How to get rid of hip dips

How to get rid of hip dips

With everything going on in the world, you’d think all those “what are hip dips” concerns would stop and that the pressure would be off when it comes to how we look. After all, who needs to worry about lipstick, jeans, and shampoo when we’ve got face masks, comfy loungewear and the millionth COVID variant, right?

But how we feel about our appearance has taken a dive in the past year. In fact, a study commissioned by the House of Commons Committee found that more than half of U.K. adults actually felt “worse” about their body image.

So it’s unsurprising that, following in the footsteps of the “thigh gap” and “thighbrow” body phenomena, the world of social media has come up with a new fitness thing to fret about: hip dips. The “hip dip” trend has been gathering steam in the few years but has become even more of a physical fixation during the lockdown, with the hashtag #hipdips used more than 25k times on Instagram alone.

We’re all for fixating on our lower halves in a good way, including building up that booty with glute exercises (our guide to the best resistance bands for women will help with that, BTW). But with the internet trying to make hip dips happen, all we really want to do is wiggle around to Shakira’s “Hips Don’t Lie.” That aside, read on for all of the hippy, dippy truth.

  • Thisresistance band butt workoutis the perfect at-home exercise class
  • TheseTikTok yoga pantshave gone viral for their booty-lifting effect: the best floor mats for your home workouts

What are hip dips?

Hip dips are the “colloquial term that is given to the inward depression—or curve—along the side of your body, just below the hip bone,” explains Dr. Rekha Tailor, medical director and founder of Health and Aesthetics. These indentations are also known as “violin hips” or, in scientific speak, “trochanteric depressions.”

Many are calling them the new “thigh gap,” a circa-2011 obsession that has persisted for the past decade. “Interest in [hip dips] has increased significantly in the last few months,” adds Dr. Tailor, noting that Google searches doubled in lockdown. And that leads us to.

What causes hip dips?

In short, hip dips are caused by your genetics. Dr. Ross Perry, medical director of CosmedicsUK, comfortingly describes them as a “completely normal anatomical phenomenon.” He says: “They are caused when one’s hip bone is located higher than his or her femur, causing fat and muscle to cave inward.”

Similarly, Dee Hammond-Blackburn, a personal trainer at OriGym, insists that they are totally natural—and completely down to how your bones were built: “The skeletal structure of an individual’s pelvis, the width of their hips, and their overall body fat and muscle distribution will all have an impact on how visible their hip dips are when viewed externally.” That’s pretty much the same for every single body part.

The main thing to know is that they are not a sign of being overweight or unfit.

“Recently, more and more people are thinking that hip dips—or lack of—are a sign of how healthy you are,” says Mark Fox, health and fitness expert from The Training Room. “Although the amount of body fat stored in that area can make them more noticeable, and extra muscle mass can also give you a more prominent look, losing body fat around that area won’t make them go away, as they’re mainly due to bone structure, which you can’t change.”

How common are hip dips?

Hip dips are more frequent than you’d think. “Almost everyone has a degree of ‘hip dip’,” points out Dr. Perry. “It is just more pronounced in some individuals.” However, they are more common in women, due to the position of the hip bones and women’s genetic fat distribution.

That said, while on some people they are barely noticeable and others they can be very apparent, it may simply depend on your perspective. “Typically, hip dips are most visible when you look straight at your front profile in the mirror,” explains Sam Markham, personal trainer and co-founder of Common Purpose Wellbeing.

“However, it’s impossible to calculate how many people have them, and how many don’t—and I think we should therefore accept and celebrate how unique we all are.”

Can you get rid of hip dips?

It’s a misconception that you’ll be able to erase hip dips entirely from your body. “However, exercising to reduce fat and build muscle can help to reduce the appearance of hip dips,” says Dr. Tailor.

Rhea Sheedy, a dance teacher and founder of Ballet Fusion, advises: “Focus on moves that target the gluteal muscle groups, such as Bulgarian split squats, glute bridges, and lunges. Walking and running are also great for shaping the legs while core workouts—especially those targeting the abs and obliques—will help to shape the waist.”

However, Sheedy points out: “You’ll sometimes see hip dips in people who train a lot, as more muscle mass—or pronounced strength in certain muscles—can create more noticeable hip dips.”

Hip dips are sometimes known as “dancer’s dents,” due to the serious amount of booty squeezing, hamstring, hip, and leg work dancers get through. We can’t promise a ballerina’s behind, but we have some tips on how to tone your butt to get you started.

Hammond-Blackburn mentions that you also shouldn’t forget how you fuel yourself. “Consuming a nutritious diet will play a huge role in how effective a training program is, too, especially one that contains a good amount of protein. This will help to trigger muscle growth in the area and burn excess body fat”. (If you’re stuck, we have some healthy meal prep ideas for inspiration!)

So rather than obsessively Googling “what are hip dips,” the one single thing that will make you feel better about your hip dips is self-compassion. Fox suggests: “Give yourself a little self-love and embrace those hip dips (or lack of)! The human body is amazing and beautiful.” Words to live by!

How to get rid of hip dips

Hip dips have been getting a lot of attention lately, but not everyone is clear on whether they’re good or bad.

The answer? Neither. They’re simply a part of our human anatomy, dependent on an individual’s muscular and skeletal makeup. Hip dips are an inward curve or dent in the space where your leg meets your hip. Some people have them; others don’t.

If you’re wondering what causes hip dips, “this is where genetics play their part,” Stacey Santos, a personal trainer in Walnut Creek, California, recently explained on Instagram. “There’s nothing you can do to get rid of hip dips. No matter how much muscle you build, your hip dips will always be there.”

That said, there are certainly ways to tone and strengthen that area. If that’s your goal, here are a few exercises Santos shared with TODAY.

Stepping side lunges

Start by standing up straight with your feet parallel and shoulder-width apart. Take a big step to the side and lunge down to a 90-degree angle, keeping your non-working leg straight, then step back into your starting position. Perform the same number of repetitions for each leg.

Santos’ pro tip? “If you want to challenge yourself, you can hold a dumbbell at your chest to add weight.”

Lateral leg lifts

You can do these using a cable machine, resistance bands or just your own body weight.

Stand up straight with your feet together, slightly bend your knees and lift one leg out to the side without moving the rest of your body. Bring it back in, and repeat as many times as you wish. Keep your abs engaged and place your hands on your hips to keep the work out of your arms. Then do the other side!

Seated abductors

Sit on the floor with your legs bent and knees touching and lean back on your hands, keeping your back straight. (No slouching!) Open your knees outward, like a clam shell, but keep your feet together. Then return to your starting position. Repeat as many times as you like.

“This workout is great for targeting the glute muscles around your hips,” Santos said.

For an extra challenge, loop a resistance band around your legs, behind your knees.


master the move Tone the butt and legs with a Romanian deadlift

In recent years, social media has spawned a curious string of seemingly random body “trends” — from thigh gaps to bikini bridges. But the latest one — hip dips — appears to be different from its predecessors, in that it’s actually promoting self-confidence and body positivity, as opposed to making women feel inadequate because of their figures.

“I spent all my teenage years thinking I had awful muffin top/love handles, hating the fact that I didn’t look ‘normal’ in bodycon dresses,” one woman wrote, describing the moment she stumbled across the term hip dip online. “Cue the life-changing moment when I realized that I did not have awful muffin top, that actually I just had high hips. My SKELETON was set this way.”

Many women have taken to social media to share photos of their hip dips, sometimes also known as violin hips, inspiring others to do the same.

One physical trainer who shared a video demonstrating her own hip dip told TODAY she was just trying to encourage women to practice self-love.

“Social media has a habit of creating insecurities that shouldn’t be a thing and my aim was to highlight this and teach people to love themselves,” Olivia Woodhead said in an email.

Many people are talking about hip dips lately, but not everyone is sure whether they are good or bad.

Well, the answer is neither. Hip dips are a part of the human anatomy, and their occurrence depends on your muscular and skeletal structure. They are an inward curve or dent in the space where your legs meet your hips. Some people have hip dips, while others do not. Many fitness experts and instructors have listed down different ways and means to get rid of them. But before you jump on how to get rid of hip dips, it is essential to know what causes them.

How to get rid of hip dips

So, what causes hip dips?

According to a study, hip dips are the result of the shape of your pelvis. Although not everyone’s hip dips are noticeable, if reduced to a skeleton, all of us have them. It is normal to have them because they are a normal part of the structure of your body. But how your hip dips are visible to others depends upon many conditions.

  • The width of your hips determines your hip dips.
  • Hip dips are also characterized by the size of the top of your femur.
  • Hip dips happen to be visible because of the distance between your greater trochanter, ilium, and hip socket.
  • Factors such as the length of your femoral neck, fat distribution of your body, as well as muscle mass are also responsible for making your hip dips visible to others.

How to Get Rid of Hip Dips?

While many individuals do not have an issue living with the hip dips, others become more conscious about how their lower body may appear. If you want to treat your hip dips and bid them goodbye, here are the top exercises to perform.


Squats are the ultimate lower body exercise that helps tone your buttocks to perfection. You can also reduce the visibility of your hip dips with this exercise. How to get rid of hip dips

Stand with your feet hip-width apart and make a squatting position. Ensure that your knees track over your toes and do not extend past them. Using the weight in your heels, push up back to standing such that your glutes are squeezed at the top. You can perform this movement with or without weight in your hands.

Fire Hydrants

As the name suggests, this exercise gives your hip area the much-needed burn, thereby making it toner. Start on all-fours in a tabletop position. Remember to keep your back straight and to engage your core. Raise one leg until it is in line with your buttocks. How to get rid of hip dips

Drive the leg up with your knee and make sure that both your knees and feet are in-line. Engage both the glutes to ensure that your buttocks stay centered. If your upper body feels uncomfortable while performing this movement, bring your hands down slightly to one side.

Glute Bridges

For all the women who want muscular and toned buttocks and reduce hip dips, glute bridges are the best movement to perform. You can start by lying on your back and bringing your heels up to the mat. The arrangement should be such that your heels are a few inches away from your buttocks and your knees are pointing upwards. How to get rid of hip dips

Take your feet a little wider than shoulder-width apart such that your toes point outwards. Ensure that the knees are pushing outwards to engage your side glutes. Thrust your pelvis up with control, let it rest for a second, and then bring it back on the floor.

Hip Abduction

This movement is the easiest of all. Lie down on your side and use your top arm to aid the upper body by keeping it in front of your chest. How to get rid of hip dips

Keep your core and upper body still and engaged and while maintaining this position, raise your top leg upward. Lower back down with control. Repeat.

Seated Abduction

Sit on the floor with your legs bent and your knees touching. Lean back on your hands such that you keep your back straight. Do not slouch while maintaining this position. How to get rid of hip dips

Open your knees outward while keeping your feet together. Return to the position from where you began. Repeat. You can perform this movement with or without a band.


You may begin this movement by lying on the ground on your side and popping your head onto the arm resting on the ground. Move your hips making a 45-degree angle and your knees up to a 90-degree angle. How to get rid of hip dips

Now, push the knee away from your core while keeping your feet pressed together. Pause while getting to the top, clenching your glutes and abs. Return to the ground. Repeat.

Glute Rainbows

Another glute movement that targets your hip dips, and reduces them efficiently is glute rainbows. All you need to do is place all your fours on the mat. Raise your left leg to extend it straight behind. Move in an arc motion while keeping your leg leveled with the rest of the body. How to get rid of hip dips

Sweep the leg back past your starting position to the lateral position while engaging your left hip. Return to the center and repeat the movement with another leg.

Side Lunge

Side lunges are perfect for your quads, glutes, and rest of the lower body muscles. To perform this movement, stand at the top of your mat with your feet together. Now, engage your core muscles and lunge laterally such that you push your bum behind. How to get rid of hip dips

Keep pushing through the heel of your lunging foot. Repeat on either side.

Curtsy Lunge

This movement is similar to the previous one, with slight variations. Begin with standing with your feet hip-width apart and lunging backward. Cross your lunging leg over to the opposite side to create a deep curtsy position. How to get rid of hip dips

Drive through the heel of your front foot to return to the starting position. Repeat the movement with the other leg.

You may pair the above-listed exercise with your other workout routine and a good diet. Performing these movements regularly will help you achieve toned buttocks and reduce your hip dips to a greater extent.

So, what are you waiting for? Take out your yoga mat and start exercising now. For more on fitness, beauty, and lifestyle, stay connected.

How to get rid of hip dips

If you, like us, have ever stared at a traditional body shape chart in confusion (Am I a pear? A banana? Why am I comparing my body shape to fruit again?), you know the frustration and insecurity that can come with trying to define your body type. This is why we’re so on board with the latest body diversity celebrations blowing up on social; they remind us that every body is different, and some (perhaps most) can’t be categorized…and that’s a good thing.

The latest feature people are embracing and showing off? Something, that, unlike the name implies, is not a trendy new tortilla dip: hip dips.

Hip Dips

Also called "violin hips," hip dips refers to the slight indentation some people have at the area where their hips meet their thighs.

A quick scroll through the #hipdip hashtag shows thousands of images of people who are showing off their dips loud and proud. A lot of them talk about how they previously felt insecure about these dips in their hip area—they’re not often talked about in a media landscape that seems to either celebrate only the super-curvy or waif-thin. Thanks to social media, however, we’re finally celebrating the obvious: All bodies in their weird and wonderful glory are worth celebrating, and we’re all in this together. Can we get an amen?!

Many of us at Byrdie HQ feel a personal connection to this latest trend—we were curious about how exactly a "hip dip" occurs, and why some women have it when others don't. So ahead, we've tapped two personal trainers to share exactly what hip dips are and why some people have them.

Why do some people have “hip dips” and some don’t?

Why do some have it and some don’t? “Although many individuals believe that hip dips are a sign of whether you are healthy or not, this is not the case,” says NYC-based trainer and Glute Recruit founder Jessica Mazzucco. “Hip dips are entirely caused by genetics and the shape of your pelvis. When someone has hip dips, this means that their hip bone is located higher than their femur, which causes their muscles and fat to curve inwards. “

Our bodies are what they are. We don't get to choose what template we get, but we can choose how we maximize the template we have through diet, exercise, overall wellness, and more importantly, we can choose how we embrace and love the bodies we have. The fact of the matter is that if you have confidence, most people will never even notice the areas of our bodies we are insecure about. They will only notice the beauty that comes with confidence.

Are “hip dips” normal?

Hip dips are completely normal and common. No matter how small, lean, big, muscular, or fluffy my body gets, I will always have “hip dips” due to the structure of my frame (dominant hip flexors and outer quads). Many women who have these “hip dips” also tend to have “saddlebags,” which are fat pockets just below the “hip dip,” toward the backside of our legs.

Can You Treat Hip Dips?

"Hip dips are caused by genetics, so there is no way to 'spot treat' them when trying to lose weight in that region of your body," says Mazzucco. "Certain exercises, such as glute bridges and lunges, will reduce their appearance, but it is impossible to remove them completely. That being said, there is no point in putting effort into changing a feature of your body that is caused by genetics because genetics are unchangeable."

So sure, we can minimize the appearance of a "hip dip" by avoiding exercises that work our quads and hip flexors, and we can focus solely on exercises that work our backside (which will consequently reduce the appearance of the saddlebag as well, by stretching the skin in that area). But once you realize what a "hip dip" is, you may not actually want to get rid of it. It's a beautiful thing to have that adds extra shape to your muscles. I feel like it shows power and strength. If you are insecure about the layer of fat that is covering the "hip dip," then we can only reduce that layer by consuming fewer calories than we expend each day. In other words, dial in your nutrition if you want to burn fat. We cannot spot reduce. Keep in mind though: No matter how thin that layer gets, the "hips dips" will still be there, because this is just the beautiful structure that our body has.