Dr. Bret Contreras

The funny thing is you think of like Ronnie Coleman from behind flexing his glutes, like posing.

Yes, you see this butterfly shape.

The glutes are like a butterfly shape.

But his hip dips don't look bad because you got these giant vasties, the outer quads that

But with women without those outer quads, it can look unsightly, but that's because we've programmed to be worried about it.

Learn to embrace it and say, I like the hip dips.

It means I'm lean.

It means I'm strong.

It means I'm muscular and athletic.

And it's just something that is hard to avoid if you're training properly and getting lean.

But can you make them worse through strength training?

Yes, in my opinion, because you make it more pronounced and you get leaner.

So if you're really worried about it, try to maintain a higher body fat percentage and maybe don't train as much glute medius and frontal plane hip abduction.

Do seated hip abduction instead of like what we did yesterday, which was more upright, because maybe growing the glute medius and minimus, especially the middle and anterior divisions.

But I will say all of my clients do plenty of abduction work and they look fine.

We've known that spot reduction is a myth since like the 90s.

Research showing that, yeah, you can do all the crunches you want.

It doesn't target fat loss in that area.

You can build muscle.

And so you can have site-specific muscle growth, but not site-specific fat loss.