Can You Get Rid of Hip Dips?
Key takeaways:
Hip dips are inward curves or indentations located at the sides of your hips. They’re a normal and natural part of the human body.
Hip dips are mainly caused by genetics and the shape of your skeleton, which might make them more noticeable in some people.
You can’t get rid of hip dips but improving your body composition may help reduce their appearance. This includes performing hip-strengthening exercises and maintaining a comfortable body weight.
Hip dips, also known as violin hips, are inward curves or indentations where the sides of your hips connect to your outer thighs. They have recently become a popular topic as they prevent many from achieving a desired “hourglass” figure.
You may have seen people on social media claiming that exercise –– and other methods –– can get rid of hip dips. But these natural curves are totally normal, and you can’t get rid of them. Some targeted exercises can improve the strength of your hips and may also change your body composition and the appearance of your hips. Continue reading to learn more.
What are hip dips?
Hip dips refer to the natural inward curves that form where the top of your hip bone meets your outer thigh. They may be more noticeable in some people than in others. This depends on several factors, such as your body weight, body frame, and the distribution of fat and muscle.
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Recently, hip dips have become a topic of conversation. Their appearance causes the hips to dip inward rather than having a smooth curve from your waist to your thigh. This can be concerning to some, as it may prevent them from achieving an “hourglass” figure.
It’s important to note that hip dips are completely normal and aren’t something you can get rid of. Their appearance is due to the anatomy of your body, which is largely determined by genetics.
Factors that can increase the appearance of hip dips include:
Width of your hips
Size of your greater trochanter, a bony bump on the top of your thigh bone
Distance between your hip and thigh bone
Body fat percentage and muscle mass
Can you actually get rid of hip dips?
Generally speaking, you can’t get rid of hip dips. These curves are a normal part of the human body. They’re mainly determined by your genetics and bone structure.
Sometimes, hip dips can be more pronounced if you have too much or too little body fat around your hips. While it’s not possible to specifically lose or gain fat from your hips, a balanced diet and regular exercise can help you maintain a comfortable weight and keep your body fat percentage within a range that feels best.
Does exercise reduce the appearance of hip dips?
There’s no specific evidence to suggest that exercises can reduce the appearance of hip dips. But strengthening exercises have the potential to improve your overall body composition. This can give your body a better shape and improve the appearance of your hip region. Changing your body composition may involve gaining or losing weight or staying the same weight. This is accomplished by building more muscle and losing body fat.
Clamshells do more than strengthen your hips. Learn about the benefits of the clamshell exercise and get tips on proper form.
Build more muscle with bodyweight exercises. These equipment-free calisthenics exercises are a great place to start.
Glute bridge versus hip thrust: Find out which hip- and glute-strengthening exercise is better for your fitness goals.
More important than the appearance of your hips is their strength. Strong hips are necessary for everyday movements and activities. In fact, hip weakness is linked to an increased risk of lower body injuries, pain, and falls in older adults. Whether or not you’re looking to change your appearance, these hip-strengthening exercises are important for keeping your body functioning properly.
1. Clamshells
This hip-strengthening exercise mimics the opening and closing of a clamshell. Clamshells target the stabilizing muscles in your hips that help maintain good hip and knee alignment.
Step 1: Lie on your side with your knees bent and stacked on top of each other.
Step 2: Keeping your ankle squeezed together, lift your top knee up towards the ceiling. Don’t let your body or hips roll backwards.
Step 3: Hold your knee lifted at the top of your range for a few seconds.
Step 4: Slowly lower your leg back down to the starting position.
Step 5: Repeat for 20 repetitions on each leg.
2. Bridges
This exercise is one of the most effective for strengthening your glute muscles. The glutes are powerful muscles essential for all kinds of sports, exercises, and everyday movements like climbing stairs and standing up from a seat.
Step 1: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
Step 2: Contract your abdominal muscles to engage your core and maintain a flat back throughout the exercise. Don’t let your back arch.
Step 3: Squeeze your glute muscles, push through your feet, and lift your hips off the floor. Your knees should stay aligned with your hips and not touch.
Step 4: Squeeze your glute muscles at the top position and hold for a few seconds.
Step 5: Slowly lower your hips back down to the starting position.
Step 6: Repeat for 20 repetitions.
3. Side-lying straight leg raises
This exercise specifically targets your gluteus medius, a muscle on the outer side of your hip. This muscle is one of the main stabilizers of your lower body. It helps keep your pelvis aligned and maintain balance with everyday activities.
Step 1: Lie on your side with your legs straight and feet stacked on top of each other. Keep your toes pointing forward.
Step 2: Slowly lift your top leg towards the ceiling. Don’t rotate your hips, and keep your toes pointing forward the whole time. Keep your legs straight at the knee.
Step 3: Hold your leg lifted for a few seconds at the top, then slowly lower it back down to the starting position.
Step 4: Repeat for 20 repetitions on each leg.
4. Step-ups
Step-ups are a great lower body exercise. They work all your glute muscles to power your body upward and maintain balance all at the same time.
Step 1: Stand in front of a step or curb. You may want to be next to a railing or other sturdy object for balance if needed.
Step 2: Lift your right leg and place your foot onto the step.
Step 3: Shift your weight forward and over your right foot. Push into your right foot to raise your body up. With your left side, bring your knee up as if marching, so you’re balancing on your right side.
Step 4: Hold your balance on your right leg for a few seconds.
Step 5: Then, move your left leg back behind you, bending your right knee and hip to slowly step your foot down to the floor.
Step 6: Repeat for 20 repetitions on each leg.
5. Squats
Squats are a functional movement that work multiple hip and leg muscles together. Being able to squat is a sign of healthy hips. If your knees bother you, you can perform a partial squat instead of a full squat to reduce pressure on your knees. You can also perform this exercise in front of a chair.
Step 1: Start in a standing position with your feet hip-width apart and your toes pointing forward or angled slightly outward.
Step 2: Shift your hips back as if you’re sitting down in a chair.
Step 3: Slowly lower your hips down towards the floor, stopping when your hips are level with your knees or slightly above. Avoid rounding your chest and shoulders forward.
Step 4: Push through your legs to straighten your knees and hips, returning to a standing position.
Step 5: Repeat for 20 repetitions.
6. Reverse lunges
This challenging lower-body move strengthens your hip and leg muscles one side at a time. Lunges require good balance and can help maintain equal strength between both sides of your body.
Step 1: Start in a standing position with your feet hip-width apart. You may want to stand next to a railing or other sturdy object to help you maintain your balance if needed.
Step 2: Step back with one leg, placing your toes and ball of your foot on the floor while keeping your heel lifted. Your legs should be aligned with your hips so that one leg isn’t crossing behind your body.
Step 3: While maintaining your balance, lower your back knee down towards the floor slowly and with control. Don’t let your knee slam down into the floor. Gently tap your knee to, or hover it just above, the floor.
Step 4: Push through the hip and knee of your front leg, stand up, and bring your feet together to return to the starting position.
Step 5: Repeat 20 repetitions on each leg.
The bottom line
Hip dips are inward curves or indentations at the sides of the hips. They’re a natural part of normal human anatomy but may be more noticeable in some people due to variations in body fat, muscle, and/or the size and shape of their hip bones. You cannot get rid of hip dips. It’s possible that changing the amount of muscle and body fat may reduce the appearance of hip dips, but there’s no evidence to support this. Instead, focus on improving the strength of your hips through exercise.
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References
Ace Fitness. (n.d.). Step-up.
Chodzko-Zajko, W. J., et al. (2009). American College of Sports Medicine position stand. Exercise and physical activity for older adults. Medicine & Science in Sports & Exercise.
Collings, T. J. (2023). Gluteal muscle forces during hip-focused injury prevention and rehabilitation exercises. Medicine & Science in Sports & Exercise.
Galmiche, R., et al. (2020). Chapter 2: Hip anatomy and biomechanics relevant to hip replacement. Personalized Hip and Knee Joint Replacement.
Inacio, M., et al. (2014). Gluteal muscle composition differentiates fallers from non-fallers in community dwelling older adults. BMC Geriatrics.
Straub, R. K., et al. (2024). A biomechanical review of the squat exercise: Implications for clinical practice. International Journal of Sports Physical Therapy.
Neto, W. K., et al. (2020). Gluteus maximus activation during common strength and hypertrophy exercises: A systematic review. Journal of Sports Science and Medicine.
Vargo, K. (2018). 5 lunge variations for leaner legs. Ace Fitness.
