poses activate and tone the hip and glute area.
Key poses:
- Warrior III
- Chair pose with a block between thighs
- Side plank with top leg lifts
Why it works: Enhances muscle awareness, balance, and engagement around the hips.
8. Kettlebell Workouts
Kettlebell training involves functional movements that build glute and core strength while improving coordination.
Moves to try:
- Kettlebell swings
- Curtsy lunge with kettlebell pass
- Deadlifts to upright rows
Why it works: Trains multiple muscle groups, including those around the hips, for well-rounded strength.
Final Thoughts: Focus on Strength, Not Perfection
Smoothing out the appearance of hip dips doesn’t mean erasing them—it means building strength and shape in the surrounding muscles. These alternative workouts offer effective and engaging ways to support that goal.
Most importantly, remember:
- Hip dips are normal and beautiful
- You can aim to shape your body without chasing perfection
- Strength, function, and confidence matter more than appearance
Add these routines to your fitness plan 3–4 times a week, combine them with proper nutrition, and give yourself time to see and feel the results. You’re not just smoothing out hip dips—you’re building strength and embracing your body.