The 8-weeks lane
The 8-Week Protocol
The program for people who already know the truth: you can’t train bone — but the muscle around it is completely trainable, and that’s what softens the dip.
Builds your gluteus medius and upper-glute shelf — the muscles that sit exactly over the dip — with progressive overload across 8 weeks. Expect a visibly smoother side-line if you show up 3×/week. Expect zero bone changes. Anyone promising those is lying.
Inside the Protocol
- 24 sessions across 8 weeks — 25–35 min, laid out day by day, zero guesswork
- Home-first: a loop band and floor space; dumbbell swaps for gym days
- The 6 movements that matter (side plank hip lifts, clamshell ladder, banded lateral walks, single-leg glute bridge, curtsy patterns, abduction burnout) — with the form cues that stop your quads from stealing the work
- Progressive overload map: what to add each week so week 8 ≠ week 1
- The honest tracker: same light, same angle, same leggings photo protocol — so the change you see is real
- Realistic-results gallery: what 8 weeks looks like on wide pelvises, high hips and low dips
Who it’s for
You’ve quit two programs before because the promises smelled fake. Fair. This one starts by telling you what won’t change. That’s exactly why the part that can change, does.
Before you ask
Is this a subscription?
No — $39 once, lifetime access, including future updates to the program. No app, no recurring anything.
I have never trained before. Is it for beginners?
Yes. Weeks 1–2 exist specifically to teach your body to find the right muscle, with knee-friendly regressions for every movement. If you can lie on the floor, you can start.
What equipment do I need?
Weeks 1–4: a loop resistance band (about $10 anywhere) and floor space. From week 5 a heavier band or one dumbbell helps but has bodyweight alternatives programmed.
What results can I honestly expect?
A visibly softer hip line and fuller upper-glute shelf by week 8 if you do 3 sessions a week — verified by your own matched photos, not our lighting. What you should not expect: the dip disappearing. It is bone, and we are the store that says so.
How do refunds work?
Reply to your Stripe receipt within 7 days of purchase and say "refund" — that is the entire process. No forms, no questions.
What if I lose access or close the tab after paying?
Bookmark the program page right after checkout — access lives in your browser for a year. Lost it anyway (new phone, cleared cookies)? Email club@hipdips.co from your purchase email or reply to your Stripe receipt and we restore it, usually same day.