If you're looking to grow those side booty muscles to reduce hip dips, stop searching because you're at the right place.
By the end of this guide, you're going to get a complete training routine that will help to build and grow wider hips using certain targeted moves.
There's no need for some complicated training routine.
We’re going to keep this super simple but effective.
Now remember, you can’t make your hip bone structure wider as genetics determines your bone structure.
But don’t worry, all hope isn't lost.
There are certain exercises you can do to help target your gluteal muscles for them to grow wider to help give you that hourglass figure look.
NOTE: If you want to really maximize the look of wider hips then you will have to lower your body fat percentage if it's too high.
So, if you have excess fat in your waistline (love handles or muffin top) it is going to be harder for you to successfully pull off the hourglass look).
Also, having a lot of fat in your midsection will emphasize the appearance of hip dips as shown in the illustration below.
Make sure to checkout THIS guide is want to shrink your waistline faster but at the same time safely.
The Side Booty Workout Overview
So for this routine we're going to focus mainly on the side booty muscle A.K.A the gluteus medius, which is the smallest of the gluteal muscle group.
Yes, you’re going to work the gluteus maximus and minimus also.
Because growing the gluteus medius alone will make your hip dips look worse.
Growing ALL the gluteal muscles will give the best results possible.
That's why this workout will engage all of the glute muscles in your lower body while hitting the gluteus medius to help amplify your curves.
Now, before we jump into the routine you can start off your training with bodyweight. However, as you progress you're going to get stronger, therefore your muscles are going to need more resistance.
So adding dumbbells to this routine will definitely push side booty muscle growth.
Let's get started!
1. Alternate Curtsy Lunge
Kicking off the routine is a lunge variation that will effectively target those side glutes.
When you're performing this exercise make sure that you go at a slow and controlled pace. Going too fast can cause you to lose your stability.
So slow it down.
How To Do It
- Get into the standing position as demonstrated in the image above.
- You're going to lower your body while moving your left leg kneeling behind you're right foot hold that position for 1 second.
- Return to a squat position then do the same for the other side.
2. Glute Bridge (Resistance Band is optional)
We could never ignore one of the most powerful butt building exercises ever!
It's one of the best golute activating exercises that will light all of the gluteal muscles on fire.
When you're performing this exercise make sure that you have a mind-to-glute connection.
This is extremely important if you want to make sure you're working to REALLY hit those glutes.
Glute Tip: After you have mastered this exercise add a dumbbell, barbell or a strong resistance band. This will keep challenging the glutes so that they keep growing bigger as you progress.
How To Do It
- Get into starting position A with the resistance band below your pelvis area.
- Now you're going to brace your hips upwards as far as possible while squeezing your glutes for 2-3 seconds on each rep.
- Return to the starting position and repeat.
3. One Legged Kickback
This workout is going to really put a lot of tension on your lower body muscles from glutes to thighs.
Which is a good thing.
The more tension you put your muscles under the more they grow.
How To Do It
- Get into the starting position as shown in the image above standing on your left foot only while your right foot is suspended mid-air behind. That’s your starting position.
- Now you're going to slowly extend your right leg backwards as high as possible until you feel the squeeze in your gluteal muscles, hold that position for 1-2 seconds.
- Slowly lower the right leg back to the hovering position and repeat.
4. Reverse Lunge Kickback
Another lunge variation that will set every lower body muscle on fire!
Again, it's super important that you don’t rush through the workouts. Slow and steady is key here.
How To Do It
- Get into the starting position as shown above, standing shoulder-width apart.
- You’re going to lower your body into the lunge position with your right leg bent and knee almost touching the ground.
- Hold that position for 1 second then propel yourself off the ground using your foot extending it backwards until it's parallel to the ground.
- Slowly go back to the starting position and repeat.
THE SETS AND REPS FOR EACH EXERCISE
Alternate Curtsy Lunge: Do 4 Sets for 50 Seconds
Glute Bridge: Do 3 Sets of 21 Slow Reps
One Legged Kickback: Do 3 Sets of 15 on Each Leg
Reverse Lunge Kickback: Do 3 Sets of 15 on Each Leg
SEE ALL THE EXERCISES DEMONSTRATED BELOW:
Eating To Grow Your Side Booty Muscle
Remember you're growing muscles, therefore you have to be in a calorie surplus for them to actually get bigger.
The best way is to get your calorie surplus from as many high-quality protein sources.
“High-quality protein sources”, not junk food.
That distinction is very important because if you eat mostly junk food, you will just end up gaining a lot of fat in your belly and thighs.
And that's not the goal here right?
If you want to know how much protein you should consume daily based on your current weight then use this calculator.
Now, we know that it can be a bit challenging to get your daily protein requirement from just eating whole foods.
That's why it's recommended to supplement with protein shakes to help meet your daily protein needs.
If you're not sure which protein powder you should buy make sure to check out this list.
How Often Should You Train The Glutes?
Generally, it is recommended to train 3 times a week as that's more than enough to stimulate growth and rest for recovery.
Stick with the training frequency that you know you can be consistent with. At the end of the day what really matters is ensuring that:
- The glutes are challenged consistently throughout the week (every other day recommended)
- They get enough rest so they repair and grow bigger.
- You consistently eat high protein foods to feed its growth.
It’s Time To Grow Those Glute Muscles!
Now, one thing you should bear in mind is that as you progress with your training over the next few weeks, your body might get bored of the same routine.
So, it's best to change up your routine now and then or add a routine after this to keep things fresh.
Here are some routines you can add for maximum results: