Because your hip muscles attach to your hip joint in different directions, it’s best to use multi-directional movements, to target all of them all together in one workout.To build muscle you typically have to lift heavy and do 6 to 8 reps.But the hip dip area is tricky because the best exercises are hard to use heavy weights.That’s why it’s best to do a lot of reps and sets instead.
HIP DIP WORKOUT
- Do each of the following hip exercises 30 times each.
- Do 4 full rounds – or sets – of all of the exercises to complete your workout.
- For the best results, do hip dip exercises at least 2 times a week.
- To add more intensity you can add more weight to the exercises with dumbbells (I don’t lift heavy because of my back injury during my car accident)
- You can also use ankle weights to add more intensity.
Ready to start filling in your hip dips?
Let’s do this!
When you’re done, please leave me a comment and let me know if you felt the burn.
THE HIP EXERCISES
SIDE LUNGE
Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.
CURTSEY LUNGE
Stand holding a pair of dumbbells, with your feet shoulder-width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.
FIRE HYDRANT EXTENSIONS
Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side slightly. This is your start position. Lift your knee all the way up then extend your toe out to the side. Hold for a count then return to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
CROSSOVER EXTENSIONS
Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.
LYING LEG LIFTS
Lie on your side with your hips and ankles stacked on top of each other, with your toes pointed. Use your hand to support your head. This is your start position. Lift your upper leg up as high as you can. Quickly return to the start position to complete one rep. Quickly rack up reps lifting and lowering your leg. Complete the same number of reps with both legs to complete one set.
