Exercises for Hip Dip Correction

The Right Exercises

Not all exercises address hip dips. Squats build the gluteus maximus, not the muscles that fill the depression. The five exercises that target the correct muscles are: hip thrusts (especially single-leg), curtsy lunges, banded lateral walks, side-lying leg lifts with ankle weight, and cable hip abduction.

The Program

Three sessions per week, 35-50 minutes each. Day 1: heavy hip thrusts + curtsy lunges + banded walks. Day 2: single-leg hip thrusts + side-lying lifts + cable abduction. Day 3: heaviest hip thrusts + curtsy lunges + banded walks.

Non-Negotiables

Progressive overload (add weight every 1-2 weeks). Adequate protein (0.8-1g per pound of bodyweight). Adequate sleep (7-9 hours). Without these three, the training stimulus does not become muscle.