Hip dips. Two small words that stir up big opinions. Some people are obsessed with them, contemplating over them more than normal, while alternatively, others hardly notice. But if you’re naive enough in this scenario and have ever stood in front of a mirror thinking what those subtle inward curves between your hips and thighs are, welcome to the league. We have got you the answer.
Hip dips, also known as violin hips, are completely normal. Yet, they’ve sparked an avalanche of conversations online, especially among fitness communities and body-conscious circles.
But first things first, let’s make one thing very clear from the start: hip dips are not flaws. They’re part of your bone structure. Yes, bone. That means everyone has them to some degree: hip dips in women, hip dips in men, even supermodels and athletes. So instead of chasing unrealistic body goals, the smarter conversation could be: What causes hip dips? And are there exercises for reducing hip dips?
And this guide is your thorough answer to it, so get through in detail to understand what hip dips really are, why they happen, and what you can actually do if you want to reduce their appearance.
What Is a Hip Dip?
The term “hip dip” refers to the inward curve that appears below your hip bone and above your thigh. Think of it as a gentle inward slope on the sides of your body.
They’re more visible in some people than others. That visibility depends mostly on the shape of your pelvis and the distribution of muscle and fat. Not body fat alone. Not muscle mass alone. It’s literally about how your bones are built.
A 2014 study in Clinical Anatomy found that pelvic shape and femoral alignment (the angle of your thigh bones) play a large role in the contour of your lower body.
In short, hip dips happen because your iliac crest (top of your pelvis) sits higher and your greater trochanter (top of the thigh bone) is lower and sticks out. Where there’s a gap, there’s a dip.
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Why Do Some People Have More Noticeable Hip Dips?
Everyone technically has hip dips, but not everyone sees them. So why do they stand out more on some bodies?
Here’s what plays a role:
Bone structure
The biggest factor. A wide-set pelvis and a higher hip bone can cause deeper dips. There’s no changing this. It’s anatomy, not fat percentage.
Muscle distribution
If your glutes, especially the gluteus medius, are underdeveloped, the dip appears more defined. Strong glutes can fill out this space somewhat.
Body fat levels
Too much or too little fat can make dips more visible. People with very low body fat may see sharper contours. Those with higher fat might notice an indentation between muscle groups.
Genetics
Some people have more prominent hip dips simply because of genetics. Your parents pass down your skeleton, your fat storage tendencies, and even your muscle shape.
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Can you Get Rid of Hip Dips?
Short answer? No, not entirely.
You can’t get rid of hip dips completely, they’re part of your bone structure. That inward curve near the hips is shaped by the space between your hip bone and thigh bone. You can’t change that. But you can change what’s around it.
Take it like: you can’t move the frame of your house, right? But you can add walls, paint, and lighting to shift how it looks.
Hip dips become less noticeable when you build muscle around your hips and glutes, and this can be done strategically, i.e, add targeted strength training, activate your glutes properly, and eat in a way that supports muscle growth and fat balance. With passing time, this smooths out the shape.
You’re not erasing the dip, you’re reshaping what’s around it. That’s the real answer to can u get rid of hip dips: no, but you can reduce how they look.
Best Exercises for Reducing Hip Dips
Alright, let’s cut the fluff. You don’t need a thousand random moves. Just a handful of smart, consistent exercises that build glutes, tighten the outer thighs, and shape your waist.
Here are the best exercises for reducing hip dips:
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Side-Lying Leg Raises
- Works: Gluteus medius
- Why: Strengthens outer hips, filling out the dip area.
- How: Lie on your side. Raise your top leg up and down, slowly. Do 15 reps on each side.
Curtsy Lunges
- Works: Gluteus medius, gluteus maximus, hamstrings
- Why: Activates the outer glutes while engaging your inner thighs.
- How: Step one leg diagonally behind you and lower into a lunge. Push back up. Repeat for 12 reps for each leg.
Hip Abductions (Banded)
- Works: Outer hips
- Why: Resistance bands make the movement harder, which builds muscle faster.
- How: Sit or lie down. Place a resistance band above your knees and push your knees outward. Do 20 pulses.
Step-Ups
- Works: Glutes and quads
- Why: Functional strength builder that also tightens the lower body.
- How: Step onto a bench with one foot and drive the opposite knee up. Alternate legs. Go for 3 sets of 10.
Fire Hydrants
- Works: Gluteus medius
- Why: Directly targets the muscle responsible for rounding the hips.
- How: On hands and knees, lift one leg to the side like a dog at a hydrant. Keep your core tight. Do 15 on each side.
Glute Bridges
- Works: Gluteus maximus
- Why: Builds the shelf of your butt, lifting and smoothing the hip curve.
- How: Lie on your back, knees bent. Squeeze your glutes and lift your hips. Hold at the top. 3 sets of 15 reps.
Tips for Getting Results Faster
Exercise helps, but if you want to see results faster, you need to get strategic.
Consistency is king
Doing the right moves once a week is a NO; aim for at least 3–4 times a week, with a focus on progressive overload; add weight or reps weekly.
Nutrition matters more than you think
Build lean muscle and lower fat, eat enough protein (1g per pound of body weight if training), cut excess sugar and eat clean carbs and fats.
Stop comparing
The influencer you follow? Her hip dips look different because her bones are different. Don’t chase Photoshop edits.
Hip Dips Women vs. Hip Dip Men: Is There a Difference?
Yes, and no.
Hip dips in women tend to be more visible because women store more fat around the hips and thighs. Women also tend to have wider pelvises, making the inward curve sharper.
Hip dip men, on the other hand, usually have narrower pelvises and more fat storage in the belly rather than the hips. That makes dips less prominent in men. But they’re still there.
Either way, the dips are part of the same skeletal structure. It’s just the surrounding fat and muscle that changes the visual.
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Can Surgery Remove Hip Dips?
Technically, yes. Some cosmetic surgeons offer fat grafting (like a hip dip BBL) to smooth out the area. But this comes with risks: fat necrosis, infection, asymmetry.
Most experts agree it’s better to build muscle through training than to go under the knife. Your dips are not a problem to “fix.” They’re a feature to sculpt around.
Real Talk: Should You Even Worry About Hip Dips?
You don’t have to. Society says you should, but biology says you shouldn’t. We’ve built a false standard around the “hourglass” figure: tiny waist, big hips, zero dips. That’s fantasy.
Even elite athletes and Victoria’s Secret models have hip dips. If they’re normal on people with 8% body fat and six packs, they’re normal on you.
A study in the International Journal of Environmental Research and Public Health emphasized the importance of promoting positive body image through education, pointing out how media portrayal of ideal body types fuels unhealthy comparisons.
Are hip dips more common in certain ethnicities or body types?
Kinda. Genetics decides your pelvis width, femur length, and how fat layers on top, and that mix shifts from person to person, ethnicity to ethnicity. Some bodies fill in that space, some don’t. But let’s be clear: hip dips aren’t exclusive. They don’t belong to one group, one shape, or one label. They just… exist, and they’re doing fine.
Final Thoughts: Embrace the Dip, Build the Muscle
So, can u get rid of hip dips? Not entirely. But you can train, build, and reshape the area to make them less visible. More importantly, you can change how you see them.
Your hip dips are not signs of weakness. They’re signs you’re built to move, run, jump, carry, and live. That dip in your hips is no less beautiful than a dimple on a cheek.
Here’s the bottom line:
- Understand what hip dips are
- Train smart, not hard
- Eat clean to build muscle
- Don’t chase body illusions
- Work with your body, not against it
Stick with it, stay consistent, and maybe, just maybe, you’ll stop seeing a flaw and start seeing power.
