if you want to soften them and create a more rounded, sculpted line from your waist to your thighs, strength training these exercises for hip dips is key.
Hip dips, also known as the indentation between the hip bone and thigh, are normal and mostly genetic. They are based on bone structure, muscle size, and fat distribution. Most women naturally have hip dips, and they’re definitely not something you should try to “fix.
The 6 Best Exercises for Hip Dips to Sculpt Your Hips and Glutes
HIIT workout shares six exercises for hip dips that strengthen the side glutes, outer hips, and top part of your glutes for more muscle definition.
1. Straight-Leg Fire Hydrant
Targets: Gluteus medius & minimus (side/upper glutes), tensor fasciae latae (outer hip), core stabilizers
How to Perform Step by Step:
- Start on all fours on a mat — wrists under shoulders, knees under hips, spine neutral (flat back), core lightly engaged (navel to spine).
- Extend your right leg straight back, toes pointed or flexed (knee soft, not locked).
- Keeping the leg straight and hips square (no twisting or rotating pelvis), lift the right leg out to the side and slightly upward — like a dog at a fire hydrant checking a curb.
- Raise to just above hip level (or as high as form allows without hiking the hip or arching back).
- Squeeze the outer glute (gluteus medius) hard at the top — hold 1–2 seconds (feel the burn on the side of your hip).
- Lower slowly with full control — hover foot just above the floor (don’t touch down).
- Complete all time/reps on the right leg, then switch to left.
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Reps: 15–20 reps per side × 3 sets
Why it works for hip dips: This move is a secret weapon for strengthening the gluteus medius and minimus, the muscles that sit directly above the hip dip. Stronger side glutes add volume and lift to the dip area, creating an outward curve for a rounder, more continuous silhouette from the waist to the thighs. EMG studies show high activation of the gluteus medius with straight-leg variations, making this exercise excellent for filling in the indentation.
2. Lateral Lunge
Targets: Gluteus medius/minimus (outer hips), adductors (inner thighs), quads, hamstrings
How to Perform Step by Step:
- Stand tall with feet together or hip-width apart, hands on hips or in front of chest for balance.
- Inhale → step right foot wide to the right (about 2–3 feet), shift weight onto right leg.
- Push hips back, bend right knee, lower into side lunge — left leg stays straight, foot flat on ground (toes forward).
- Keep chest up, core braced — right knee tracks over toes (push knee outward slightly).
- Exhale → push through right heel, squeeze glutes, return to standing.
- Alternate sides (or complete one side at a time).
- Reps/Sets: 3 sets × 12–15 reps per side
Why it works for hip dips: The lateral lunge tones the inner (adductors) and outer (abductors) thighs and hips, adding balanced volume around the dip area and creating a smoother, more sculpted transition from the waist to the thighs. This exercise also improves hip mobility, lateral stability, and glute medius strength, which are all key for filling in the indentation.
3. Side Scissor Kicks
Targets: Gluteus medius/minimus, tensor fasciae latae (outer thighs), core endurance
How to Perform Step by Step:
- Lie on your right side on a mat, legs straight and stacked, hips/shoulders aligned.
- Rest head on right arm or pillow, left hand on floor or hip for stability.
- Engage core — lift both legs slightly off floor (2–4 inches — keep them parallel).
- “Scissor” legs — cross right leg over left, then back (keep legs straight and lifted).
- Move smoothly and controlled — hips stay stacked, no rocking or rolling.
- Complete time on right side, then switch (lie on left side).
- Reps/Sets: 3 sets × 12–15 reps per side
Why it works for hip dips: The dynamic scissor motion isolates and fatigues the outer hip abductors, building endurance and toning the side glutes. This exercise also helps fill in the dip area, creating a smoother curve. High reps spike your heart rate, burn calories, and improve outer hip definition.
4. Side Plank with Leg Lift
Targets: Gluteus medius/minimus (outer/upper hips), obliques (internal/external), transverse abdominis (deep core), tensor fasciae latae, shoulders
How to Perform Step by Step:
- Lie on your left side on a mat, legs straight and stacked, hips/shoulders aligned vertically.
- Prop up on your left forearm (elbow directly under shoulder), right hand on hip or floor for support.
- Engage core — lift hips off floor to form a straight line from head to heels (side plank position).
- Option for balance: Place right foot in front of left (staggered stance) or keep stacked.
- Exhale → lift right (top) leg straight up as high as comfortable (toes pointing forward — no rotation).
- Squeeze outer glute (gluteus medius) hard at top — hold 1–2 seconds (feel burn on side of hip).
- Inhale → lower leg slowly with control (resist gravity; don’t drop).
- Complete time/reps on left side, then switch (lie on right side, lift left leg).
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Reps: 12–15 lifts per side × 3 sets
Why it works for hip dips: This two-for-one move combines side plank stability, which targets the deep core and obliques for waist tightening, with leg abduction. This exercise directly builds the glute medius shelf above the hip dip, lifts and rounds the outer hip, and creates a smoother, more sculpted silhouette. The isometric hold strengthens the core, and the lift adds volume to the dip area, improving the continuity of the hip-to-waist curve.
5. Bench Straight-Leg Kickback
Targets: Gluteus maximus (upper fibers for lift), hamstrings, hip extensors, core stabilizers
How to Perform Step by Step:
- Place right knee and both hands on a sturdy chair/bench (or floor if no bench).
- Extend left leg straight back, foot flexed (toes pointing down), hover just above floor.
- Engage core — keep lower back neutral (no arching).
- Exhale → squeeze left glute hard → lift left leg straight behind you (heel toward ceiling).
- Hold 1–2 seconds at top — maximize glute squeeze (feel upper glute burn).
- Inhale → lower leg slowly with full control (hover above floor — don’t touch down).
- Complete time/reps on left leg, then switch (left knee on bench, right leg lifting).
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Reps: 15–20 reps per leg × 3 sets
Why it works for hip dips: This exercise focuses on hip extension with a straight leg. It lifts the upper and lower glutes, adds volume behind the hip to reduce the appearance of dips, and tightens the transition area from the glutes to the thighs. Bench elevation increases range and glute activation, producing a higher EMG firing rate than the floor version. The straight leg emphasizes gluteus maximus over hamstrings.
6. Sumo Pulse Squat
Targets: Gluteus maximus (lower/fullness), gluteus medius (outer hips), inner thighs (adductors), quads, hamstrings
How to Perform Step by Step:
- Stand wider than hip-width (about 1.5–2× hip width), toes turned out 45° (or comfortable angle), hands on hips or in front of chest.
- Engage core, chest up — push hips back, bend knees, lower into deep squat (thighs near parallel or lower, weight in heels/mid-foot).
- Keep knees tracking over toes (push outward — don’t cave inward).
- Exhale → drive through heels, squeeze glutes to rise — stop at partial squat (knees still bent).
- Pulse up/down 1–2 inches in small range (stay low) for 3–5 pulses — keep tension in glutes.
- Return to standing tall — repeat.
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Reps: 15–20 full reps + pulses × 3 sets
Why it works for hip dips: A wide stance with toe turnout shifts the emphasis to the glutes, building lower fullness and outer hip volume to soften hip dips. The pulse maintains constant tension, activates fast-twitch fibers, and shapes a rounder, lifted backside. This fills in the dip area, creating a smoother waist-to-thigh curve.
These six exercises for hip dips are your secret weapon for achieving rounder, lifted, and more sculpted hips and glutes, and you can do them all from home!
