Hip dips, also known as hip divots and violin hips, are inward curves that occur on your sides just below each hip bone.

You may not have heard of hip dips until recently or thought they were a problem. Hip dips are now part of the “flaws” list that must be fixed as beauty standards rise to new heights.

Hip dips are not something to be ashamed of, despite the current fascination with them. Hip dips are largely determined by your genes and build, which you cannot change.

This article will cover all things hip dips. It will also include information about their causes and exercises to strengthen your hips.

What are hip dips?

Hip dips can be described as naturally occurring depressions or indents on the outside of your upper legs, just below your hip bone.

Some people may notice indentations because the skin in this region is closer to the greater trochanter.

Hip dips are a normal part of the human body and vary in appearance. Hip dips can be very noticeable for some and may appear as deep indentations. They may not be as noticeable for others.

The bone structure of your pelvis, Femur and hips will determine whether you see them. Your body’s fat distribution and muscle mass can also influence your appearance.

SUMMARY

Hip dips are indentations that occur on the sides of your upper legs just below your hip bones.

What causes hip drops?

Your skeletal anatomy causes hip dips, and it is determined by genes (1, 2, 3, 4).

Particularly, the visibility of your hip dips will depend on (4,5, 6):

  • The width of your hips
  • The size of your greater trochanter (the top part of your Femur).
  • The distance between your trochanter (the greater trochanter), your hip socket and your ilium (part of your pelvis).
  • The length of your femoral neck
  • , your fat distribution
  • , your muscle mass

These factors are crucial in determining the shape of your hips (and buttocks) and the appearance of hip dips (4,5, 6, 6).

Hip dips are more obvious in people with larger hip bones and greater vertical distance between the hip socket and the ilium. The visibility of hip dips can also be affected by the position, size, and angle of your greater trochanter or head of the Femur (4, 5, 6, 7).

This can result in a greater hip dip when combined.

Contrary to popular belief, hip dips are often associated with lower body fat stores in these areas. This is because there’s less fat available to fill the gaps. Your body’s ability to store fat is genetically and hormonally determined.

Although building muscle mass in your glutes or gaining body fat can reduce the appearance of hip drops, these measures won’t eliminate them.

SUMMARY

Your skeleton can cause visible hip dips. This includes the width of your hip bones and where fat and muscle are located near your hips.

Hip dips are a normal part of life.

Hip dips should not be considered abnormal and are nothing to worry about.

They reflect your unique body structure and are not a sign of your health. They don’t necessarily indicate your body fat percentage.

There is a growing trend towards body acceptance. Many celebrities and social media influencers accept their hips as they are, a normal, beautiful part of the human body.

SUMMARY

Hip dips are a normal part of the human anatomy, and they do not indicate your health status.

How to Get Rid of Hip Dips

Although certain exercises can reduce the appearance and severity of hip dips, they will not eliminate them.

You cannot also decide where your body stores fat(7).

Many websites and videos online claim to have the “secret” to getting rid of hip dips. However, there is no way to change your skeleton shape with diets or exercises.

This will allow you to accept that hip dips are normal and focus your attention on what you can do to strengthen and stabilize your hips.

SUMMARY

Hip dips are largely based on genes and bone structure. You cannot eliminate hip dips by changing your lifestyle, diet, or exercise habits.

Instead, focus on hip function.

Instead of worrying about how your hips look, focus on what is important — your hip strength.

The hips refer to the bones of your pelvis (ilium and ischium) and surrounding musculature. They are important because they stabilize the body and are the largest weight-bearing structure in the body.

Good hip strength and stability can make it easier to do daily tasks and lower your chance of injury. Weaker hips can lead to more knee pain. However, hip-strengthening exercises can reduce pain and injury (8-9, 10).

Although you cannot change the hip structure, it is possible to strengthen the muscles surrounding them responsible for proper hip movement.

The hip muscles are divided into four, five and six:

  • Hip extensors (gluteus Maxus, hamstrings and adductor Magnus),
  • Hip flexors (iliacus and psoas minor, and rectus foemoris)
  • Hip adductors (adductor longus, hip adductors, adductor magnus and gracilis)
  • hip abductors (gluteus medius and gluteus minimus)
  • lateral rotators: quadratus femoris and piriformis; obturator internus and externus; superior and inferior gemellus

You can improve the mobility and stability of your hips by including exercises that target these muscles. Additionally, increasing muscle mass in the gluteus medius and the surrounding muscles can reduce the appearance of hip dips.

SUMMARY

Focus on your hip strength and stability. These are essential for daily activities, injury prevention, pain relief, and everyday living.

Hip-strengthening at-home exercises

Your hip strength can help you do your daily tasks more efficiently, decrease knee and hip pain, and sometimes, even lessen the appearance and severity of hip dips. Always consult your healthcare professional before you start any exercise program.

Side hip openers (fire hydrants)

These movements are designed to target your hips, outer thighs, and side buttocks. Make sure your weight is evenly distributed between your knees and hands. You can also place a dumbbell behind your knee to increase the difficulty.

  1. As you would for Cat-Cow, start on your fours. Keep your hands under your shoulders and your knees below your hips.
  2. Inhale and lift your leg. This will create a 90-degree angle to your other leg. Keep your knee bent.
  3. As you inhale, slowly lower your leg down. Before you raise your leg again, keep your knee off the ground.
  4. Repeat this 15 times. After the 15th repetition, lower your leg by pulsing it 10 times in the upper position.
  5. Repeat the process on the other side.
  6. Standing kickback lunges

This exercise can help you maintain balance and stability. This exercise will work your buttocks and thighs. Keep your core and your front leg and foot engaged throughout the entire pose.

  1. In Prayer Pose, stand in a standing position and place your hands on your chest.
  2. Take a deep breath and raise your right knee towards your chest.
  3. Take a deep breath and lift your right leg.
  4. With control, lower your right knee into a lunge. Keep your feet on the ball of your back foot and your toes in front.
  5. Exhale and lift your right knee towards your chest.
  6. Make 12 lunges. Make 12 lunges. Keep your leg straight and pulse slowly for the final repetition.
  7. Repeat the process on the other side.
  8. Standing side leg lifts.

Standing leg lifts can strengthen the muscles around your hips, butt and sides. Your inner thigh may feel stretched.

You must ensure that your movements are steady and controlled. Do not jerk or rush your movements. Keep your body straight. Don’t lean towards either side.

This exercise can be made more difficult by using ankle weights.

  1. Standing facing forward, place your left side next to a chair, table or wall.
  2. Use your left hand to root into your left heel and lift your right leg slightly off the ground for balance and support.
  3. Inhale slowly and lift your right leg towards the side. Keep your right toes pointed forward.
  4. Slowly lower your leg while you inhale.
  5. Do 12 leg raises on each side.
  6. Squats

Squats can be a great way of toning your hips, thighs and butt. Keep your spine straight and your toes forward. For extra support, engage your abdominal muscles. While doing these squats, you can also hold a dumbbell.

  1. Place your feet slightly wider than your hips and stand.
  2. As you exhale, slowly lower your head as if you were sitting in a chair.
  3. Take a deep breath and then stand up.
  4. This process can be repeated 12 times.
  5. Hold the lower position for the final repetition and pulse up and back 12 times.
  6. Squats are performed by standing side-by-side.

This squat will work your hips, sides, and buttocks. These squats require that you keep your butt down. These squats can also be done with ankle weights.

  1. Stand straight up with your feet together.
  2. Lower into a squat position.
  3. Move your right foot towards the right.
  4. Next, bring your left foot towards your right foot. Then, straighten your knees so that you stand straight.
  5. Next, move your left foot towards the left while bending into a squat position.
  6. Place your right foot on top of your left and stand straight.
  7. Do 10 of these squats per side.
  8. Side lunges

Side lunges are great for shaping your hips and buttocks. Keep your toes facing forward on both feet. While performing these lunges, you can also hold a dumbbell.

  1. Place your feet apart from each other.
  2. As you flex your right leg, root into your right foot and lower your head. Your left leg will be straight, and your right leg bent.
  3. Keep pressing down on both feet.
  4. Straighten your legs and stand straight.
  5. Make 12 lunges per side.
  6. Side curtsy lunges

This position will work your thighs as well as your side. Keep your feet on the ground for the entire time. Your front foot should be facing forward. It would help if you were stepping to the side. These lunges can be made with a dumbbell.

  1. Begin by standing straight up with your feet together.
  2. Your right leg should be lifted and positioned behind your left.
  3. To curl your right leg into a lunge, lower your right knee towards the ground.
  4. Retrace your steps and place your right foot in line with your left foot.
  5. Repeat the process on the other side.
  6. Make 15 lunges per side.
  7. Glute bridges

This exercise will work your buttocks, thighs, and calves. Engage your abdominals. This will support your body and help to strengthen your stomach muscles.

  1. Place your arms and legs alongside your body, on your back.
  2. Your feet should be slightly wider than your hips.
  3. Inhale slowly and lift your hips.
  4. As you lower your back, inhale.
  5. Repeat the exercise 15 times. Hold the upper position for at least 10 seconds. Next, open and close your knees 10 more times. Then, lower your hips down by lowering your hips.
  6. Leg kickbacks

This exercise will help lift your butt. To protect your lower back, keep your core engaged and move slowly. These exercises can be done with ankle weights.

  1. As in Cat-Cow, you should start on your fours.
  2. Place your hands under your shoulders and your knees below your hips.
  3. Straighten your right leg. Slowly lift your right leg until it is parallel to the ground.
  4. Your leg should be lowered to the ground.
  5. You should do 15 repetitions. Keep your leg straight up to parallel to the ground for the final repetition. Your leg should be twisted 15 times.
  6. Repeat the process on the other side.
  7. Leg raises by lying down sideways.

The leg will target your butt and outer thighs. To perform these movements, make sure to use your hips and butt muscles. These exercises can be done with ankle weights.

  1. Place your right side down and ensure your body is straight.
  2. Place your elbow on your right side and support your head with your hand.
  3. For support, keep your left hand on the ground in front of yourself.
  4. Slowly raise your left leg in the air. Keep your toes pointed forward.
  5. Keep your right leg straight and lower your left leg.
  6. Perform 20 repetitions. Keep your leg straight up and perform 20 repetitions.
  7. Repeat the process on the other side.

SUMMARY

There are many great exercises that you can do at home to strengthen your hips. You can keep your hips healthy by choosing exercises that target different muscles involved in hip movement.

The bottom line

The hip dip is a natural part of the human body. These are largely based on your genes and bone structure.

They will not disappear by any lifestyle or exercise changes. It would help if you instead focused on stability and strength exercises. These exercises will keep your hips healthy and prevent injuries.

Although it can be hard to accept the normality of hip dips, this will allow you to concentrate on good things for your body and mind.

Overall, it is the best thing for your hips to be focused on their function and health. You will find more fulfilment if you are active and social through dancing, hiking, skiing, and walking than chasing unrealistic beauty standards.