Hip dips are totally normal and mostly depend on bone structure (pelvic width + femur attachment), but you can build muscle in the side glutes (gluteus medius + minimus) to create a rounder, smoother look. Here’s what works best:
Best Exercises to Build Side Glutes (Reduce Hip Dip Appearance)
Hip Thrusts (feet slightly wider, push knees out) – 3×10-12 Banded Side-Lying Leg Raises – 3×12-15 each side Cable or Banded Kickbacks (Diagonal Angle) – 3×12-15 each leg Bulgarian Split Squats (lean slightly forward for more glute activation) – 3×8-10 each leg Step-Ups (Press Through Heel + Slight Lean Forward) – 3×10 each side Lateral Band Walks – 3×12-15 steps each direction Single-Leg Glute Bridges – 3×10-12 each leg Pro Tips for Faster Progress• Mind-Muscle Connection: Slow reps, focus on glute activation, and squeeze at the top.
• Progressive Overload: Increase weight or reps weekly.
• Higher Reps for Isolation: Side glutes respond well to 12-15 reps.
• Consistency: Train glutes 2-3x/week for best results.
