Hip dips—also called violin hips—are a completely natural feature of the human body. Yet in recent years, they’ve been subject to growing attention, often viewed through a lens of unrealistic beauty standards. The truth? Hip dips are normal, healthy, and common. Whether you’re trying to understand them better, debunk the myths, or simply embrace your natural shape, this article covers everything you need to know about hip dips—including what causes them, what they do (or don’t) say about your fitness, and how to view them in a more body-positive way.
What Are Hip Dips?
Hip dips refer to the slight inward curve or indentation found just below the hip bones, along the sides of the body where the pelvis meets the top of the thigh. These curves are most visible when standing upright and can appear more pronounced on some body types than others.
They are not a deformity, flaw, or issue that needs to be “fixed.” Rather, they are a natural result of human skeletal structure.
What Causes Hip Dips?
The primary cause of hip dips is your bone structure. Specifically:
- The width of your pelvis
- The shape and angle of your hip bones
- The distance between your iliac crest and femoral head
- The distribution of fat and muscle around your hips and thighs
People with wider-set hip bones and higher femurs may have more noticeable hip dips, especially if there is less muscle or fat in the gluteal region. But even those with more muscle or body fat can still have visible dips—again, it’s all about structure, not weight.
Common Myths About Hip Dips
❌ Myth 1: Only Thin People Have Hip Dips
Fact: Hip dips are seen across all body types, from lean to curvy to muscular. They are dictated by bone structure, not body size.
❌ Myth 2: You Can “Get Rid” of Hip Dips With Exercise
Fact: You can build muscle in the surrounding area (especially glutes and hips), which may make the dips appear less pronounced. But you cannot completely eliminate hip dips, because they are caused by bone shape, not muscle alone.
❌ Myth 3: Hip Dips Are a Sign of Poor Health or Weak Muscles
Fact: Absolutely not. Many athletes, dancers, and fitness models have hip dips. Their presence has nothing to do with health, strength, or fitness.
❌ Myth 4: Surgery Is the Only Way to Smooth Them Out
Fact: While some cosmetic procedures (like fat grafting) claim to “fill in” hip dips, they come with risks and don’t guarantee long-term results. Natural muscle development is safer and more sustainable—but again, not necessary unless it’s your personal goal.
The Truth: Hip Dips Are Completely Normal
Just like the shape of your nose or the size of your hands, hip dips are a unique trait that varies by person. Roughly 80% of people have them to some degree. Even celebrities and fitness influencers have them—though many are hidden in photos due to editing, posing, or lighting.
Embracing your hip dips is a step toward body confidence, not away from it.
Can Exercise Help Reduce the Appearance of Hip Dips?
While you can’t change your bone structure, building muscle around the hips and glutes can help smooth out the transition from waist to thigh. Some effective exercises include:
- Glute bridges
- Fire hydrants
- Side-lying leg lifts
- Curtsy lunges
- Banded lateral walks
These exercises can strengthen and sculpt the muscles surrounding the hip dip area. They’re great for lower-body function and posture—but they won’t erase the dips completely (and they don’t need to).
Body Positivity and Hip Dips
The rise of social media has sparked both unrealistic ideals and movements to challenge them. Today, more people are sharing unfiltered, diverse body images, and hip dips are no longer being hidden. Embracing your natural shape is about understanding that beauty isn’t defined by symmetry or smooth curves—but by confidence, health, and self-love.
Remember:
- Hip dips do not determine your worth, beauty, or fitness level.
- Your body is uniquely yours, and every curve or dip is part of your story.
- Focus on how your body feels and functions, not just how it looks.
Final Thoughts
Hip dips are not a problem to solve. They are a biological reality, shaped by your skeleton and influenced by your unique body composition. While workouts can enhance your glutes and hips, they’re not meant to “fix” anything—they’re there to help you feel stronger and more empowered.
Let go of the myths. Embrace the facts. Most importantly, embrace yourself—hip dips and all.