Here are some of the best exercises to build your side glutes (gluteus medius and minimus) and help reduce the appearance of hip dips naturally:
🍑 1. Side-Lying Leg Raises
How to: Lie on your side with legs extended. Lift your top leg up slowly, then lower it back down without touching the other leg.
Reps: 3 sets of 15–20 per side
Tip: Keep your core tight and move with control.
🏋️ 2. Clamshells
How to: Lie on your side with knees bent at 90°. Keeping feet together, open your knees like a clamshell, then close.
Reps: 3 sets of 20
Optional: Add a resistance band above your knees for more intensity.
🧍♀️ 3. Lateral Band Walks
How to: Place a resistance band around your thighs or ankles. Slightly bend your knees and take side steps.
Reps: 3 rounds of 10–15 steps each direction
Tip: Keep tension on the band the whole time.
🧎 4. Fire Hydrants
How to: On all fours, lift one leg out to the side (like a dog lifting its leg), then return.
Reps: 3 sets of 15 per leg
Focus: Keep hips stable; feel the burn on the side glutes.
🪑 5. Bulgarian Split Squats
How to: Place one foot on a bench behind you. Lower into a lunge and push through the front heel.
Reps: 3 sets of 12 per side
Targets: Glute medius, glute max, and quads.
🏃 6. Curtsy Lunges
How to: Step one leg behind and across your body, lowering into a lunge. Push back to standing.
Reps: 3 sets of 12 per leg
Focus: Engage your glutes and keep your chest up.
🔥 7. Cable or Machine Hip Abductions
How to: Use a cable machine or abduction machine to push your legs outward against resistance.
Reps: 3 sets of 15–20
Tip: Hold each rep for 1–2 seconds at peak contraction.
🧘♀️ 8. Step-Ups (with a Lateral Focus)
How to: Step onto a bench or platform slightly to the side to activate outer glutes more.
Reps: 3 sets of 12 per side
✅ Pro Tips
Train glutes 2–3 times per week.
Use progressive overload (increase resistance gradually).
Eat enough protein to support muscle growth.
Stay consistent — visible changes often appear within 6–8 weeks.
