Hip dips are the slight inward curves that occur just below the hip bone, where the skin may dip inward due to the natural structure of your pelvis and fat distribution.
While hip dips are a normal anatomical feature and cannot be completely eliminated (since they’re determined by your bone structure), targeted exercises can help build muscle, improve overall body composition, and create a smoother appearance in the hip area.
Below are 10 simple hip dips exercises designed to strengthen and tone the muscles around your hips, thighs, and glutes. Consistency is key—perform these exercises daily or every other day for 10 days, and you’ll likely notice improved strength, muscle definition, and a more balanced appearance.
10 Simple Hip Dips Exercises
1. Side hip openers or fire hydrants
This exercise mainly works the gluteus maximus muscle. It not only sculpts the buttock area, but also reduces back pain, reducing injuries in that area.
How to run it:
- Get on all fours on the floor with your hands in line with your shoulders and your knees in line with your hips. Contract your glutes.
- Raise one leg, leaving the knee bent at a 90° angle.
- Return to the original position. Do 30 repetitions and change legs.
2. Standing Counterattack Lunges
Lunges are similar to squats , but require a greater range of motion. They work the muscles behind the thighs, upper glutes, hip flexors and quadriceps.
How to run it:
- Stand with your legs shoulder-width apart. You can put your hands together in front of your chest or rest them on your hips.
- With your left leg, take a slight step back and lower your knee almost until it touches the floor. In turn, the right leg will be bent at a 90° angle.
- Return to the initial position, always making sure your back is straight. Repeat 12 times with each leg.
3. Standing Side Leg Raises
Adding these hip dips exercises to your routine not only tones and improves the appearance of your hip and gluteal muscles, but also helps prevent knee, lower back, and hip injuries.
How to run it:
- Stand with your legs shoulder-width apart. Keep your back straight. Place your hands together in front of your chest.
- Bend your left leg slightly and lift your right leg to the side, at an angle of about 45°.
- Return to the original position and repeat 10 to 15 times on each side.
4. Squats
Performing squats correctly strengthens the muscles of the legs and glutes, among others. In addition, they help keep bones and joints in good shape and improve mobility in this area.
How to run it:
- Stand with your back straight and your legs shoulder-width apart. Join your hands in front of your chest.
- Contract your abdominal muscles and slowly lower your hips, while bending your legs as if you were going to sit down.
- Return to the starting position and repeat the exercise 10 to 15 times.
5. Standing Side-to-Side Squats
Side-to-side squats work several muscle groups in the hip area. Including them in the routine helps improve the flexibility and agility of the legs, glutes and trunk.
How to run it:
- Stand with your back straight, feet together, and hands clasped in front of your chest.
- Spread your legs and lower your hips as if you were going to sit down. Stand up and take a step to the side, bringing your feet together.
- Repeat 10 times with both legs.
6. Glute bridge
In addition to toning the glutes and the back of the thighs, doing this exercise works the muscles of the trunk, abdomen and calves.
How to run it:
- Lie on your back with your arms at your sides and your knees bent with your feet slightly apart.
- Raise your pelvis off the floor. Make sure your thighs and hips are in a straight line. Hold the pose for a second.
- Return to the starting position, but without your glutes touching the floor. Repeat 15 times.
7. Curtsy Side Lunges
These types of exercises help stabilize and develop the strength of the muscles in the lower body: quadriceps and glutes. They also strengthen the inner thighs.
How to run it:
- Stand with your legs shoulder-width apart and your arms at your sides. Support your body weight on your right foot.
- Take a step with your left leg back while bending your knee, joining your hands in front of your chest and lowering your hips as if you were bowing.
- Return to the original position and repeat 10 to 12 times on each side.
8. High glute kickbacks
Kickbacks are excellent exercises for shaping the hips and glutes. They also improve your mobility and extension to perform other activities, such as running.
How to run it:
- Stand on the floor on all fours with your hands in line with your shoulders and your knees in line with your hips. Make sure your back remains straight.
- Contract your glutes, extend your right leg backwards and raise it until your thigh is parallel to the floor.
- Return to the original position without your knee touching the ground. Repeat 12 to 20 times and switch sides.
9. Side lunges
By performing lateral lunges , the outer and inner muscles of the thighs and hips are strengthened, which are not frequently worked with other exercises.
How to run it:
- Stand with your feet hip-width apart. If you wish, you can join your hands in front of your chest or rest them on your hips.
- Take a step to the side with your right leg while bending the knee of your left leg and lowering your hips as if you were going to sit down.
- Return to the starting position and repeat on the other side. Do up to 12 repetitions.
10. Lateral leg raises lying on your side
With this exercise the muscles responsible for the movements of the thighs are trained . They help strengthen them and keep them agile to carry out other activities. They also shape the hips.
How to run it:
- Lie on your right side, with your legs straight, resting your head on your right hand. Place your left hand on the floor in front of your chest.
- Raise your left leg as high as possible, keeping it straight.
- Lower your leg, but without letting your feet touch each other. Repeat 20 to 30 times and switch sides.