Reduce overall body fat with a calorie deficit (diet first, consistent activity)
Build glute and hip muscle (glute medius, glute max) with progressive resistance training
Prioritize exercises: hip thrusts, glute bridges, squats, lunges, step-ups, Romanian deadlifts, cable kickbacks, abduction machine/cable abductions, lateral band walks
Train glutes 2–4 times per week with hard sets (leave ~0–3 reps in reserve)
Increase volume gradually (aim for ~10–20 hard sets per week for glutes)
Use progressive overload (add weight, reps, or sets over time)
Include unilateral work (single-leg hip thrusts, split squats, single-leg RDLs) to balance and build shape
Focus on hip abductor strength (side-lying hip abductions, cable abductions, band walks) if dips are more lateral
Add controlled tempo and full range of motion (especially at the bottom of hip hinges and hip thrusts)
Consider targeted posture and pelvic alignment work (core stability, glute activation, mobility) as a support routine
Maintain adequate protein intake (about 1.6–2.2 g/kg/day) and consistent sleep
Stay consistent for 8–16 weeks before judging changes
Accept that some “hip dips” are normal anatomy; avoid expecting complete elimination without significant muscle gain and/or fat change