hey guys what's up today I'm gonna be running you through some of the best hip
dip exercises what the heck are hip dips anyways right? it's really just an absurd
trend word that references a totally common part of your Anatomy where your
femur meets your pelvis I'm not going to get super technical about it it's
basically the side of your glutes so if that's an area that you're looking to
target to really define those curves and build strength in the glutes
then this workout is for you but before we get started don't forget to hit that
subscribe button and the little bell beside it because I'm gonna be putting
even more workouts just like this one out every week and I don't want you to
miss one so today we've got five different moves this is a totally body
weighted workout so you don't need any equipment however if you want to
increase the intensity you can always do all of these moves with some ankle
weights alright so follow along I'm getting started right now
alright guys we're getting started with donkey kicks we're gonna start on that
right side kicking that right leg up we want to put the heel flex at the top of
the movement you're going to squeeze those glutes as hard as you can keep the
wrists stacked below the shoulders and keep your abs pulled in tight that's it
we're gonna add a little extra movement here we're gonna fully extend that leg
at the top try and straighten it out kicking up as high as you can keep on
breathing exhale as you kick up inhale as you lower remember to keep your chest
and your hips Square to the ground the entire time
that's it nice work guys we're going to go into some sidekicks here get ready
okay here we go lifting that knee up and out towards the side as soon as you get
that knee up as high as you can you can kick that leg straight out again keep
your nice heel flex lift it up as high as you can squeezing the glutes at the
top
keep it up check in with those ABS and make sure they're pulled in tight
almost there guys
that's a quick break we're going to come down onto our backs getting ready for
some glute bridges
that's it driving through that right heel we're gonna lift those hips up as
high as you can nice we're gonna add a little extra movement here we're going
to hold the hips at the top and we're gonna lift and lower that left leg as
you lower you're gently bring the leg out to the side try and keep that left
leg straight and keep those hips up as high as you can
awesome let's take a quick break here we're gonna come on to our side getting
ready for some clam shells alright we're gonna stack the hips the knees and the
ankles lifting those ankles up off the ground we're gonna open and close the
knees opening up as wide as you can getting a nice squeeze through those
glutes okay time to pick it up we're gonna add a high kick here open up those
knees extend that top leg as long as you can try and point your toe and
straighten that leg right out check in with those ABS make sure your belly
buttons pull to the spine
and and rest all right we're going to do that all again this time on the left
side starting with those donkey kicks
okay back on all fours here we go press that left heel up to the sky all right
let's increase that range of motion here adding in that full kick back extend
that leg make sure you're not rocking those hips side to side keep that upper
body nice and still there we go all right quick rest and we're going to
go back into those side kicks on the left side
here we go lift that knee up kick that leg straight out
I know those glutes are getting tired try and lift that knee up as high as you
can come on guys you've got this keep on breathing that's it push through we're
so close and relax coming onto our backs again getting ready for glute bridges on
the left side let's do it float that right leg up in the sky drive through
that left heel and get those hips up squeeze the glutes at the top of the
movement keeping the core nice and strong
let's add that leg drop shall we keep those hips up as high as you can squeeze
the glutes lift and lower that right leg nice and controlled remember as you come
down they're slightly coming out to the side push through that heel that's it
nice work coming down onto our side now for another round of clamshells here we
go working that left glute open and close those knees keep those ankles
floating above the ground and we're ready to add that kick open up kick up
as high as you can straightening the leg out keeping that toe pointed you should
definitely be feeling the burn on this one
you're doing great guys push through we're so close to being done all right
guys that's it you are finished one round that means we only have to do this
one more time take a quick rest and we're gonna start over right from the
beginning donkey kicks on the right side
you know what to do you guys keep that core tight
lift that heel up and squeeze those glutes
remember not to hold your breath here we need to get oxygen flowing through those
muscles add that high kick now full range of motion I've only got five
seconds to go come on guys and relax
here we go round two of sidekicks on that right side remember to lift that
knee up as high as you can without twisting through the hips keeping the
hips and the chest squared to the ground
come on guys you've got this 15 seconds to go
and that's it come on to your back get ready for another round of glute bridges
on that right leg you want your ankle stacked directly below your knee you
should be feeling this through the hamstrings and the gluts on the right
side
focus on getting a good squeeze at the top
patting that leg drop now bringing that left foot slightly out to the side
really targeting the side of the Great Spirit if you're starting the shake that
means it's working
all right back on to that left side we're gonna do some crown shells for
that right glute lift those ankles up open those knees up wide squeeze the
glutes I know this is burning guys we've just got to push through this is our
last round let's add in that high kick
check in with those ABS belly button should be pulled to the spine keep on
breathing
that's it coming onto all fours again this is it
we're doing donkey kicks on that left side that's it see if you can lift that
heel up just a little higher this is our last round you guys
nice let's increase that motion squeeze at the top
okay just one more time with those sidekicks on the left side get ready and
here we go
I'll be stuck at home in my phone
that's it keep that knee up as high as you can
remember we want to keep their wrists stacked directly below the shoulders
that's it guys ten seconds to go
yes nice work okay come on to your back glute bridges on
the left side coming up
drive through that left heel bring those hips up as high as you can and squeeze
you want to keep your core engaged keep those abs strong
let's add that leg drop one more time guys come on
see if you can lift those hips up just a little bit higher
nice guys okay come on to that right side one more time with those clam
shells let's do it
here we go
we're hinging from the hip keeping that upper body as still as you can
adding in that high kick this is it guys you've only got 15 seconds left and then
you are done that's it guys you are done your workout for today nice work
if you like this workout don't forget to give it a thumbs up and share it with a
friend you may enjoy it and guys don't forget to hit that subscribe button I'll
be posting a new video shortly have a good day and I'll see you soon
you