Hip dips: What they are, what causes them, and how to embrace or reduce their appearance

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What are hip dips?

If you've ever looked in the mirror and noticed inward curves just below your hips, you're seeing what many refer to as "hip dips." Also known as violin hips, hip dips are the inward depressions that appear on the side of your body just below the hip bone. They’re a completely natural part of human anatomy and have nothing to do with your health or fitness level. 

So, what are hip dips? Simply put, they’re a normal structural feature where the skin attaches to the deeper part of the thigh bone.

What causes hip dips?

Hip dips are primarily caused by your bone structure. The distance between your iliac crest (top of the pelvis) and the greater trochanter (top of the femur) creates the indent. Fat distribution and muscle mass also affect their visibility. Some people have more pronounced dips due to genetics, while others have barely noticeable ones. It's not something you can fully control or change — but you can work with it.

Are hip dips normal?

Absolutely. They are entirely natural and occur in people of all shapes and sizes. They’re not a flaw or something that needs to be fixed. In fact, many people — including athletes and fitness professionals — have hip dips.

Can you get rid of hip dips?

This is a common question. The truth is, you can’t eliminate them completely because they’re tied to your bone structure. However, you can reduce their appearance by building muscle and reducing overall body fat if that aligns with your health goals.

Exercises to reduce the appearance of hip dips

If you're looking for exercises for hip dips or a targeted hip dips workout, here are some of the most effective movements:

• Side leg lifts

• Fire hydrants

• Curtsy lunges

• Glute bridges

• Side lunges

These exercises help build the gluteus medius and minimus — muscles around your hip area that can fill out the indent slightly.

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Cosmetic treatments for hip dips

Some people explore aesthetic options like Sculptra hip dips — a dermal filler that stimulates collagen production and adds volume to smooth out the dip. Other cosmetic treatments include fat grafting or implants, though these are more invasive and come with greater risks.

Hip dips in men vs. women

Do men have hip dips? Yes, but they’re generally less noticeable due to differences in pelvis shape and fat distribution. 

Women tend to store more fat around the hips and thighs, making hip dips more visible. That said, both men and women can have them, and they’re equally normal.

Celebrities with hip dips

Yes, celebrities with hip dips exist — and many embrace them. Public figures like Jennifer Lopez, Bella Hadid, Ashley Graham, and Kourtney Kardashian have all been seen with visible hip dips, showing that even in the spotlight, body diversity is real. Fitness influencers such as Chloe Ting and professional athletes like Serena Williams also display hip dips proudly. Their presence in media and fashion is helping normalize these natural body contours and promote self-acceptance.

Final thoughts on body acceptance and hip dips

The rise in interest around topics like hip dips before and after and hip dips vs love handles shows how much attention this body feature has received. 

But here’s the truth: hip dips are not a flaw. They’re a part of your unique build. Whether you choose to embrace them or minimize their appearance, your body deserves respect.

✅ Eat well. Train regularly. Stay consistent. You’ve got this.

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