Let's Help You Explode Your Booty Growth By 20-35%

Hip Dips Workout: 30 Day Challenge To Get Jaw-Dropping Curves

Last Updated on January 23, 2023 by Femniqe

It doesn’t matter what anyone says.

With the power of proper diet and consistent workouts, you have power over genetics.

If you want to get fuller and curvier hips, it’s something that’s within your reach.

This 30 day hip dips workout plan will help you grow the muscles surrounding your hips.

Everyone has it, even males. Therefore, it’s something that is completely normal. A lot of women are okay with it and that’s fine.

This is only for persons who want to get fuller and wider hips by stimulating muscle growth.

Doing this eventually leads to filling out the hip dent area.

After you complete this reading guide, you’re going to have an actionable plan that you can execute and start seeing results.

The Scientific Approach To Hip Dips


There two bones(1) that create the dips.

  • Illium
  • Femur

For some persons these 2 bones are much closer, meaning you have a smaller hip dip.

But others it means that you have these 2 bones much farther apart and will have a larger hip dent.

By now you know that you cannot change your bone structure.

Therefore, the only option is to target those gluteal(2) muscles surrounding the hip area. The main muscles that will be targeted are gluteus medius and gluteus minimus.

The Hip Dips Workout Overview

For this workout plan you will need a resistance band and one dumbbell ranging from 10 to 20 pounds.

You’ll be given a 30 day calendar below that you can follow.

It will tell you how many sets and reps you should do for a particular day.

Now we’re going to dive into the 3 main workouts for the 30 day hip dent workout challenge.

Best Hip Dip Exercises At Home

1. Squat Band Walk

Your gluteus minimus and medius are going to be worked very well with this move.

This is a slight variation to the typical squat exercise. As the name suggests, you’ll be walking.

How to do it

  • Put on the resistance band right above your kneecaps.
  • Get into the squat position standing shoulder width apart but not squatting too low.
  • You’re going to step forward with your right leg then move your left leg forward.
  • Now move backwards to the starting position and repeat.
  • Make sure that you’re performing this move slowly so that you feel the tension from the resistance band.

2. Fire Hydrant Band Stretch

This workout will not only the target the gluteus minimus and medius, but also the gluteus maximus.

Absolutely one of the best exercises for growing your hips and booty at the same time.

How to do it

  • Put on the resistance band above your knee caps before you hit the ground.
  • Now you’re going to get on all fours into the donkey kick position.
  • Slowly lift your right leg sideways as high as possible and pause for 1 second.
  • During the pause make sure that you feel the maximum tension from the resistance band.
  • Now slowly lower your leg back to the starting position and repeat.
  • Do the required sets and reps for each leg.

3. Single Leg Dumbbell Thrust

When you’re doing this exercise start off with a 10-15 lb dumbbell.

But if you realize that it’s still too light then increase the weight to 20 pounds.

single leg thrust

“Always remember that the heavier you lift, the more your gluteal muscles will grow.”

How to do it

  • Support your back on a bench while holding the dumbbell on your pelvic area with your right hand.
  • Support your body with your left leg and your right leg crossed on your left knee cap.
  • Make sure that your glutes are slightly hovering over the ground but not touching it.
  • Now you’re going to brace your hips upwards and contract those glutes as tight as possible.
  • Hold that position for one second,  return to starting point and repeat.
  • Do the required sets and reps for each leg.

The 30 Day Hip Dips Workout Plan

Using Exercises To Reduce Hip Dips

Doing slow and controlled movements

If you can get this correct, you will see quicker results.

For each of these exercises you have make sure to contract  your glutes right throughout the movement.

Also ensure that you’re performing it slow and controlled.

If you rush through the reps your muscles are not going to be properly engaged and stimulated. The more time under tension, the more muscle growth you will experience.

Practice this in every workout session so that it will become a part of your approach.

This isn’t something you should simply look over, make sure that you pay attention to it.

Get it right and you will see amazing results with this one hack.

Eating for glute growth

You knew this was coming.

And it has to be mentioned in every challenge or workout plan.

Your diet is the big boss that dictates the results for any fitness goal you’re trying to achieve.

It doesn’t matter if you want to lose weight, get a bigger butt or grow wider hips.

Your diet is what calls the shots even if you’re following the workout plan and never skipped a day.

“You cannot out train a bad diet.”

So to make it easier for you we have created a 7 Day meal plan that you can follow.

It doesn’t matter which country you are in these are food items you can easily access at any supermarket.

Follow the 7 day meal plan in this challenge

Do This 30 Day Hip Dips Action Plan

If you combine the power of healthy eating and effective workout plan, you can overcome genetics.

The human body is a complex machine.

You can train and build it the way you want it to be.

And you do that by putting it through intense physical training and feeding it.

It has been done many times.

  • A skinny girl who gain healthy lean muscle mass.
  • A woman who grew up with a flat butt but end up growing it bigger.

All of which is absolutely doable through consistent exercise and eating healthy.

So if your current goal is to make your hips fuller and curvier​, this workout plan will help get you there.

Now what you need to do is get started. Pin this to your favorite Pinterest board so that you can access it easily.

Don’t put it off, as there won’t be a perfect time. The best time to do anything is now.👍

Supercharge your booty gains right in the comfort of your home

You may also like