Hip Dips: Why You Get Them & How to Get Rid Of Them

how to get rid of hip dips

Hip dips are the inward curve around your hips.

They are a natural characteristic of the human body as much as a natural face is still beautiful without makeup.

So you can be confident about yourself and still have the desire to decorate or enhance it.

They can vary in appearance for everybody. Some people may have noticeable dips, and others are unnoticeable.

Being overweight or underweight does not affect it. Getting rid of hip dips is an aesthetic need many women seek. It does not indicate any unhealthy habits or flaws.

Moreover, getting rid of hip dips will also benefit your active lifestyle.

There are several effective exercises you can do at home to build up muscle on your hips and lose excess fat.

You can achieve the figure you want if you know the exercises that target the correct muscles in your body.

Is It Possible to Get Rid of Hip Dips?

Hip Dip Exercise

What are Hip Dips?

Hip dips are the inward depression on the side of your body just below the hip bones. They appear different for every individual and several factors can affect their prominence.

It is often related to fat and muscle distribution in the body.

Internet and social media have labeled having violin hips or hip dents as a flaw. Society’s standards on how you look will continually change.

Hip dips are very common on different types of bodies. Every person has them; your body’s bone structure affects its appearance.

Hip dips appear when your hip bone is located slightly above your femur, which causes muscle and fat to go inward.

The distance between these two bones and the wideness of your hips is what determines how deep your hips dips look.

The size and form of the bone and muscle structure will vary for every individual.

Therefore, hip dips are only a slight difference in your bone structure which means they are a characteristic of your body.

It does not make it an undesirable feature. Whether you find your hip dips attractive is up to you.

What Causes Hip Dips?

Genetics cause your pelvic bone structure to be higher than average, and excess fat on your love handles can cause your hip dips to look deeper.

Having high hips can make it more noticeable because of the crease formed in the hip area.

However, it is easier to improve the appearance of your hip dips if fats around your love handle cause it.

Nevertheless, it is not a sign of being unhealthy because your body’s hip dips are a natural feature. Hip dips occur where the skin is attached to the deeper part of your thigh bone.

The width of your hips, your pelvis’s shape, body fat distribution, and muscle structure affect how apparent your hip dips look.

They are simply a reflection of the characteristics of the human anatomy.

Can I Get Rid of Hip Dips?

If you are trying to reach a particular body goal, it is possible to reduce the appearance of hip dips. They can be unnoticeable in some people, but you cant remove hip dips completely.

The difference in a person’s body structure with prominent hips dips is a permanent feature.

The Gluteus Medius is the muscle found on your pelvis and spans the area of the hip dip zone.

Excess fat on your hips can be reduced with the proper exercise that targets your Gluteus Medius. It comes to knowing which exercises are beneficial for your hip dips.

However, the Gluteus Medius is hard to target.

No matter how much muscle you build up, you cant fill them out fully nor change your hip bone and body structure.

Working out and eating healthy will help you reach an hourglass shape. You can also do strength training and isolation exercises at home.

However, even trainers and athletes can have them. Hip dips can appear in all women’s sizes, either big or small. The hip dips normal feature is often labeled as an undesirable trait.

Despite this, more noticeable hip dips can interfere with how clothes look on you.

Understandably, women want to get rid of hip dips. It can help you achieve the best version of yourself. Women can do whatever they want with their own bodies.

However, you do not need to pressure yourself or lose self-esteem from having hip dips. Body positivity and self-love should be your priority.

You can enhance the shape and curves of your body naturally by building muscle, eating a healthy diet, and losing fat.

Effective Exercises That Get Rid of Hip Dips

These exercises are effective ways on how to get rid of hip dips that you can do at home. They work on multiple lower muscle groups.

Resistance bands, dumbbells, or ankle weights can assist in adding pressure to your glute muscles and thighs.

Start with 1-2 sets per day and gradually increase your workout routine. Commitment and patience are needed to achieve results in these hip dip exercises.

Consistently complete your workout at least 20 minutes a day and 4 to 6 times a week.

These exercises work to tone and strengthen your muscles, including your:

  • Gluteus Maximus
  • Gluteus medius
  • Gluteus minimus
  • Outer thighs
  • Inner thighs

1) Squats

banded squats

Squats are a great compound exercise for targeting inner thighs and hip muscles or gluteus medius.

  • As you stand with your feet slightly wider than shoulder-width apart, point your toes forward at 15-30 degrees.
  • Brace your core and squeeze your glutes.
  • Bend at the hips and the knees at the same time to come into a squat position.
  • Position your butt as if you’re sitting on a chair.
  • Keep your back flat and your heels flat on the floor when you descend.
  • Don’t let your knees collapse inward.

2) Clamshells 


Clamshells can strengthen your hips, inner thighs, and outer thighs. It also helps stabilize the pelvis.

Steps for clamshells:

  • Lie on your side while supporting your head.
  • With bent knees, stack your feet on top of each other.
  • Make sure that your hips are not rocking outwards.
  • Raise the top knee up towards the sky while keeping your heels together and without moving your hips.
  • Lower the knee back to its starting position.

3) Hip thrusts

Side curtsy lunges

Hip thrusts are popular among lifters for targeting your quads, core, and hip abductors.

Steps for hip thrusts:

  • Set up your back against an elevated area such as a bench.
  • Bend your knees and place your feet flat on the ground
  • Keep your feet shoulder-width apart and rest your elbows on the bench.
  • Push through your heels until your thighs reach parallel to the floor
  • Your legs should be at a 90-degree angle.
  • Squeeze your glutes at the top position.

4) Side curtsy lunges

Side lying hip abduction

A curtsy lunge works on the quads and glutes, but it also focuses on the inner and outer thigh. Curtsy lunges are perfect for building stability on your lower body.

Steps for curtsy lunges:

  • Stand with your feet hip-width apart and hands by your waist or top of your chest.
  • Step back with your left leg, crossing it behind your right leg.
  • Keep your toes pointing forwards and your weight in your right leg.
  • When you plant your foot, bend your knees until your left knee is a few inches from the floor.
  • Hold the position for a second and reverse the movement back to the starting position.

5) Curty step downs

It is similar to curtsy lunges but with an increase in the range of motion.

Steps for curtsy step downs:

  • Stand on top of an elevated platform.
  • Step down your left leg off the platform while crossing it behind your right leg.
  • Do this in a controlled manner as you bend your front knee slowly on the platform.
  • Repeat a set for each side.

6) Side-lying hip abduction

Hip abductor exercises are good for the glute muscles. The gluteus medius around the hip and gluteus minimus are known as your hip abductors.

  • Lie on your side with your legs straight away from your body.
  • Hold your feet together, and your lower arm bent and supporting your head.
  • Let your upper arm rest on your upper hip. Your hips and shoulder should be aligned vertically to the floor.
  • Raise the upper leg off the lower leg. Keep your knees extended as you do so.
  • Slowly return your raised leg to your first position.
  • After completing 2-5 sets, roll over and repeat with the opposite leg.

7) Standing side-to-side squats

Standing side-to-side squats

Lateral squat walks target the glutes and quadriceps.

Steps for side-to-side squats:

  • Start with your feet apart and your knees bent.
  • With your hands clasped in front of you, begin stepping out laterally and bend the knees.
  • Sink back into a squat position by stepping your other leg to the center.

8) Standing kickback lunges

Standing kickback lunges

Kickback lunges are great for improving balance and stability. It works on your upper thighs and glutes.

Steps for kickback lunges:

  • In a standing position, put your hands in front of your chest in a prayer position.
  • Lift your right knee up to your chest.
  • Lift your arms up alongside your ears while stepping back your right leg back.
  • Sink your right knee down and keep your toes facing forward.
  • Lift your right knee back up to your chest and return your hands to prayer position.

9) Standing side leg raises

Standing side leg raises

Standing leg raises can build up the muscle along the hips, butt, and inner thigh.

Steps for standing leg raises:

  • Stand facing forward with your left side near a wall.
  • Using your left hand to balance yourself, root into your left foot and lift your right foot.
  • Lift your right leg to the side
  • Slowly lower and cross the opposite leg.
  • Repeat on the opposite side.

10) Side-lying leg lifts

Side-lying leg lifts

Side leg lifts target the hip abductors and outer thighs.

Steps for lying leg lifts:

  • Start by lying on your side
  • Keep your legs extended out straight and your feet stacked over each other.
  • Rest your head on your arm straight on the floor for support.
  • Lift your top leg straight up towards the ceiling.
  • Keep your feet pointing straight while doing the exercise
  • Hold your leg up for a second and lower back slowly.
  • Repeat the same thing for the other leg.

11) Side hip openers (fire hydrants)

Side hip openers

Fire hydrants are considered glute killers. They target the glutes and core. It involves three movements that improve posture and reduce back pain. Make sure to keep your weight distributed evenly between your hands and knees.

Steps for side hip openers:

  • Get on all fours with your back flat.
  • Keep your legs at a 90-degree angle and lift one leg off the ground until it is in line with your hip.
  • Rotate the hip out directly to your side while keeping your knee bent.
  • Draw a big circle with your knee and then again going backward while keeping glute muscles engaged.
  • Ensure the hips stay square and centered.
  • Repeat on both sides.

12) Side lunges

Side lunges

Side lunges target the lateral stabilizers in the body. You develop balance, stability, and strength. The inner and outer thighs are also targeted, reducing the cellulite around them.

Steps for side lunges:

  • Stand with your feet hip-width apart.
  • Make sure to keep your toes facing forward and engage your core
  • Root into your right foot as you step out your left foot to the left
  • Bend your knee and sink your hips back and down.
  • Your left leg will be bent and your right leg straight.
  • Stand up and get back to your starting position.
  • Repeat 12 lunges on both sides

13) Glute bridges

Glute bridges

Glute bridges can tone and sculpt your glutes, thighs, and hamstrings. It is a great all-around strengthening exercise. Additionally, glute bridges can help with lower back and knee pain.

Steps for glute bridges:

  • Lie on your back and bring your heels up, with your knees pointing up.
  • Put your feet flat on the floor, shoulder-width apart, and your toes pointing outward.
  • Bend your knees so that you squeeze your buttocks.
  • Push your pelvis up as you keep your upper back on the floor.
  • Don’t let your lower back arch and hold the top position for 3-5 seconds, then slowly release.

14) Leg kickbacks

Leg kickbacks

Leg kickbacks can improve range of motion, strengthen your core and lower back, and tone your glutes. Make sure to keep your core, front leg, and front foot engaged during the exercise.

Steps for leg kickbacks:

  • Get down on all fours and keep your hands underneath your shoulders
  • With your knees underneath your hips, extend your right leg out straight.
  • Slowly lift your leg up as high as possible and then lower your leg back down to the floor.
  • Don’t allow your foot to touch the floor.
  • Repeat a set on both sides.

Benefits of Hip Dip Exercises

These isolation exercises can sculpt and tone your body, but those are not their only benefits. Strengthening your hips can reduce pain in your back and knees.

Targeting your glute muscles can improve stability and mobility. Hence, they are often used by athletes.

Hip strengthening is also used for rehabilitation in patients at hospitals.

Physical function is significantly improved, especially with people with conditions such as knee valgus and patellofemoral pain syndrome.

Workout Routine

You can create a workout plan to help you commit to the exercises. A resistance band and dumbbells can add more intensity to your routine as you get used to it.

Formulating a different workout plan for every week or day can keep the activity fun. While repeating the same exercise over and over again can be a chore.

Choose three exercises and repeat for 2-6 sets with 10-15 reps each. The workout should last at least 20 minutes a day and 2 – 6 times a week. Gradually build up the length of time and number of sets as you strengthen your hips and glutes.

Do not overexert your hips, and make sure to warm up and do stretches.

Other Ways to Get Rid of Hip Dips

Hip dip exercises alone cannot grant you results instantly. Healthy lifestyle changes are also significant.

You can reduce the appearance of violin hips by balancing out your fitness regimen.

Working out other parts of your body to tone and sculpt the shape of your hip area can make your hip dips look more attractive.

Moreover, eating the right foods with sufficient nutrients can accelerate your progress.

A protein-rich diet can help build muscle mass around your hip dip area. Add healthy fats, vitamins, and fiber-rich food to your diet as well.

Avoid greasy, processed, and junk food to decrease excess body fat.

You can also wear looser clothing to hide your hip dips while working on your progress.

Plastic surgery and hip augmentation or fat transfer are also options for getting rid of hip dips. Grafting is popular for people who want to achieve an hourglass figure instantly.

It may be tempting to undergo surgeries, but the results are unpredictable.

Side effects and recovery time can affect your life and daily activities.

The cost of different surgeries is expensive and can still be risky. You can consult a doctor, nutritionist, and personal trainer for more guidance.

Ultimately, a workout plan and a healthy lifestyle is the safest and affordable method to enhance your body shape.

Bottom Line

Hip dips are viewed negatively, like stretch marks and cellulite.

However, hip dips are not that simple. Fat loss or losing weight isn’t the only solution to it. Your body structure can affect the depth of your hip dips.

It can be barely noticeable to some, but it exists in every person.

You can reduce their appearance, but they are not entirely removed.

Hip dip exercises are only one of the things that can help you achieve your desired body image.

Making lifestyle changes can dictate how all your hard work comes out. Eating the right foods, better quality sleep, and staying hydrated are equally important.

Stick to a routine and take care of your health. Violin hips are not a health concern; you can tackle this issue gradually.

Nevertheless, these exercises can result in strong glute muscles.

They can enhance your hip dips and protect you from chronic back pain. Moreover, hip dip exercises can build strength, stability, and mobility in your lower body.