The 9 Exercises You Need to Get Rid of Hip Dips and Do Squats Help Hip Dips?

Squat Technique

Mai DelacruzByMai Delacruz
Updated on 8/9/2022

Hip dips have become increasingly popular in recent years. Do squats help hip dips? Still, not everyone is clear about whether or not they are beneficial.

The correct response is neither of the two. Hip dips are a characteristic feature of the human body, and whether or not you have them depends on the composition of your muscles and bones. A hip ache takes the form of a curve or dent in your hip area caused by the intersection of your legs and hips, which is formed by the intersection of your feet and legs. Hip dips are a feature that is only present in certain persons. Many fitness professionals and instructors have compiled a list of the many approaches and strategies that can be used to get rid of them. It is essential to understand what factors contribute to the development of hip dips before focusing on how to eliminate them.

Hips dips

The Question Now Is, What Causes Hip Dips?

According to one piece of research, the shape of your pelvis can determine whether or not you have hip dips. Even while some people's hip dips are more evident than others, if we were all reduced to skeletons, we would all have them. Because they are a natural component of the framework of your body, their presence is not abnormal in any way. However, the degree to which other people can see your hip dips depends on several factors.

  • The depth of your hip dips is directly proportional to the width of your hips.
  • The depth of your hip dips can also be determined by the circumference of the top of your femur.
  • Because of the space that exists between the greater trochanter, the ilium, and the hip socket, hip dips are easily identifiable.
  • Additionally, fat distribution, muscle size, and the length of your femoral neck contribute to the visibility of hip dips.

How to Remove Hip Dips from Your Body?

Although the hip dips do not cause discomfort for many people, some find they are more self-conscious about how their lower body may seem due to having them. Here are the finest exercises to perform if you want to address your hip dips and say goodbye to them.

1- Squats

Squats are the most effective exercise for your lower body since they help you tone your buttocks perfectly. Through the use of this workout, you can lessen the appearance of your hip dips as well.


Squat down from a standing position with your feet spaced hip-width apart from one another. Ensure that your knees are tracking over your toes and that they are not extending further past them. Push yourself up to standing using the weight in your heels, making sure to clench your glutes at the top of the movement. This exercise can be carried out with or without using hand weights.

2- Fire Hydrants

As its name suggests, this workout targets your hip area and provides it with the necessary burn to make that area more toned. Begin at the tabletop posture by getting down on all fours. Remember to maintain a straight back and to actively engage your core during this exercise. Raise one of your legs till it is parallel to your posterior region (buttocks).

Fire Hydrants

Your knee should be used to drive the leg up, and you should check to see that your knees and feet are aligned. You need to activate both of your glutes to prevent your buttocks from shifting out of place. If you experience discomfort in your upper body while completing this movement, try bringing one of your hands down and slightly to the side.

3- Glute Bridges

Glute bridges are the most fantastic exercise for ladies if they want their buttocks to be more toned and muscular and to see a reduction in hip dips. To begin the practice, you must lie on your back and pull your heels up to the floor. This will help you to get a better grip on your heels. Your knees should be such that they are facing upward, and your heels should be a few inches away from your buttocks while you are in this position.

Glute Bridges

Place your feet slightly further apart than the width of your shoulders, then turn your toes so that they point outward. Make sure that your knees are pushing outwards so that you may engage the glutes on the side of your body. Perform a controlled thrust up toward the ceiling with your pelvis, give it a moment to relax, and then lower it back down to the floor.

4- Abduction of the hips

This motion is the least difficult of them all. Lying on your side, maintain the upper arm that does not support your head in front of your chest so it can assist the upper body.

Abduction of the hips

Raise your top leg while maintaining this position and keeping your core and upper body engaged. While you are in this position, raise your top leg. Control how you bring your back down. Repeat.

5- Abduction While Seated

You should be seated on the ground, your knees touching and your legs bent. Lean back on your hands so that you maintain a straight back position. While you are in this position, make sure that you are not slouching.

Abduction While Seated

While maintaining the position of your feet together, open your knees outward. It would help if you now were back in the place from where you started. Repeat. This exercise can be carried out with or without a band.

6- Clams

It is possible to start this action by lying on the ground on your side and lifting your head so that it rests on the arm resting on the floor. Adjust your stance so that your knees are at a 90-degree angle and your hips are at a 45-degree angle.


Now, as you keep your feet and press them together, push the knee away from your core. Hold your breath and squeeze your glutes and abs as you reach the peak. Bring yourself back down to earth. Repeat.

7- Rainbows Glute

Glute rainbows are an additional glute exercise that targets your hip dips and effectively minimizes their severity of them. Putting all of your fours on the mat is the only thing left for you to do. Raise your left leg so that it is extended behind you in a straight line. It would help if you moved your leg in an arc while maintaining its level with the rest of your body as you do so.


At the same time that you are engaging your left hip, bring your leg behind your beginning position until it is in the lateral position. Return to the starting position and act with the opposite leg.

8- Side Lunge

Your quadriceps, glutes, and the rest of the muscles in your lower body will benefit tremendously from performing side lunges. It would help if you stood with your feet at the top of your mat to begin this movement. Now, contract the muscles in your core and Lunge to the side in such a way that you push your bottom behind you.

Side Lunge

Maintain your forward momentum by driving through the heel of your lunging foot. It should be repeated on both sides.

9- Curtsy Lunge

This movement is identical to the one that came before it, with a few minor alterations. Stand with your feet hip-width apart and lunge backward while keeping your arms by your sides. To achieve a deep curtsy position, you should cross the leg you are lunging over to the other side.

To get back to the beginning position, press through the ball of your front foot and drive through the heel of your front foot. Perform the exercise with the other leg in the same manner.

Curtsy Lunge

In addition to the other exercises in your routine and a healthy diet, you can try the one that was just described. Your buttocks will appear more toned, and the dips in your hips will be reduced to a larger extent if you perform these exercises daily.

So, tell me, what exactly are you anticipating? Bring out your yoga mat and get started on your workout right away and if we ask do squats help hip dips so yes. Stay connected for additional information on how to improve your fitness, appearance, and lifestyle.