Hip dips—the natural inward curves located just below the hip bones—are a normal part of human anatomy. While they’re completely healthy and common, some people choose to build muscle in the surrounding area to create a smoother silhouette. If you’re one of them, you’ll be happy to know that targeted strength training can help fill in the space around the dips by activating and developing the gluteal and hip muscles.
This article will guide you through how to build muscle around your hip dips with intentional, effective exercises—no need for surgery or shortcuts, just smart training and consistency.
Understanding Hip Dips: The Anatomy Behind the Curve
Hip dips occur where the pelvis meets the femur (thigh bone). The visibility of this dip depends on:
- Bone structure (the width and angle of your pelvis)
- Fat and muscle distribution
- Genetics
You can’t “remove” hip dips, but you can influence the appearance by strengthening muscles around the area, specifically:
- Gluteus medius (upper outer glute)
- Gluteus minimus (deepest glute layer)
- Tensor fasciae latae (TFL) (hip abductor)
- Gluteus maximus (main glute muscle)
How Muscle Building Helps Smooth Out Hip Dips
When you build muscle in the glutes and outer thighs, you create more volume and shape around the indentation area. While the dip itself remains (due to bone structure), a more developed and lifted glute shelf helps to minimize the curve’s depth and prominence.
Key benefits of glute-targeted training:
- Enhances overall lower body shape
- Increases strength and stability
- Reduces appearance of hip dips
- Improves posture and athletic performance
Warm-Up: Prepping the Muscles for Activation
Before diving into your workout, activate the muscles you want to target. A proper warm-up enhances muscle engagement and results.
5-Minute Activation Routine:
- Glute bridges – 15 reps
- Fire hydrants – 10 reps each side
- Banded lateral walks – 20 steps
- Bodyweight squats – 15 reps
Top Targeted Exercises to Build Muscle Around Hip Dips
1. Side-Lying Leg Raises
- Lie on one side, legs extended
- Lift your top leg slowly, keeping your toes pointing forward
- Lower without resting on the bottom leg
Why it works: Targets the gluteus medius and outer thigh muscles
Reps: 3 sets of 15 each side
2. Standing Kickbacks (With or Without Bands)
- Stand with feet hip-width apart
- Extend one leg straight back while squeezing the glute
- Keep your upper body stable and core engaged
Why it works: Activates the gluteus maximus and helps build the glute shelf
Reps: 3 sets of 12–15 per leg
3. Curtsy Lunges
- Step one leg behind and diagonally across the other
- Lower into a lunge, keeping front knee in line with ankle
- Push through your front heel to return
Why it works: Tones outer hips and thighs while improving balance
Reps: 3 sets of 12 each side
4. Fire Hydrants
- On all fours, lift one leg out to the side, bent at 90°
- Keep hips square and avoid leaning
Why it works: Great for isolating the gluteus medius
Reps: 3 sets of 15 per leg
5. Step-Ups with Knee Drive
- Step onto a sturdy platform or bench
- As you step up, drive the opposite knee upward
- Return with control
Why it works: Builds glute power and hip mobility
Reps: 3 sets of 10 per leg
6. Lateral Band Walks
- Place a resistance band above your knees or around ankles
- Step side to side in a squat position
Why it works: Activates outer glutes and thighs, helping fill in the dip area
Reps: 3 sets of 20 steps total
7. Bulgarian Split Squats
- Place back foot on a bench or elevated surface
- Lower into a lunge with front knee aligned
- Keep your chest upright and glutes tight
Why it works: Builds strong, round glutes and tones the legs
Reps: 3 sets of 8–10 reps per leg
Additional Tips for Best Results
✅ Prioritize Progressive Overload
Increase resistance or reps weekly to stimulate muscle growth.
✅ Stay Consistent
Train glutes and lower body 2–3 times per week, with proper rest in between.
✅ Fuel with Nutrition
Get enough protein to support muscle repair and growth—aim for 1.6–2.2g of protein per kg of body weight.
✅ Don’t Skip Recovery
Stretch, foam roll, and rest to prevent overtraining and promote gains.
Final Thoughts: Build Strength, Not Perfection
Hip dips are a part of your unique body structure, not flaws. With the right exercises, you can build strength and muscle in the surrounding areas to sculpt your lower body and boost your confidence. The goal isn’t to change who you are—it’s to feel stronger, more capable, and empowered in your own skin.
Celebrate your body, move with intention, and enjoy the process of becoming the strongest version of yourself.