30-Day Hip Dip Workout Challenge

This 30-day progressive program is designed to build the gluteus medius and reduce hip dip appearance through consistent, targeted training.

How It Works

Each week increases in intensity. You will train 5 days per week with 2 rest days. Each session takes 25-35 minutes.

Week 1: Foundation

Days 1, 3, 5: Glute bridges 3x20, Fire hydrants 3x15/side, Clamshells 3x20/side, Side-lying leg lifts 3x20/side, Frog pumps 3x20
Days 2, 4: Active recovery (walking, stretching)
Days 6-7: Rest

Week 2: Build

Add resistance bands to all exercises. Increase to 4 sets per exercise.

Week 3: Strength

Add curtsy lunges 3x12/leg, banded lateral walks 3x20 steps. Introduce light dumbbells (5-10 lbs) for glute bridges.

Week 4: Peak

Full intensity. 5 sets per exercise. Add single-leg glute bridges, donkey kicks with ankle weights, and barbell hip thrusts if available.

Tracking Progress

Take before photos on Day 1. Take progress photos every Sunday. Measure hip circumference at the widest point. Most people see visible change by Day 21-28.