hip dips workout 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.

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.

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.

4. Barbell squat

This lower body exercise is a classic and is loved by many fitness models. That’s because it works! Adding weight when performing squat will challenge the hip muscles, glutes and thighs.

How to do it

Stand shoulder width apart holding the barbell parallel to the ground.
Slowly lower your body into the squat position until your thighs are parallel to the ground.
Hold for 1 second then return to the starting position.
Follow the required sets and reps listed on the chart below.

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.

Source: [femniqe]

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