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Exercises for Hip Dips | 12 Best Exercises to rid of Hip Dips

Hello, everyone Here we bring the best Exercises for Hip dips that can be caused by an underlying health condition, pregnancy, or just plain old age. You’re noticing that your pants are starting to fit tighter than usual around the hips and thighs, it may not just be because of the holiday season.

Hip dips are a common problem among adults who have reached their golden years. The shape of our bodies changes as we grow older and this is why many people notice issues with hip dips during old age.

Hip dips often cause discomfort when sitting down on hard surfaces and may affect how you feel about yourself. Some health experts believe that by the time we reach middle age, more than 70% of adults will have some sort of hip dips and many don’t even realize that they have a hip dip until they start noticing that their pants do not fit as well.

You should keep in mind that hip dips are not only caused by age; they can be caused by health problems like arthritis, diabetes, or even MS (multiple sclerosis).

Who is affected by hip dips?

Hip dips can affect people of all ages and races. However, they tend to happen more often in older adults who have passed middle age, obese people, and women because of their tendency to store fat mainly in the buttocks and thighs.

There are some exercises for hip dips you can do to help reduce the appearance of hip dips and also strengthen your muscles.


Here are a few easy hip dip exercise routines

  • Side hip openers (fire hydrants)
  • Standing kickback lunges
  • Standing side leg lifts
  • Squats
  • Standing side-to-side squats
  • Side lunges
  • Side curtsy lunges
  • Glute bridges
  • Leg kickbacks
  • Lying downside leg raises
  • Banded Clamshells
  • Hip Thrusts

Side hip openers (fire hydrants)

Side hip openers (fire hydrants) are a great way to stretch the side of your hips and relieve any tension in that area. They can also help with low back pain or sciatica. If you sit for long periods of time or if you do a lot of running or biking, side hip openers are especially beneficial.

Side Hip Openers (Fire Hydrants) can be done pretty much anywhere and anytime. The best part about it is that they’re really effective in loosening up all those tight muscles around your hips.

How to Do a Side Hip Opener (Fire Hydrant):

  • Lie down on one side with your legs stacked on top of each other.
  • Keep your bottom leg straight and bend the top leg at an approximately 90-degree angle so that your knee is pointing up toward the ceiling.
  • Place your hand on your bent leg’s knee and push down to increase the stretch.
  • Breathe deeply while holding the stretch for about 30 seconds on each side, alternating sides until you’ve done 3 reps total on each side.
  • Make sure to keep your spine in a neutral position while doing the stretch. If it’s difficult, you can bend the bottom leg and place your foot on the floor for more of a challenge.
  • For another variation of this hip opener, you can put some weight on top of your bent knee to increase the difficulty level.

Hip Dips are great counterposes after you do these Hip Openers. Hip dips also help relieve any tension that might have built up in your hips when sitting all day at work or school.

However, if Hip Dips stretches are too difficult then stick with basic Hip Opener stretches, until you get stronger. Hip Dip stretches are not recommended for people who have lower back issues.

Standing kickback lunges:

The standing kickback lunge is an exercise in which the exerciser squats in front of a chair or bench, then leans back and kicks their leg out in front of them.

The exerciser then returns to the starting position by bending at the waist and bringing their knee towards their chest. This motion stretches your hip flexors while strengthening your quadriceps muscles.

The standing kickback lunge also strengthens your gluteus maximus muscle. The buttock is the largest muscle in your body and strengthening it can help to reduce the possibility of injury while doing other exercises for hip dips. For example, if you are a runner this exercise will help to prevent your knee from moving out of place while running.

Standing kickback lunges can be done very easily without having to go to the gym. All one needs is a chair or bench, space for the leg being worked on to extend in front of them, and some motivation.

To do the standing kickback lunge, stand in front of a chair or bench and place your hands on its seat. Face away from it and lean back until you feel a stretch in your hamstring and hip flexor muscles (the muscles located in the front of your hips). Keep your waist straight and face looking forward. With your leg that is extended in front of you, lift it up off the floor an inch then bring it down again (kicking out in front of you). Repeat this motion 15 times for each set. Do 3 sets with each leg.

Standing side leg lifts:

The Standing Side Leg Lift is a great way to work your core and glutes. Even though it’s a relatively easy exercise, you can feel it in your abs the next day! If you’re looking for more of an ab workout, try doing 15-20 reps with each leg.

The first thing you want to do is find something sturdy to hold on to behind you. You’ll also need something that will comfortably go under one foot – some people use weights, others use chairs or benches.

Now lift your leg up to the ceiling and then bend down to grab your foot with both hands. Once you have a good grip, bring the knee in towards your chest as high as possible. You should feel it in your abs – if not, try crossing one leg over the other so more weight is on this side! Doing these all on one side can be difficult, so don’t worry if you need to switch sides to work both legs equally! For this exercise – do whatever works your abs harder! You can switch it up between putting one or both feet on the stability item to yourself with different levels of difficulty.


Squats are a great way to work out your lower body and core muscles. You want your knees bent at 90 degrees with feet about hip-width apart. As long as you keep this posture throughout the entirety of the movement, you will be able to get all of the benefits from this beginner exercise. Squats are an effective way to achieve the necessary range of motion when it comes to building up leg muscles, which is important for good posture and preventing injury to build muscle mass in your lower body.

Squats will not only increase strength but also improve balance. Squat also serve as a great way to increase stamina because they involve multiple muscle groups that work together during the movement. Squats can be done just about any where and anytime even while watching TV or waiting for an appointment which make them a great way to squeeze exercise into a busy schedule.

Beginners may have trouble in achieving the proper squatting position, especially when trying to maintain it with additional weight. A great way to gain confidence is by starting out with no added weight, which will help you focus on form and the muscles that need to be used for balance. Once you are able to do squats without added weights then try adding weights or holding dumbbells in your hands.

Standing side-to-side squats:

The standing side-to-side squat is an excellent exercise to strengthen the quadriceps, hips, and glutes. The move helps build strength by engaging your core for stability. It’s also great for improving hip mobility and flexibility which can help improve running form. Finally, it improves balance so you don’t have to worry about falling over while trying something new!

Standing Side-To-Side Squats are a great way to mix up your workout routine with some challenging movements that target multiple muscle groups (quadriceps, hips/glutes) without adding too much weight or time commitment into your training program.

The standing side-to-side squat is a great way to add strength and endurance to your legs. Hip dips exercises like this one help strengthen your hips, quads and glutes which will help you make faster progress in all the activities you love! Whether it’s walking, jogging or running – Hip dips exercises like Standing Side-To-Side Squats can help improve your balancing skills so you can become a better athlete while spending less time on the sidelines. Try exercises for hip dips once a week to feel the difference!

Using free weights while doing exercises for hip dips can allow you to control how much weight you lift during each move. This will have an impact on the number of reps and sets you complete making exercises for hip dips more effective than ever before. Standing side to side squats are great exercises for hip dips for anyone trying to improve their lower body strength and stability.

Side lunges:

Side lunges are a great way to get started with your fitness routine. They will make your thighs feel stronger and more toned, as well as help strengthen your core and burn excess body fat.

If your goal is to get rid of hip dips, holding a dumbbell in each hand while doing side lunges will be beneficial.

You can use four or five pound weights if you are just starting out with exercising. Hold the dumbbells at shoulder level and stand like a soldier, feet together and back straight. Begin by stepping one foot to the side, making sure that your front legs does not go beyond the toes of the other leg (imagine lying down on a bed and having someone place a big book under your front leg.)

While keeping your core pulled in and stomach tight, lower yourself toward the floor slowly before pushing yourself back up. Keep your eyes focused forward and breathe in when you lower yourself, exhaling as you go back to starting position. Repeat this motion for 8-10 times with each leg before taking a 30 second break.

The same rules apply with the dumbbells; hold them with your arms hanging down at shoulder level with palms facing inward. As you step out to one side, make sure that your front leg is directly under your hips with knee facing downward (go ahead and spread your legs slightly). Lower yourself toward the ground slowly before kicking yourself upwards, remembering not to let go of the weights once they’re in your hands.

Side curtsy lunges:

Side curtsy lunges are an exercise that strengthens the inner thigh muscles and hamstrings, while also improving balance. The exercises for hip dips can be done in a variety of ways: on one leg, or in a lunge position with both legs. They provide excellent results for people suffering from arthritis and joint pain due to osteoarthritis, and they are an excellent way to strengthen the muscles to prevent injuries later in life.

Side curtsy lunges can be done by anyone, anywhere with little or no equipment at all. No one should move beyond their natural range of motion when doing these exercises for hip dips, nor should they push themselves too hard. One should stay within their limits and realize that these are only meant to help the body become healthier and stronger without doing any damage to it.

Side curtsy lunges can be done as part of a larger workout routine or on their own, several times per week. It is not recommended for pregnant women or people with severe knee injuries to attempt them because of possible physical harm. People are encouraged to check with their doctor before beginning this or any exercise regimen.

People looking into performing side curtsy lunges should first find a quiet, level space to work out in. The ground should be free from clutter so the exerciser does not hurt his feet or legs when landing during the movements.

Glute bridges:

Many people do not realize the importance of a strong backside. Glute bridges are a great way to strengthen your glutes and increase muscle mass. In fact, just one set of 20 repetitions will have you feeling sore in no time. Glute bridges are a great way to target your butt and core muscles.

  • To perform this exercise, lie on the floor with your knees bent and feet flat on the ground.
  • Place your hands behind you for support and lift yourself off the floor by squeezing your glutes and lifting up until you form a bridge position.
  • Hold for two seconds before lowering back down to start position.
  • Perform 10 repetitions, three times per week for best results.

Glute presses are a great way to target your glutes. They are easy enough that you can do them every day if you want to tone up faster.

Glute bridges are great for strengthening muscles around your hips and butt area. They also help to increase muscle mass in these areas as well as improve balance and coordination skills. Exercising often will make sure that you have toned glutes for years to come.

Many people complain that they have a weak backside, but this is easily fixed by performing glute bridges. Glute bridges are simple to do and can be performed in any area with flat ground. Doing at least 30 each day will ensure that you build up the muscle mass quickly. Just make sure to eat healthily and perform other exercises for hip dips as well if you want to see results fast. This exercise targets all of the muscles in your butt–the glutes, hamstrings, and lower back.

Leg kickbacks:

Leg kickback is another exercise in the workout and it will help you to build muscle endurance.

Have you ever wondered why your hip dips are just not getting stronger? Well, it may be time to switch up your exercises for hip dips. One of the most popular leg strengthening exercises is called leg kickbacks. Here’s how they work:

  • First, kneel on a mat with your feet under your knees and bend over at the waist so that you can touch your toes.
  • Next, pull one leg up until it is parallel to the ground and contract that lower abs as tight as possible for 5 seconds before releasing.
  • Repeat 10 times per side, alternating between sides of each set.
  • This exercise works all of the muscles in your hips, including your glutes, hip flexors, and lower abs.

As an added bonus, you will also be improving muscle endurance throughout your entire body. These are great to include in any workout routine, but especially for strengthening tummy muscles if you are recovering from pregnancy or are overweight. Only perform three sets of 10 reps on each side so that you don’t get too sore. The goal is to strengthen these muscles not exhaust them further.

Overall, this is a great strengthening exercise to include in your workout routine.

Lying downside leg raises:

Lying downside leg raises are a great way to target your lower abs. This exercise is done on the ground, so there’s no equipment needed and it can be completed anywhere!

Just lie down on your stomach with your legs bent at the knees, feet flat on the floor in front of you. Put both hands under your head for support. Now raise one leg up off of the floor as high as possible without bending backward or lifting any other part of your body. Hold this position for 10 seconds before lowering it back down to start over again with that same leg. Switch legs every 2-3 sets, repeating until you’ve completed 3 sets on each side total (6 sets total). Then repeat these exercises for hip dips by starting with opposite leg lifts.

If you need to modify your leg raises at all, keep these tips in mind:

  • Start by lifting one leg about 3 inches off of the floor and hold for 2 seconds before lowering it again
  • Exhale as you lift your legs, inhale while lowering them back to start. Make sure to keep your neck and head straight so it’s parallel to the floor at all times to avoid injury.
  • Don’t let your stomach sag toward the floor as you lift each leg. Keep your stomach pulled in, engaging your abs to lift each leg higher.

Once you’ve mastered this exercise and are ready for a challenge, try lifting both legs up off of the floor at the same time! This will be much more difficult because you not only have to focus on one leg but two.

Banded Clamshells:

If you’re looking for a fun way to strengthen your core, look no further than this banded clam shell exercise. It’s a great workout that can be done anywhere and it doesn’t require any special equipment.

  • Lie on the floor with your folded legs and feet flat on the ground. Place your hands behind your hips with fingers pointing away from torso.
  • With a straight back, engage your core muscles and lift both feet off of the floor. Your knees should be slightly bent and you should be balancing on your gluteus muscles.
  • Exhale as you move into a side plank by rotating your body so that your toes point toward the ceiling and your arms and shoulders form a straight line.
  • Inhale as you return to center position and repeat for thirty seconds before switching sides.

The banded clam shell exercise is a great way to develop total body stability and work your core, which helps keep your body balanced and strong. With just a few easy steps, you can have a flat stomach and an enviable core in no time.

Hip Thrusts:

The hip thrust is a great exercise for your buttocks and core. It can be done in many different forms. The most common way to do the hip thrust is with a barbell on your shoulders while lying face down on an exercise mat or bench, but it can also be done by using dumbbells while sitting on the edge of a chair.

The key to doing this exercise properly is making sure that you are not arching your back too much when lifting up off the floor, which will put pressure on your lower spine instead of working out your butt muscles.

Once you’ve mastered this form, there are numerous variations that make it easier or harder depending on what muscle groups you want to work out more intensely. This can be beneficial for those who may not have as much stability on their feet as others due to an injury or chronic condition such as arthritis. Hip thrusts are a fun exercise to add to your routine that will lead you to feel stronger and look better.

Exercises for hip dips that use this muscle group help give you a rounder and more lifted butt. The hip thruster requires no equipment and can be done at home on a regular basis.

The first variation of the hip thruster is to keep both feet flat on the ground as you push up through them to lift yourself off of the floor. This variation works out the glutes, hamstrings, and lower back as well as your core by keeping your legs straight until you have fully extended yourself.

A second variation of the hip thruster is to keep one foot flat on the ground and raise the other so your feet are parallel with each other, which targets different areas of the butt muscles. This version also strengthens your quads and hamstrings as well as your calf muscles because you have to maintain this position while doing exercises for hip dips such as a squat or a lunge.

For a more challenging workout that engages both gluteal muscles simultaneously, try lifting both feet off the floor. This variation is harder to hold for a longer period of time because it works out your core more intensely along with your glutes, so it’s best not to attempt this method if you have any back issues or are just starting to work on your hip thrust routine.

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