Best Hip Dip Exercises: 20 Movements That Target Hip Dips

While hip dips cannot be eliminated through exercise alone, building the gluteus medius muscle — which sits directly in the hip dip area — can significantly reduce their appearance. Here are 20 exercises that target this muscle effectively.

Top 5 Hip Dip Exercises

1. Curtsy Lunges

The diagonal movement of curtsy lunges directly engages the gluteus medius. Perform 3 sets of 12-15 reps per leg.

2. Side-Lying Leg Lifts

This isolation exercise targets the gluteus medius with minimal equipment. Perform 3 sets of 20 reps per side.

3. Fire Hydrants

The rotational movement activates the side glutes effectively. Perform 3 sets of 15 reps per side.

4. Banded Lateral Walks

Using a resistance band around your ankles creates constant tension on the gluteus medius. Walk 20 steps each direction for 3 sets.

5. Clamshells

A controlled movement that isolates the hip abductors. Add a resistance band for more challenge. Perform 3 sets of 20 reps per side.

How Often Should You Train Hip Dips?

Train glute-focused exercises 3-4 times per week, allowing at least one rest day between sessions. Results typically become visible after 4-8 weeks of consistent training.

Can You Target Hip Dips With Bodyweight Only?

Yes — bodyweight exercises like fire hydrants, clamshells, and side-lying leg lifts can build the gluteus medius. Adding resistance bands or ankle weights will accelerate results.