Hip Dip Exercises

The rotational movement of fire hydrants isolates the gluteus medius with minimal stress on other joints. Excellent for beginners....

Pure gluteus medius isolation. This exercise directly targets the muscle sitting in the hip dip area with zero equipment needed....

A controlled rotational movement that isolates the hip abductors. Add a resistance band to increase difficulty as you progress....

Builds the entire glute complex including the gluteus medius. The foundation exercise for hip dip improvement....

Targets the gluteus maximus and medius with a simple, effective movement pattern....

A glute isolation exercise that places the hips in an externally rotated position, targeting the gluteus medius uniquely....

The diagonal stepping motion of curtsy lunges directly targets the gluteus medius — the muscle in the hip dip area. One of the most effectiv...

An advanced progression of the standard glute bridge that doubles the load on each glute. Excellent for addressing asymmetry....

Creates constant tension on the gluteus medius. One of the best exercises for hip dips when done consistently....

Adding a resistance band to clamshells dramatically increases gluteus medius activation....

Combines the rotational benefits of fire hydrants with added resistance for faster muscle growth....

Adding a band to glute bridges forces the gluteus medius to work harder to prevent knee valgus....

The king of glute exercises. Heavy loading of the hip thrust builds significant gluteus medius mass, filling the hip dip area....

Isolates the gluteus medius with constant cable tension throughout the full range of motion....

The wide stance of sumo squats shifts emphasis to the gluteus medius and inner thighs....

Builds the posterior chain — glutes and hamstrings — creating a fuller hip appearance....