Reviewed by the HyaluFlow Health Editorial Team | Published: September 13, 2026 | Last Updated: September 13, 2026
Quick Answer
Hip dips are inward curves between the hip and upper thigh that are part of normal human anatomy. Their appearance is influenced mainly by the shape and position of the pelvis and femur, along with individual fat and muscle distribution. They are not a sign that someone is overweight, unfit or unhealthy.
Exercise cannot completely eliminate hip dips because workouts cannot change the underlying shape of your bones. However, strengthening the glutes and surrounding hip muscles can improve lower-body strength and may slightly change how the area looks. Cleveland Clinic explains why hip dips are primarily determined by anatomy.
Key Takeaways
- Hip dips are normal indentations between the hip and thigh.
- Bone structure is a major factor in how visible hip dips appear.
- Hip dips are not a measure of fitness or body fat.
- Exercise cannot permanently remove hip dips.
- Glute and hip exercises can strengthen the muscles around the area.
- Building muscle may slightly change the appearance of hip dips for some people.
- There is no need to "fix" hip dips for health reasons.
What Are Hip Dips?
Hip dips, sometimes called violin hips, are visible indentations along the outside of the body between the hip and upper thigh. They are not a medical condition and do not usually affect how the hip joint functions.
The appearance of hip dips varies considerably from person to person. Some people have a pronounced indentation, while others have a smoother transition between the waist, hip and thigh.
Social media can make hip dips seem like a flaw that needs correcting, but normal anatomical differences can create many different body shapes. Cleveland Clinic notes that hip dips are normal and largely related to individual anatomy.
What Causes Hip Dips?
The main reason people have visible hip dips is their underlying skeletal structure. The shape of the pelvis, the angle and length of the femur, and the position of the greater trochanter all influence the contour between the hip and thigh.
Fat distribution and muscle mass can also affect how noticeable hip dips look. However, these factors do not mean that hip dips are caused by having too much or too little body fat.
This is why two people with similar body weights can have completely different hip shapes. Genetics and individual anatomy play an important role in determining where curves and indentations appear.
Can Exercise Get Rid of Hip Dips?
Exercise cannot completely get rid of hip dips because training cannot reshape the bones responsible for the indentation.
That does not make lower-body exercise pointless. Strength training can build the gluteal and surrounding muscles, improve hip strength and contribute to a stronger, more capable lower body. In some people, increased muscle development may also change the visual appearance of the hip area.
The goal should therefore be stronger hips and glutes, rather than promising that a particular exercise will erase a natural anatomical feature.
Best Exercises for Hip Dips
If you want to strengthen the muscles around hip dips, prioritize exercises that train the glutes and hips through different movement patterns.
- Glute bridges: A beginner-friendly exercise that targets the glutes.
- Hip thrusts: A progressive glute-strengthening movement that can be loaded with resistance.
- Clamshells: A simple exercise that challenges muscles involved in hip movement.
- Reverse lunges: A unilateral lower-body exercise that trains the glutes and legs.
- Squats: A compound movement that strengthens multiple lower-body muscles.
- Side lunges: A lateral movement that challenges the hips and legs.
- Deadlifts: A compound exercise that trains the posterior chain, including the glutes.
Can Losing Weight Remove Hip Dips?
Losing weight does not guarantee that hip dips will disappear. Because their appearance is strongly influenced by bone structure, reducing body fat cannot change the shape of the pelvis or femur.
Weight loss can change the amount and distribution of body fat, which may alter how prominent hip dips look. The result is different for every person, and deliberately losing weight simply to remove hip dips is not necessary for health.
Can Building Glutes Change Hip Dips?
Building the glutes can change the overall shape and strength of the lower body, and this may make hip dips appear less pronounced in some people.
However, muscle growth does not guarantee a completely smooth outer hip contour. Genetics, bone structure and individual muscle development all influence the final appearance.
A better fitness goal is progressive strength development. Increase resistance gradually, use controlled technique and give muscles enough recovery time rather than performing excessive hip exercises every day.
Are Hip Dips Normal?
Yes. Hip dips are a normal variation in body shape and are not an indicator of poor fitness or poor health.
There is also no medical requirement to remove them. If your hips are pain-free and functioning normally, the indentation itself is generally a cosmetic characteristic rather than a health problem.
For overall health, focus on regular physical activity and strength training rather than trying to achieve a specific body shape. The CDC recommends at least 150 minutes of moderate-intensity physical activity each week plus muscle-strengthening activity on at least two days.
The Bottom Line
Hip dips are natural anatomical indentations caused primarily by differences in skeletal structure and body composition. They cannot be completely removed through exercise, and there is no health reason that they need to be.
Strength training can still improve glute and hip strength and may change the appearance of the area over time. Exercises such as hip thrusts, bridges, squats, lunges and deadlifts are useful choices for developing a stronger lower body.
The most realistic approach is to train for strength, mobility and overall fitness rather than trying to force your body into a particular shape.
