Gym Hip Dip Workout Routine

If you have gym access, this 3-day split program maximizes gluteus medius development with free weights, cables, and machines.

Day 1: Heavy Compound

• Barbell Hip Thrusts — 4x8-10
• Romanian Deadlifts — 3x10
• Dumbbell Sumo Squats — 3x12
• Cable Kickbacks — 3x15/leg

Day 2: Isolation Focus

• Abductor Machine — 4x15
• Banded Lateral Walks — 3x20 steps each way
• Single-Leg Glute Bridges — 3x10/leg
• Weighted Frog Pumps — 3x20

Day 3: Full Posterior

• Bulgarian Split Squats — 3x10/leg
• Cable Abduction — 3x15/leg
• Good Mornings — 3x12
• Glute-Ham Raises — 3x10