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Can You Get Rid of Hip Dips? How to Fix Them & Avoid Common Glute Training Mistakes



a woman doing glute stretches and exercise with resistance bands for hip dips


What Are Hip Dips?

Hip dips, also known as violin hips, are the inward curves just below your hip bones and above your thighs. They're completely normal anatomical features caused by the shape of your pelvis and femur — not fat or muscle loss.


But many women still wonder: Can you get rid of hip dips?

The answer? Not entirely — but you can minimise their appearance through targeted glute training, improved posture, and nutrition.


Can You Get Rid of Hip Dips Naturally?

While you can’t change your bone structure, you can:


  • Build muscle around your glutes and outer hips

  • Reduce overall body fat (if needed for muscle definition)

  • Improve posture and core stability

  • Avoid common glute training mistakes that leave key muscles underdeveloped


When you train smart, your hips can look rounder, firmer, and more balanced — reducing the visible dip.


Top Glute Training Mistakes That Worsen Hip Dips

If you're training hard but still not seeing results, you're likely making one of these mistakes:


Mistake #1: Only Doing Squats and Lunges

While squats and lunges are great for building glute mass, they don’t fully target the gluteus medius and minimus — muscles that shape your outer hips and help fill in hip dips.


Fix it: Add lateral and abduction movements like:

  • Cable kickbacks

  • Side-lying leg raises

  • Banded lateral walks

  • Fire hydrants


These hit the side glutes, which help create a smoother hip curve.


Mistake #2: Poor Glute Activation

If your quads or lower back are taking over your glute workouts, you're not activating the right muscles — which means less growth where it matters.


Fix it: Always start your workout with glute activation drills, such as:

  • Clamshells with a resistance band

  • Banded bridges

  • Monster walks


This helps fire up the glutes and improve mind-muscle connection.


Mistake #3: Ignoring Isolation Work

Compound lifts build strength, but isolation exercises sculpt shape. Neglecting isolation work limits your ability to address specific muscle imbalances.


Fix it: Include exercises that directly target the gluteus medius, like:

  • Standing cable abductions

  • Curtsy lunges

  • Dumbbell side steps


These moves fill out the outer glutes, visually reducing hip dips.


Mistake #4: Not Training Enough Volume

Growing muscle in the hips and glutes takes progressive overload and high training volume — especially for women.


Fix it: Aim for:

  • 3–4 glute sessions per week

  • 4–6 exercises per session

  • 3–5 sets per exercise

  • 8–15 reps (progressively overloading weekly)


Mistake #5: Skipping Recovery and Nutrition

No matter how good your glute workouts are, if you're not eating enough protein or allowing time for recovery, your muscles won’t grow.


Fix it:

  • Eat 1.6–2.2g of protein per kg bodyweight

  • Prioritise post-workout meals with carbs + protein

  • Get 7–9 hours of sleep per night


Best Exercises to Help Minimise Hip Dips

Here are 7 highly effective glute exercises that help reduce the appearance of hip dips:

  1. Banded lateral walks

  2. Cable hip abductions

  3. Curtsy lunges

  4. Side-lying leg lifts

  5. Dumbbell step-ups (with lateral push)

  6. Fire hydrants

  7. Glute bridges with abduction


These strengthen and grow the outer glutes, giving a rounder and fuller appearance.


Can You Get Rid of Hip Dips with Resistance Bands?

Yes — resistance bands are one of the best tools for targeting the outer glutes, especially for beginners or for activation exercises.

Use bands for:

  • Warmups

  • Supersets with heavy lifts

  • High-rep finishers to burn out the side glutes


Are Hip Dips a Sign of Weak Glutes?

Not necessarily — they’re mostly genetic. But if you have noticeable dips along with:

  • Flat glutes

  • Knee valgus (inward collapse)

  • Poor hip stability...then it could indicate underdeveloped glute medius and minimus, which can be corrected through training.


Final Thoughts: Can You Truly Get Rid of Hip Dips?


Remember — hip dips are normal, and you don’t need to “fix” them unless it’s a personal goal. But if you want to enhance your shape, minimise the dips, and build a rounder booty:


  • Avoid common glute training mistakes

  • Include abduction and side glute exercises

  • Use resistance bands and free weights strategically

  • Train with progressive overload and frequency

  • Eat enough to support muscle growth


Want a personalised glute-building plan to reduce hip dips and build your dream shape? Let’s create it together.




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