7-Day Hip Dip Workout Plan for Beginners

New to hip dip exercises? Start here. This 7-day plan introduces the foundational movements with emphasis on proper form.

Daily Schedule

• Day 1: Glute bridges 3x15, Clamshells 3x15/side, Fire hydrants 3x12/side (20 min)
• Day 2: Rest or gentle walking
• Day 3: Curtsy lunges 3x10/leg, Side-lying leg lifts 3x15/side, Donkey kicks 3x12/side (20 min)
• Day 4: Rest
• Day 5: Repeat Day 1 with 1 extra set each
• Day 6: Stretching and mobility work
• Day 7: Complete rest

After Week 1

Ready for more? Continue to the 30-Day Challenge or add resistance bands ($10-$15) to increase difficulty.