How To Get Rid Of Hip Dips
8 best exercises to reduce the appearance of hip dips

  1. Squats. Squats help strengthen the muscles of your legs, thighs, hips, and butt.
  2. Lunges. Lunges can help tone the glutes, hammies, quads, and calves.
  3. Step-downs.
  4. Clam lifts.
  5. Side leg lifts.
  6. Side hip openers.
  7. Donkey kicks.
  8. Glute bridges.

Is it possible to get rid of hip dips?

Are hip dips normal? – Yes. They’re not even an indicator of obesity, nor are hip dips a sign of undereating or a person struggling to include exercise in their work-life balance ; athletes and muscular individuals can also have hip dips. Instead, the preoccupation with hip dips and whether they’re “normal” is purely cosmetic.

  1. And while you can have a personal preference for “no dips,” it’s essential to acknowledge the societal roots of the issue and how unhealthy attitudes toward it may warp your perception.
  2. Focusing on a healthy diet, sports drinks, vitamin supplements, and a daily exercise routine will do more for your body shape than following any beauty trend.

Hip dips have taken the place of “love handles” on social media as the thing to avoid. “Love handles” are the excess skin or fat sitting at the waist, at the top of your jeans. While your body’s bone structure influences hip dips, they’re something you can’t change, and love handles result from your weight and fat distribution. Tamara Bellis –

How do you get rid of dip hips fast?

Download Article Download Article Hip dips refer to a harmless, cosmetic gap between the upper and lower hip. If you want to minimize them, do exercises that will tone your core and fill out your hips. Aim to target this body area 4-6 times a week to attain the best results as possible.

  1. 1 Do glute bridges to tone your hips. Lie on your back with your knees bent and feet shoulder-width apart. Lift your hips off the floor while keeping your back straight. Hold your position for 2 counts, then lower your hips back down slowly.
    • Do 2 to 3 sets of 10-15 reps, 2-3 times a week for the best results.
    • Start by doing this exercise with your body weight and work up to holding dumbbells at the front of your hips.
  2. 2 Try lunges to shape your hips, stomach, and behind. Stand with your feet a bit more than hip-distance apart and place your left leg forward. Drop your right knee towards the floor while bending your front knee. Continue until your front knee is directly over your ankle, then return to the starting position.
    • Do 20 reps, then switch sides and repeat the exercise with your right foot forward.
    • Aim to do lunges 2-3 days per week.
    • Stay straight by focusing on dropping your hips towards the floor.


  3. 3 Practice bench step-ups to target your hips and glutes. Stand next to a fitness bench, length-wise. Step up with your right foot and lift your left leg to the side. Hold this position for 3 counts, then step down with the left foot followed by the right foot.
    • Do 15 reps, then repeat with the other leg. Do 2 sets on each side.
  4. 4 Get into the plank position for 30-60 seconds to work your core muscles. Lie face down with your hands under your shoulders and your toes curled to grip the ground. Straighten your arms and lift yourself off of the floor. Hold this position with your abs and buns tightened, then lower yourself back down.
    • Start by holding yourself up for 30 seconds at a time, then work up to a full 60 seconds per plank.
    • Your body should be positioned in a diagonal line while you hold this position.
    • For the best results, do this exercise every 1-2 days.
  5. 5 Do advanced crunches to tone your abs and upper hips. Lie flat on your back with your legs straight up in the air, perpendicular to your torso. Cross your hands over your chest. Flex your stomach to bring your elbows to your knees, then lower yourself back down.
    • Do 2 sets of 25 reps, 3-4 times per week.
  6. 6 Do squats to strengthen your core. Stand with your feet slightly wider than hip-width and your arms extended in front of you, palms down. Bend your knees slowly while sending your hips backward, keeping your back straight. Squat as low as you can while maintaining your balance, then push up on your heels to get back into a standing position.
    • For a full workout, do 2-3 sets of 15-30 squats.
    • Try to do squats at least twice a week to see improvement.
  7. 7 Work on doing donkey kicks. Get on your hands and knees, making sure your arms are fully extended and perpendicular to the ground. Keep your knees at a 90-degree angle and lift one of your legs until your thigh is in line with your torso and parallel to the ground.
    • Do 10 to 15 reps with each leg for 2 to 3 sets.
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  1. 1 Go for clothing that looks tailored, not tight. Tight-fitting clothing will highlight your hip dips by clinging to your body. Opt instead for looser clothing, or clothes that are tailored to fit well without hugging your body. Pair long, loose tops with slim-fitting bottoms to balance out your look.
    • Fit and flare dresses can give you an hourglass shape while covering your hip dips.
    • Tailored blazers and blouses can camouflage your hip dips without looking baggy.
  2. 2 Choose fabrics that won’t cling to your body. Loose, flowing fabrics like cotton are the best choice for disguising your hip dips as they fall around your body without clinging to it. Thick, structured materials like denim may also offer good camouflage by holding their own shape outside of your silhouette. Avoid clingy fabrics like spandex and lycra, which will accentuate your hips dips.
  3. 3 Wear long sweaters and tops that fall below your hips. To cover your hips completely, opt for long cardigans, blazers, shirts, or blouses. Shop for tops that skim past your hips for the best coverage. Choose the right size by making sure that the shoulders are not baggy and that the top does not cling to your body anywhere.
    • A waterfall cardigan, which cascades down in front and has no buttons to close it, can make a good addition to your wardrobe.
  4. 4 Wear peplum style garments to cover the gap between your high and lower hips. Peplum is a style of dress, top, and jacket that flares out in a bell shape just above your hips, creating an hourglass shape. This design also covers hips dips completely, making them unnoticeable. Shop for chic peplum dresses or peplum shirts, blouses, and blazers to pair with slim-fitting pants or skirts.
    • Peplum style clothing also camouflages a thicker waist by creating a curvy shape.
    • Make sure the flared part of the clothing is beyond the widest part and drop below the hip dip.
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What causes hip dips?

Hip Dips: Everything You Should Know Getty Images / Design by Bailey Mariner 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,

  • 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 categorizedand 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.

Also called “violin hips,” hip dip refers to the slight indentation some people have at the area where their hips meet their thighs. A quick scroll through the 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.

  1. 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.
  2. Can we get an amen?! Many of us at Byrdie HQ 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. CrownMedia/MEGA 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,

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 we 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. “Love handles” is the term used to describe the pockets of fat that develop near or around the hips.

Dieting and exercise (like core work and cardio that helps burn fat) can be used in conjunction to change the appearance of love handles, reducing them with time. Hip dips, meanwhile, are genetic—meaning there aren’t any exercises or diets that can be done to reduce their appearance. 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 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.

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.

  • What body type has hip dips? Any body type can have hip dips. Hip dips are dictated primarily by your bone structure, and not how your fat is distributed.
  • Can hip dips be filled? There are fillers, implants, and fat grafting procedures that can “fill in” hip dips, such as Sculptra injections and the Hip Flip procedure. And as stated above, the appearance can be minimized by some workouts. Hip dips are completely normal, however, so while any procedure is totally your call, letting your hip dips be is a totally viable option, too.
  • Can tight clothes cause hip dips? While tight clothes might make hip dips appear more prominent, hip dips are caused by genetics and your bone structure. If you want to make your hip dips less noticeable through clothing, try thicker, stiffer fabrics, like,

Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our to learn more about how we keep our content accurate, reliable and trustworthy.

Yale Scientific. Updated April 3, 2011.

: Hip Dips: Everything You Should Know

Do hip dips go away over time?

Can you get rid of hip dips? – In short, no. Hip dips are normal and naturally occurring for some people. “Because hip dips are due to your anatomical bone structure, modifying the appearance of them is not the same as building a six-pack or creating definition in your arms,” Carron says.

Can you reduce hip dips naturally?

How to do a bridge –

  1. Lie on your back with your arms alongside your body and your bent knees about hip-distance apart.
  2. Lift your hips and butt off the floor by pushing the feet into the ground and engaging your glutes.
  3. Keep the shoulders on the ground and slightly tuck your chin toward your chest.
  4. Lower back down to the floor, one vertebra at a time.
  5. Release the butt-squeeze.
  6. Do 15 reps.

Hip dips are totally natural and are NOT a symptom of an unhealthy body. In most cases, they’re caused by bone structure and genetics. Exercise can help reduce their appearance, but there’s a good chance you won’t be able to get rid of them completely. And that’s OK! Hip dips are nothing to be ashamed of and don’t affect your mobility. Remember, hip health is all about function, not visuals.

Are hip dips permanent?

Can You Get Rid of Them? – Yes, but it’s not easy. Because hip dips are primarily caused by your bone structure rather than excess body fat, it can be challenging to get rid of them through exercise alone. However, there are options available to you if you’re looking to enhance the shape of your hips.

Do hip dips look bad?

Are Hip Dips Normal? – Completely normal. Everyone has this indentation at the top of their thighbone, but it’s not always apparent. The shape and position of muscles and bone structure can make it look more obvious to some. But if we looked at a person’s skeletal structure alone without flesh or muscle, everyone would have hip dips.

  • It’s very important to understand that having hip dips does not mean that you’re overweight or unhealthy.
  • It’s true that if you have more body fat, hip dips will look more obvious.
  • Different body types are more likely to see more prominent hip dips.
  • Pear or A-shaped bodies and hourglass or X-shaped bodies are more likely to have larger hip dips.

However, if you have one of those body types it doesn’t mean you will have hip dips. Current beauty standards seem to think that hip dips aren’t attractive, but that doesn’t mean they’re right, and you shouldn’t feel ashamed if you have them.

Why did my hip dips get bigger?

What are hip dips? Hips dips are the inward depression along the side of your body, just below the hip bone. Some people call may them violin hips. Instead of the outer edges of your hips following curves that look like they were drawn using a protractor, they have indentations.

  • These indentations may be slight and barely noticeable, or they could be rather prominent.
  • They are a normal part of your body structure.
  • Hip dips occur where the skin is tethered, or attached, to the deeper part of your thigh bone, called the trochanter.
  • These indentations are more noticeable in some people.

This is due to the amount and distribution of fat and muscle in your body structure. Hips dips can be more or less prominent depending on the width of your hips and the shape of your pelvis as well as the distribution of your body fat. They can also be more apparent when you’re wearing certain types of clothing.

If you want to minimize the appearance of hips dips, you can do certain exercises. They can help you build muscle and lose fat. Look at yourself in a mirror to ensure you’re doing the poses correctly. For the exercises that do one side at a time, start with your weaker or less flexible leg. That way, you start with the side that’s a bit more difficult and the second side will seem easier.

Start with 1 to 2 sets per day and gradually increase. You may want to do different exercises on different days. Try to spend at least 20 minutes per day doing these exercises, and aim to do them 4 to 6 times per week. These exercises work to tone and strengthen the muscles in your:

  • hips
  • thighs
  • abdominals
  • buttocks

Do hip dips go away when you lose weight?

Is it possible to get rid of hip dips? – Before we go any further, we’d like to repeat ourselves once again: there is absolutely nada wrong with hip dips, and while exercising to build muscle mass and lose body fat can help minimise their appearance, it won’t make them completely go away.

That’s something to make peace with. What you can do is focus on exercises that work multiple lower body muscle groups (like compound exercises including squats and lunges) and sub in isometric exercises (e.g. fire hydrants and clams) where necessary. Top tip: Pilates and reformer Pilates workouts and classes incorporate various isometric exercises, if you need inspiration or could do with some guidance on the best to try.

However, make sure you focus on strengthening your entire lower body and incorporating progressive overload (not necessarily by lifting heavier, but perhaps with different techniques like drop sets ) – not just zeroing in on your glutes. There’s more to life than hip dips and that’s true for your fitness, as well.

What is an 8 shape body?

Body Shapes Explained – Figure 8 Shape What is the difference between an 8 shape and an X shape? Well they both have defined waists, and their hips and shoulders are both fairly proportioned, (though sometimes you can have an 8 shape that has narrower shoulders, more like the A shape, but their hips are a different shape to a traditional A/pear). This is why she looks better in a straight skirt than an A line or flared skirt, which looks better on the X shape body. The figure 8 body needs skirts and dresses to fall smoothly over the hips and go straight down, if they flare, because the high hip is much wider than the waist, they will flare out too quickly and make the wearer look very wide. Pants should also be straight or bootleg, but not wide or flared. Avoid boxy or straight jackets, the 8 shapes must have waist shaping in her tops. She’ll often find a peplum will be most attractive as longer straighter jackets may be too tight around her hips, but too loose at the waist. She’ll find that she always needs to have the waist band taken in on pants and skirts.

At what age do hip dips go away?

Do hip dips go away with age? – After 25-30 years of age hip dips may become less noticeable.

Why can’t you get rid of hip dips?

Can you get rid of hip dips? – Hip dips are mostly caused by genetics so there’s no way to get rid of them completely. However, there are some things that you can do to minimize the appearance of them, depending on what is causing your hip dips.

Do hip dips give you a smaller waist?

2) Plank Hip Dips – Plank hip dips will help you achieve a smaller waist and build strength in your glute muscles, How to do this exercise?

Start the plank hip dip in a standard forearm plank position with your legs extended to the back and both your forearms pressed onto the floor.Twist your torso to one side while lowering the hip of the same side to the ground and keeping your shoulders stable.Reverse the movement and continue on the other side. Your core muscles should remain engaged throughout the movement.

Are hip dips rare?

Hip Dip Correction Surgery – Dr. Tcheupdjian Hip dips are entirely caused by genetics. You inherited the shape of your pelvis. When someone has hip dips, this means that her hip bone is located higher than her femur, which causes her muscles, tendons, fat and skin to retract and curve inwards.

  1. Our bodies are what they are.
  2. Another cause of hip dips is previous hip or thigh bone surgery.
  3. The one we hate to see the most in our office has nothing to do with genetics or previous bone surgery.
  4. Sometimes, liposuction surgeons get aggressive and take away too much fat, thereby leaving a visible hip dip behind.

There’s no natural way to get rid of a hip dip, without medical intervention that is. You can build muscle. You can exercise until you’re weak in the knees. That hip dip isn’t going anywhere, but there are things we can do to help. Keep reading to find out more.

On the contrary, every human body is different, which means every hip dip is different. Some can vary in depth. Some can vary greatly in length. On the whole, no two sets of hip dips will appear the same in two different people, which means medical providers who treat hip dips have to successfully be able to recognize the difference in shape and size and mold their treatments accordingly.

Not really. Most everyone has some degree of hip dip, but not everyone sees their hip dips the same. Some may like the shape of the hips with the dip. Others notice it and simply don’t care. While others notice them and want to treat them and lessen the severity.

The term curvy, and how it is perceived, has changed over the years. In the 90s, curvy was mostly seen as a derogatory term that implied someone was overweight and unsightly. But as we got into the 2010s, and the Kardashians gained worldwide notoriety, the term curvy shifted to a more endearing term. Curvy continues to denote women who boast full, round hips and buttocks.

Hip dips don’t necessarily present themselves in curvy bodies. Even curvy hips can feature severe hip dips. To be clear, before we go any further, it should be absolutely clear that no treatment will be able to totally eliminate hip dips. But there are a few options, either on their own or in combination with one another, that can successfully lessen the appearance of the hip dip.

Fat Transfer

Taking fat from one area of the body and transferring it into the hip dip is the most proven and safe treatment of the hip dip. Proven because it provides immediate results, and safe because we’re using your own, naturally occurring fat. This can often be done with local anesthetic or as part of a larger liposuction/fat transfer procedure. Further treatments may be necessary, but on the whole the results are immediate and last quite a while in comparison to the treatments below. This option can carry with it a few days of downtime, and a week or more of no exercise while your body heals. Fat transfer to the hip dip starts at $3500, but the fee can vary depending on the amount of areas where liposuction is performed.


This is a specialized dermal filler that has gained popularity in Hollywood and show business because of its lasting effectiveness. Like fat injection, Sculptra, popularized by Hollywood celebrities. The Sculptra filler is unique in that it will work over time to expand and fill the treated area. So it does require a certain level of patience, as the patient needs to wait several weeks for the product to take full effect. This is a great option for those who want to eliminate their hip dip without surgery. Sculptra for the hip dip starts at $1700 per session (multiple sessions spaced 4-6 weeks apart may be necessary, depending on severity and patient goals).

Renuva injections

Renuva is an extracellular matrix containing collagens, proteins, and growth factors found in adipose tissue of cadavers. It is an in-office, and off-the-shelf alternative injection material. It is used to restore volume in the face, hands and body. Renuva is an allograft adipose matrix, meaning it’s derived from purified donated fat tissue. It does not contain living cells therefore it is very safe to inject. While effective, Renuva injections can get very pricey, well into the $3000-$5000 range.


Radiesse Is a well established and safe injectable This semi-permanent, volumizing filler is commonly used in aesthetic medicine to volumize faces and rejuvenate hands. It is usually mixed with a mild anesthetic prior to injection It may be used alternatingly with other volumizers such as sculptra PRP or thread lifting. Radiesse injections for hip dips start at $1500


Platelet Rich Plasma (PRP), which is a component of your venous blood extracted from a vein in your arm, is a mixture of 10 effective growth factors. After being drawn from your vein, the blood is spun and separated in a centrifuge, which isolates the white blood cells that are rich in the PRP. This growth-factor-rich serum is then re-injected into the hip dip in an effort to create new, healthy tissue in the area. PRP will often times be added onto one of the other treatments listed here in an effort to increase effectiveness. PRP starts at $1000

Threads (PDO, PLLA)

The hip dip thread lift is a novel approach to the exaggerated hip dip deformity. It is also our first choice of treatment modality, since threads safely and naturally are able to entice collagen and elastin stimulation anywhere in the human body. There’s no downtime with threads. Some mild bruising may be present, but nothing that lasts more than 48 hours. Hip dip threads start at $1500 and go upward, depending on scope and patient goals.

This will ultimately depend on which of the treatments above you and your provider choose. Some may see immediate results. Others, like Sculptra and Radiesse, which require time for the product to go to work and fill in the surrounding space, will require some patience. : Hip Dip Correction Surgery – Dr. Tcheupdjian

Are hip dips good for childbirth?

When should you do it? – Dip the hip can be done in pregnancy every day and in labor as needed (the earlier the better), just don’t strain yourself. Overdoing anything in a vigorous way is not the way to soften for birth. Also, mix up your activities to lengthen other muscles as well.

  • Of course, dancing would be a more fun daily activity for many people.
  • So try figure 8s in a dance move.
  • Being smooth helps muscles be supple.
  • We’re not jolting or jerking ligaments for our purpose.
  • That would be a contradiction.
  • In labor, this seems to allow the baby to move off the right side and come over to the left.

This action will help a posterior baby for whom Side-lying Release didn’t reach high enough in the back (which is just over the hips in the back).

How do I get an hourglass figure?

High-intensity interval training (HIIT) – Research has shown that high-intensity interval training (HIIT) can be an effective tool to blast belly fat and burn a lot of calories. This type of cardio workout requires you to do short bursts of intense exercise, followed by a short rest period.

For example, you can do 30 seconds of fast running, followed by 15 seconds of walking. You can then repeat this pattern for 15 to 30 minutes. If you want to lose weight to shrink your midsection, you may be wary of losing inches from your hips and thighs. Once you start losing weight, though, you can try the following exercises to help you shape and tone the muscles in and around your hips,

Aim to do these toning exercises at least three to four times a week.

What exercises reduce hips?

How Can Hip Fat Be Reduced? – Working on methods to eliminate thigh and hip fat takes time and effort; it only happens sometimes. It is a thorough process requiring modifications to one’s lifestyle, nutrition, exercise, and many other factors. The question arises, ‘ how to reduce the hip size?’ Let’s look at some various methods for reducing hip fat :

Workouts and exercise

Include a variety of workouts that concentrate on the thighs and hips. For example, deadlifts, squats, and lunges work the lower body and give the legs a toned shape. Even 150–300 minutes of moderate-intensity physical activity are advised by research.

Make High-Intensity Interval Training (HIIT) a Part of Your Routine

HIIT is an excellent exercise for reducing hip fat, according to research. It falls under the category of aerobic exercises. Short bursts of vigorous exercise are interspersed with short rest periods. The exercise technique increases heart rate, which causes the body to burn more fat in a shorter time.

Put your diet first,

No matter how much exercise you get, a poor diet will prevent you from seeing results. The reduction of hip fat is greatly aided by proper eating. People frequently favour the following diets while trying to reduce hip fat:

  • the meal that is low in carbohydrates and high in calories
  • paleo

According to research, the impacts of various diets are quite comparable. There are benefits and drawbacks to each type of diet. One can follow a healthy diet or see a dietician by:

  • consuming alcohol in moderation
  • important foods that are made from plants
  • cutting back on processed meals
  • reducing the consumption of sugar- and drink-sweetened items, etc.

Add electrolytes to your diet,

Magnesium, calcium, and potassium are electrolytes in sports drinks. Moreover, healthful foods include enough electrolytes. Potassium and salt compete for the body’s fluid balance, which aids in maintaining it. Bananas, kale, and yoghurt are all acceptable food items to eat.

Decrease your intake of liquid calories.

Humans frequently eat liquid calories such as sweetened coffee and tea, fruit juices, soda, alcohol, aerated drinks, full-fat milk, hot chocolate, etc. It primarily concerns the significant fat deposition in the hips that we frequently gain weight. Hip weight loss, thus, becomes important.

Apple Cider Vinegar is an example.

A powerful technique to lose hip fat is by consuming apple cider vinegar. Essential enzymes and minerals like calcium, magnesium, and potassium are included in ACV. It removes body toxins, inhibits water retention, aids in the breakdown of stored fat in the hip, and helps you in hip weight loss.

Why can’t you get rid of hip dips?

Can you get rid of hip dips? – Hip dips are mostly caused by genetics so there’s no way to get rid of them completely. However, there are some things that you can do to minimize the appearance of them, depending on what is causing your hip dips.

Will hip dips go away after puberty?

They don’t disappear during puberty, actually they are going to widen. The purpose of puberty is to get your body ready to have a baby. Part of that is widening your hips so a baby can pass through them. Do men think dip hips are ugly?

What body shape gets hip dips?

Recently I’ve been asked to cover the topic of hip dips and how to dress them to make them less obvious. Hip Dips are also known as Violin Hips and are most common on the 8 shape, A shape and X shape bodies (but can come on any body shape). They are an indentation between the high and low hips that are normal and are part of the skeletal structure. Take a look at this image – what you see is that the top of the pelvis bone and the top of the femur have a gap in between. The gluteus medius runs in between these bones. So a hip dip is just part of being human and having a skeleton, totally normal. So why is some people’s more noticeable? What you can see in the image above, is that the further away these two bone are from each other, the larger the hip dip becomes. So you will often find that hip dips are much more prominent or pronounced on those who have a larger or longer pelvic region (which also results in a longer rise ) as there is more space for the muscle and flesh to fall back in the gap between these bones.