Hip dips are normal and nothing to worry about. Some people even love them. They are those inward curves on the sides of your body below your hip bones, also known as hip divots or violin hips. Some people embrace them, while others want a rounder silhouette. You may not have known about hip dips until recently because beauty standards can be overwhelming. But here is the thing – hip dips are not a problem to fix. They are just part of you, influenced by your genes and body type – things you can’t change. Instead of stressing about eliminating hip dips, focus on keeping your hips healthy.

For those not thrilled and wanting a change, there is also hip dip surgery. In this procedure, they add fat to the hip area for a smoother, more contoured look. Hip dips, or violin hips, result from bone structure, muscle mass, and fat distribution in your pelvic area. Curious about hip dip surgery and how it alters your body? Keep reading for more info, including what causes hip dips and exercises to keep your hips strong and healthy.

What are hip dips?

Hip dips are little dents or hollows on the sides of your hips, just below your waistline. They are completely normal and happen because of how your skin is connected to the bones in your upper legs. Some people have more noticeable hip dips, while others might not see them as much. It is just a natural part of how your body is built, and it can vary from person to person. If you ever feel bothered by them, there is a choice called hip dip surgery, but remember, hip dips are okay just the way they are!


What causes hip dips?

Hip dips happen mainly because of how your bones are shaped, and that is mostly determined by your genes. Things like:

  1. Hip Width: How wide your hips are.
  2. Greater Trochanter Size: The top part of your thigh bone.
  3. Distances Between Bones: The spaces between your pelvic bone, hip socket, and thigh bone top.
  4. Femoral Neck Length: The length of the part connecting your thigh bone to your hip.
  5. Fat Distribution: Where your body stores fat.
  6. Muscle Mass: How much muscle you have.

These factors decide the shape of your hips and buttocks, affecting how noticeable hip dips are. If your hip bones are wider and there is more space between your pelvic bone and hip socket, hip dips might be more noticeable. The size, position, and angle of your thigh bone top also play a role. Contrary to what some think, having lower body fat in these areas can make hip dip more noticeable because there is less fat to fill in the gap. Where your body stores fat is mainly based on genetics and hormones, so you can’t control it much. While building up muscles in your buttocks and gaining some body fat might help a bit, it is unlikely to completely get rid of hip dips.

Some Hip Dips Before And After Results

Following are some pictures that show body results before and after having hip dip exercises and surgeries. The before pictures indicate that how your body shape looks when you have a hip dip and the after picture is the final result hip that some people want to have. To achieve such kind of hip shapes there are both surgical and non-surgical ways that people adopts (Surgery and Workouts). Let’s have a look at the hip dip before and after pictures.

About Your Hip Functionality

Instead of worrying about how your hips look, focus on what really matters—building strength and stability in your hips. Your hips include the bones of the pelvis (ilium, ischium, and pubis) and the muscles around them. They play a crucial role in stabilizing your body and are among the largest weight-bearing structures. Having strong and stable hips makes daily activities easier and lowers your risk of injury. Weak hips are linked to more knee pain, while doing exercises to strengthen your hips can reduce pain and the risk of injury.

Even though you can’t change the structure of your hips, you can strengthen the muscles around them for better hip movement. The main muscles include:

  1. Hip Extensors: Gluteus maximus, hamstrings, and adductor magnus.
  2. Hip Flexors: Iliacus, psoas major, and rectus femoris.
  3. Hip Adductors: Adductor brevis, adductor longus, adductor magnus, gracilis, and pectineus.
  4. Hip Abductors: Gluteus medius, gluteus minimus, and tensor fasciae latae.
  5. Lateral Rotators: Quadratus femoris, piriformis, obturator internus and externus, superior and inferior gemellus.

Including exercises that target these muscles can improve the stability and mobility of your hips. Additionally, building muscle in the gluteus medius and surrounding areas may help reduce the overall appearance of hip dips.

Want to Get Rid of Hip Dips?

As we have already told you these are quite normal. But, many people really hate them because they think that they are a factor that degrades their beauty. For such kind of people, who want to get rid of them, there are two way.

  1. Surgery – In this procedure, fat is transferred to the desire area of your hip to make it look smoother and more contoured.
  2. Workout – If you do specific exercises, they might make hip dips less noticeable, but they won’t make them disappear entirely.

let’s have a look at them one by one.

1. Surgical Expectations

Hip dips surgery is a way to make your hips look smoother. In this surgery, doctors move fat from one part of your body, like your thighs or tummy, and put it into the hip dips to even them out. This process is also called liposculpting. Another option is to take away fat from the bigger parts of your hips to make the dips smaller and the hips smoother. If the dips are small, doctors might use filler instead of fat. Some people choose to get silicone implants, but this is a bigger surgery that takes more time to recover.

When you have hip dip surgery, you usually go home the same day. But you will get medicine to make you sleep during the surgery, and you might feel tired for a few hours afterward.

Here is what happens during the surgery:

  1. Sedation: You get medicine through a needle to help you relax.
  2. General anesthetic: Drugs make you sleep deeply so you don’t feel pain during the surgery.
  3. Harvesting fat: Doctors use a tube to suck fat from your buttocks, belly, or thighs.
  4. Fat preparation: The surgical team cleans the fat to remove impurities.
  5. Injecting fat: The doctor puts the prepared fat into the hip dips to make them look better.

— Aftercare

After the surgery, your body needs time to get better. Your hips might feel sore and swollen for a couple of weeks. Ask your doctor about medicine for pain and how to take care of the area. Follow their instructions carefully! You might be able to go back to your normal activities in a few days, but it could take a few weeks before you can do hard exercises. Ask your doctor when it is safe to start being active again. Hip dip surgery can give you great and lasting results, but it won’t change your body right away. It takes a few months to see the full results of the fat graft.

But here is something important to know: Your body might absorb some of the fat (around 30 to 70 percent) put into your hips during the surgery. So, think about this before deciding to do the surgery. There is no guarantee you will get the exact results you want.

2. Workouts To Reduce Hip Dips

Building strength in your hips can improve your ability to handle daily tasks, alleviate knee and hip pain, and sometimes, minimize the visibility of hip dips. Before beginning any new exercise routine, it is important to consult with your healthcare professional.

2.1. Side hip openers (fire hydrants)

Side hip openers, also known as “fire hydrants,” are exercises that help stretch and strengthen the muscles on the side of your hips. Imagine a dog lifting its leg to a fire hydrant – that is where the exercise gets its name.


To do this exercise:

  1. Start on your hands and knees, like you’re a table.
  2. Lift one knee out to the side, like a dog lifting its leg.
  3. Keep your back straight and lift your knee as high as comfortable.
  4. Lower the knee back down.
  5. Repeat on the other side.

This movement helps improve flexibility in your hips and works the muscles on the sides of your buttocks. It’s a simple and effective way to keep your hips healthy and mobile.

2.2. Standing kickback lunges

Standing kickback lunges are a type of exercise that combines lunges with a kicking motion. It is a great way to work on your balance, strengthen your leg muscles, and engage your glutes. Here’s a simple explanation:

Standing kickback lunges
  • Start in a standing position with your feet hip-width apart.
  • Take a step forward with one foot into a lunge position.
  • As you lunge down, simultaneously kick your back leg straight back behind you.
  • Return your back leg to the starting position and stand up straight.
  • Repeat the movement on the other leg.

This exercise targets your quadriceps, hamstrings, and glutes, and it also helps improve your balance and stability. Just be sure to keep your core engaged and maintain good posture throughout the movement. It is a dynamic exercise that adds a kicking element to the traditional lunge, making it more challenging and engaging for your lower body muscles.

2.3. Standing side leg lifts

Standing side leg lifts are a simple yet effective exercise to strengthen the muscles on the sides of your hips and thighs. Here’s a straightforward explanation:

Standing side leg lifts
  1. Stand up straight with your feet together.
  2. Hold onto a stable surface like a chair or a countertop for balance if needed.
  3. Lift one leg out to the side as far as you comfortably can.
  4. Keep your leg straight, but not locked, and maintain a slight bend in your supporting leg.
  5. Lower your leg back down to the starting position.
  6. Repeat the movement on the other leg.

This exercise primarily targets the muscles on the sides of your hips (abductors) and helps improve hip strength and stability. It is a great choice for working on your leg muscles and enhancing overall lower body strength.

2.4. Squats

Squats are a fundamental and effective lower body exercise. Here is a simple explanation:

  1. Stand with your feet shoulder-width apart.
  2. Keep your back straight, chest up, and look forward.
  3. Bend your knees and lower your hips back and down as if you’re sitting into an imaginary chair.
  4. Lower your body until your thighs are parallel to the ground or as far as your flexibility allows.
  5. Make sure your knees are in line with your feet, not extending past your toes.
  6. Press through your heels to return to the starting position.

Squats work multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back. They are great for building strength, toning your legs and buttocks, and improving overall lower body function. As with any exercise, it is important to use proper form to prevent injury, and you can gradually increase the difficulty by adding weights as you become more comfortable with the movement.

2.5. Standing side-to-side squats

Standing side-to-side squats are a variation of traditional squats that adds a lateral (side-to-side) movement. This exercise engages your inner and outer thigh muscles along with the muscles used in regular squats. Here’s how you can do it:

Standing side-to-side squats
  1. Start by standing with your feet shoulder-width apart.
  2. Perform a regular squat by bending your knees and lowering your hips back as if sitting into an imaginary chair.
  3. As you come back up from the squat, take a step to the side with one foot.
  4. Lower your body into another squat.
  5. Return to the center and stand up straight.
  6. Repeat the movement to the opposite side.

This exercise not only targets your quadriceps, hamstrings, and glutes like regular squats but also adds a lateral component to engage the muscles on the sides of your thighs. It’s a great way to work on different parts of your leg muscles and improve overall lower body strength and stability. As with any exercise, pay attention to your form to ensure you’re performing the movements correctly and safely.

2.6. Side curtsy lunges

Side curtsy lunges are a variation of the traditional lunge that adds a cross-behind movement, resembling the curtsy gesture. This exercise targets the muscles in your thighs, hips, and buttocks. Here’s a simple explanation:

Side curtsy lunges
  1. Start by standing with your feet hip-width apart.
  2. Take a step diagonally behind and across your body with one leg, as if you’re curtsying.
  3. Bend both knees, lowering your body down toward the ground.
  4. Ensure your front knee is directly above your ankle, and your back knee is hovering just above the floor.
  5. Push through the heel of your front foot to return to the starting position.
  6. Repeat the movement on the other side by stepping diagonally behind and across with the opposite leg.

This exercise engages your quads, hamstrings, inner and outer thighs, and glutes. It’s a great way to work on lower body strength, improve balance, and target different muscle groups than a regular lunge. As always, maintain proper form and perform the exercise in a controlled manner to maximize its effectiveness and reduce the risk of injury.

2.7. Glute bridges

Glute bridges are a fantastic exercise for targeting and strengthening your gluteal muscles (the muscles of your buttocks) and also engaging your core. Here’s a step-by-step explanation:

Glute bridges
  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your arms at your sides, with your palms facing down.
  3. Press through your heels and squeeze your glutes to lift your hips towards the ceiling.
  4. Keep your upper back on the floor and create a straight line from your shoulders to your knees when at the top.
  5. Pause at the top and squeeze your glutes even more.
  6. Lower your hips back down to the starting position.

Key points to remember:

  • Keep your core engaged throughout the movement.
  • Avoid arching your lower back excessively.
  • Focus on using your glutes to lift your hips.

Glute bridges are effective for strengthening the posterior chain, improving hip mobility, and enhancing overall stability. They are also a great exercise for individuals looking to activate and tone their glute muscles.

2.8. Leg kickbacks

Leg kickbacks are exercises that primarily target the muscles in your buttocks, particularly the glutes, and also engage your hamstrings. Here’s a simple explanation:

Leg kickbacks
  1. Start on your hands and knees, like you’re in a tabletop position.
  2. Ensure your wrists are directly under your shoulders and your knees are directly under your hips.
  3. Keeping your knee bent at a 90-degree angle, lift one leg straight back and up towards the ceiling.
  4. Squeeze your glutes at the top of the movement.
  5. Lower your leg back down to the starting position.
  6. Repeat the movement on the other leg.

Key points to remember:

  • Keep your back straight and your core engaged.
  • Lift your leg using the muscles in your buttocks, rather than arching your lower back.
  • Perform the movement in a controlled manner.

Leg kickbacks are excellent for targeting the muscles in your posterior chain, promoting glute activation, and enhancing overall lower body strength. Incorporating them into your routine can help tone and strengthen your legs and buttocks.

Read Also: Enhance Your Breast Naturally By 10 Boob Workouts


Hip dips are quite normal but many people don’t like them. These are the dents in the lower area of your hip. Many people want to get rid of them. For such kinds of people, we have explained two ways. Surgical and non-surgical. In the surgical process, doctors extract fats from different parts of the body and put them in the desired area to make the skin according to the desire. On the other hand, the alternative non-surgical way is a hip dip removal workout. Although this practice does not fully remove them but makes them lighter. Whatever you choose is your personal decision but remember to keep in mind the pros and cons attached to each.

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