planIntermediateHome or gym3 training days / week
4-Week Hip Dip Sculpt
Side-glute specialization targeting the glute medius. 3 days/week.
28 min178 views170 saved
A 4-week plan dedicated to the glute medius and minimus. You cannot change bone structure, but well-developed side glutes create a fuller, rounder silhouette. Combine heavy abduction work with single-leg stability and a small calorie surplus.
Plan schedule
1-week programWeek 1
Day 1Seated Hip Abduction + Cable Standing Abduction + Banded Lateral Walk + Clamshell4x12
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Bulgarian Split Squat + Curtsy Lunge + Step-Down + Side-Lying Abduction3x12
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Lateral Lunge + Fire Hydrant + Quadruped Hip Circle + Banded Lateral Walk + Side-Lying Abduction3x20
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
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