The Best HIP DIP Exercises – No Equipment Needed

Best Hip Dip Exercises – No Equipment Needed is one of Heather Robertson‘s older workouts. Sometimes I run across some of her older workouts and I do not know how I missed them. This is a mat based lower body workout and it is the perfect length to tack onto the end of one of her other workouts as a finisher–which is how I used it this morning. Because Heather gives you 15 seconds of recovery between each exercise, I probably could have intensified this a bit with some ankle weights and/or a booty band around my thighs. I will try that the next time. However, even done body weight only, it did a nice job of finishing my legs off after a tough lower body dumbbell workout.

This workout is done interval style: 40 seconds of work followed by 15 seconds of recovery. There is a timer in the lower right hand side of the screen counting down your intervals and recoveries. Heather previews the next exercise during the recovery. And you can tell this is definitely an early video for Heather, because this is done voice over! Heater gives form tips throughout the workout.

Best Hip Dip Exercises – No Equipment Needed is 17 minutes; one minute intro, no warm up or stretch. Equipment: fitness mat. Optional: ankle weights and/or a booty band/resistance loop around your thighs to increase intensity.

  1. Donkey kicks (on all 4s, kick back leg up behind you, knee bent, pressing sole of foot up to ceiling); for the last 20 seconds of the interval straighten leg when kicking leg up to ceiling
  2. Side kicks (lift bent leg to side in hydrant, hold at top of lift then kick leg out to side, bend knee again and lower leg back to start)
  3. Single leg glute bridge (lay on back on mat, one knee bent with foot close to glutes, other leg is raised to ceiling, raise and lower hips); for the last 20 seconds of the interval, keep hips raised isometrically and raise and lower straight leg
  4. Clamshell (lay on one hip and elbow, legs are bent, open and close top bent leg, keeping insoles of feet together, both feet are also elevated off the mat the entire time); for the last 20 second of the interval, kick top leg to ceiling while knees are open
  5. Repeat #1-4 on other leg
  6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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