Are Hip Dips Love Handles?

Are Hip Dips Love Handles?

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

Do you wish to learn how to eliminate hip dips from your life?Are hip dips love handles?

You have arrived at the correct location.

Do you wish to learn how to eliminate hip dips from

When you've finished reading this post, you'll know:

  • What causes hip dips and describing what hip dips are,
  • Nine workouts will assist you in effectively building rounder hips, and
  • A home fitness regimen that can be completed in only twenty minutes!

Alright, let's get started.

What Exactly Are Some Examples Of The Hip Dip Exercise?

A line that runs along the side of your body, precisely underneath your hip bone, is where you'll find the indentations referred to as hip dips.

When viewed from the front, they provide the illusion of an inward curve that runs along the side of your hips and give the idea that you have larger hips.

What Exactly Are Some Examples Of The Hip Dip Exercise?

There have even been reports of people referring to them as violin hips or hip dents.

You can observe that I, too, have them in my possession.

Should I Stay Away From Performing Hip Dips?

The hip dip is not a particularly effective or ineffective form of exercise. That is only a signpost that points to the structure of your pelvis and the architecture of your body as a whole in general.

There is a widespread misconception that women should have an " hourglass shape " that is entirely symmetrical, and we are regularly aware of this fallacy. That is total and utter nonsense, and most of us do not resemble that description.


Whether or not we can do hip dips, what can deny none of us our great appearance.

Therefore, I implore you not to worry about it at all!

Where Did Hip Dips Come From In The First Place?

There is not a single element that can be isolated and identified as the reason why people experience hip dips. Your body type, in particular, your skeletal structure and the distribution of fat throughout your body, is the primary contributor to the development of these conditions.

Your pelvis, hip muscles, and body shape are unique to you. Consequently, you might or might not realize that there is a dip in your hips.

Where Did Hip Dips Come From In The First Place?

Women who are regarded as having "high hips" are more likely to have hip dips that are noticeable. That is because women with high hips tend to have wider hips.

It is because the distance between your hip and your thigh bone is longer, which means a greater chance for a crease to develop in the area of your hips. That is because the distance between your hip and thigh bone is more considerable.

Is It Possible To Eliminate Them From Our Lives Totally?

Despite all of your efforts, there is still a chance that you won't be able to get rid of hip dips completely. Large-scale alterations to one's anatomy are not feasible under any circumstances.

You may do two things to lessen the impact of the fact that they are there.

By performing the appropriate exercises, you can cultivate and develop the strength of the muscle groups that surround and support your hips.
Since you are overweight, then should make every effort to bring both your weight and your percentage of body fat down.

Is It Possible To Get Rid Of Them Completely From Our Lives?

It is possible that losing weight will assist, but it is always a good idea to ensure that your body fat % maintains within safe ranges. Losing weight might be helpful, but it might not.

Regardless of how simplistic it may sound, improving one's diet and exercising more frequently will nearly always be the best answer to any problem.

Now, what types of exercises should you be performing during your workouts?

The Nine Most Effective Hip Dip Exercises That Can Be Performed At Home

Okay, let's get started on the exercises right away.

These exercises have the potential to alter the appearance of your hips, yet it is possible that they will not fully eradicate hip dips.

In either case, exercising these muscles can help you achieve a more desirable appearance in the muscles surrounding your hips.


Therefore, training with these exercises will help you:

  • These are the Glutes (which include the gluteus maximus and gluteus medius),
  • The outer thighs, as well as the
  • The inside parts of the thighs.

Utilizing Hip Resistance bands is a great way to boost the efficiency of any of these workouts (which you can get here).


Squats are often considered to be among the most effective workouts ever developed. They are the most effective technique to improve your thighs and glutes as they simulate a functional movement pattern and train you to move more naturally. They work the quadriceps and adductors to enhance their strength (inner thighs).


Squatting can be performed with any of the following:

  • Your bodyweight
  • Using resistance from the outside environment (dumbbells, kettlebells, barbells)
  • By the utilization of hip resistance bands
  •  Hip resistance band in addition to working out against external resistance

Getting into the correct position to do a squat can be accomplished as follows:

  • Maintain a stance in which the distance between your feet is slightly more than the width of your shoulders.
  • Toes should be pointed outward at around 15 to 30 degrees.


  • Before you begin, ensure that your abdominal muscles are tight and your glutes are squeezed.
  • To perform a squat, start by bending your knees and hips simultaneously.
  • Put your butt in a position where it is slightly reclined, as if you were sitting on a chair behind you.
  • As you go down, ensure that your back is straight and that your heels touch the ground completely flat.
  • Also, ensure that you do not allow your knees to cave inward at any point.


  • Once you have reached a depth that places your upper thighs in a parallel position to the floor, reverse the movement while maintaining a stable core and a flat back.
  • When you have reached the peak, contract the muscles in your buttocks to complete the exercise.

Curtsy Lunges

The following exercise is a curtsy lunge, which you should do for a few repetitions. In this lunge variant, one leg is crossed behind the other instead of kept in front of the torso.

Curtsy Lunges

Because of this position, you can more effectively target your gluteus medius muscles and the muscles on the inner aspect of your thighs.

If you really want to provide yourself more of a challenge, you can make this motion more difficult by performing it while holding onto a dumbbell. This will give you more of a full-body workout.

Exactly how to go about doing that is as follows:

  • It would be best if you were standing with your feet together, bringing your hands to your waist or up to your chest. (If you want to make it even more difficult for yourself, hold a dumbbell above your chest while you do it.)
  • From this point forward, you should start retracing your steps with your left foot.
  • Before you put your foot down, you should start to cross your other foot back behind your right leg.

Curtsy Lunges

  • Always be sure that the fronts of your feet are facing forward.
  • As soon as you've established your footing, begin bending down at the knees with both legs.
  • For this exercise to be beneficial, you don't need to bring your knee down to the ground.
  • After pausing at the bottom position for one count, bring yourself back up to the starting position by reversing the action.

Curtsy Step Downs

The curtsy step down is an exercise that is very similar to the curtsy lunge; however, this exercise has a more excellent range of motion, which forces your glutes and thighs to work even more challenging.

Curtsy Step Downs

If you want to make this technique more challenging, you can do it while holding onto a dumbbell.

That is the procedure that you need to follow.

  • It would be best if you were standing on a platform that is either a strong bench or a robust piece of furniture that can hold your whole weight.
  • From this point forward, you want to be sure you keep your core braced and your glutes compressed.
  • Stepping off the platform with your left foot first, bringing it around behind your right leg, is the starting position.

Curtsy Step Downs

  • Perform this action measuredly, progressively bending your front knee as you do so (the one still on the bench).
  • After the bottom foot has made contact with the ground, must reverse that movement so both feet are placed back on the platform.
  • Before moving on to the opposite side, finish off all of the repetitions on the first side.

Banded Lateral Walks

The following activity is one of my favorites, so let's move on to it.

Banded Lateral Walks

The banded lateral walk is one of the most effective exercises for stimulating the gluteus medius muscle and the abductors of the hips. Abducting your legs (lifting them away from the body) and externally rotating them (turning them away from the body) both need to use these muscle groups.

You will need a resistance band for your hips and thighs to carry it out.

Here you may purchase a three-pack of whatever you'd like!

  • At the level of your knees, wrap your legs with a band of hip resistance that is of a medium level of resistance.
  • Step two is to get into a comfortable position by bending your knees, spreading your feet around the width of your shoulders, and pointing your toes forward.
  • Be sure to keep your abdominal muscles engaged, and your chest lifted during exercise.
  • Begin moving to the side in a lateral manner from this position, keeping the present alignment of your feet as you move.
  • To get back to the place where you started, you will need to carefully step your other leg back to the middle of the circle.

Banded Lateral Walks

  • Carry on walking laterally until you have completed the required number of repetitions.
  • Finish, you must complete all of the repetitions on one side before going on to the next.

Banded Clamshells

The banded clamshell, also known as hip openers, is the next exercise you will perform. By training the muscle for external rotation, this exercise also helps to develop the gluteus medius (as well as the gluteus minimus).

Using a resistance band with moderate tension is quite effective in this exercise.

Banded Clamshells

  • Put yourself in a position where you are lying on your side with a light resistance band wrapped around your legs and positioned at the level of your knees. Position yourself so that you are doing this exercise.
  • Afterward, get down on all fours with your knees bent and your feet stacked on top of one another.
  • From this position, all that is required of you is to rotate your upper knee up toward the sky while maintaining the position of your heels together and in the same spot.

Banded Clamshells

  • The muscles in your buttocks should give you a pleasant burning sensation.
  • After pausing for one second, continue performing the exercise until you reach the required total number of repetitions.

Side-Lying Banded Leg Lifts (AKA Side Leg Raises)

The side-lying leg raises is comparable to the preceding two exercises in terms of its movement. This exercise places a primary emphasis on hip abduction, which works to develop the glute muscles.

One more time, performing this exercise while utilizing a glute resistance band will maximize its effectiveness.

Side-Lying Banded Leg Lifts (AKA Side Leg Raises)

  • Lie on your side and wrap a light resistance band around your legs, either just above your knees or around your ankles, for a more challenging version of the workout.
  • Always remember to keep your legs completely straight and to stack your feet on top of one another.
  • Then after, everything you need to do to complete the move is elevate the top leg of your body toward the ceiling while maintaining a vertical stance.
  • Throughout the workout, you should ensure that your feet maintain a straight pointing position.

leg left

  • After pausing for one second, continue performing the exercise until you reach the required total number of repetitions.
  • Perform the previous steps with your other leg.

Fire Hydrants

The fire hydrant exercise is another beautiful workout that can help you develop your glutes, enhance your hip mobility, and improve your core stability.

It will amplify the advantages of this movement if ankle weights are utilized during the exercise.

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  • Get into a quadruped position (on your hands and knees with your back flat).
  • After then, contract your abdominal muscles and work as hard as possible to keep your back as flat as possible throughout the entire action.
  • Raise one of your legs off the ground and twist the hip attached to that leg directly out to the side while maintaining the other knee bent.

Fire Hydrants

  • Starting from this position, create a large circle with your knee while keeping your core engaged and your back as flat as possible.
  • Draw a large circle traveling forward for the necessary number of repetitions, then remove the same process going backward.
  • Be sure to train both the left and the right sides equally.

Glute Bridge

I have intentionally saved the most beneficial exercise for last. The glute bridge is arguably the single most effective exercise for building strength in the buttocks and the core.

By progressing through the levels, you can easily modify this exercise to make it much more difficult. In this approach, you will be able to discover a variety that is appropriate for your current degree of expertise.

Glute Bridge

If you look at the image below, you'll have seen that I'm using the hip resistance band to put more of my attention on the muscles that are located on the side of my hips.

  • Put yourself in a position where you are lying on your back, with your knees bent, and your feet planted firmly on the ground. Your arms need to be resting comfortably by your sides.
  • From this position, lean your pelvis backward, so your lower back is flat against the floor.
  • The next step is to apply a lot of pressure on your buttocks to make your hips wider.

Glute Bridge

  • You don't want your lower back to arch if you extend too much, so be careful not to go too far.
  • Keep your body at the top position for three to five seconds, then slowly release your grip.
  • You can increase the difficulty of this exercise by concentrating on one leg at a time or propping your feet up on a chair.

Hip Thrusts

The hip thrust is an alternative movement that can perform in place of the glute bridge. Many fitness professionals agree that this is the best exercise for targeting the glutes.

Hip Thrusts

You will require a seat such as a bench or a couch to complete the task.

What you see here is what it looks like.

Wrap a band of hip resistance over your knees to optimize your workout and obtain the best possible results.

Check out the video demonstration of these moves that are provided further down!

HIP DIPS WORKOUT | Side Butt Exercises | 10 min Home Workout

A Basic Workout Routine Involving Hip Dips

Here is a straightforward exercise regimen that just takes twenty minutes and may be performed twice per week to strengthen your hips and glutes.

Because of the following reasons, I am a strong advocate of strength training:

You get

  • lean muscle mass growth,
  • a higher rate of metabolism even when at rest,
  • healthier bones and joints, as well as
  • improved confidence!



  • Exercise Banded Squat, 3 Sets,10-12 Reps
  • Perform three sets of 12-15 reps of the banded clamshell exercise.
  • Exercise Fire Hydrants, 3 Sets,10-12 Reps


  • Perform three sets of 10-12 reps of the curtsy lunge exercise.
  • Exercise Side Lying Leg Lifts, 3 Sets,10-12 Reps
  • Perform three sets of 12-15 repetitions of the glute bridge exercise.

Without Engaging In Physical Activity, Is It Possible To Reduce Hip Dips?

Without Engaging In Physical Activity

If you reduce the quantity of fat in your body, you might be able to improve the appearance of the dips in your hips.

Wearing looser clothes than usual is a choice that some women make to conceal the area around their hip dips.

That refers to dresses, skirts, and pants with high waistlines.

Should I Explore My Options Regarding Surgery?

If your hip dips are causing you a significant amount of pain, you might want to think about getting surgery to correct them.

IT is a process in which fat is removed from another region of your body and re-located around your outer thighs, in an area known as the trochanter.

Should I Explore My Options Regarding Surgery?

There have been some indications that your body might eventually redistribute the fat, making the operation unnecessary in the long run.

As your hip dips are natural and you are still stunningly gorgeous regardless of whether or not you choose to get surgery, I don't think it's necessary to get the treatment.

Do Hip Dips Have An Appealing Look?

There is no one right way to perceive beauty; it is always relative to the observer. The curves on their bodies are alluring to some people, while others find them unsightly and unattractive.

I don't have a problem with mine at all!

Whether you have wider hips, curvier hips, or rounder hips, you are still incredibly gorgeous!

What's The Difference Between Love Handles And Hip Dips? 

The term "love handles" refers to the excess fat found around the abdomen's sides. They are performed at an elevated position compared to hip dips.

What's The Difference Between Love Handles And Hip Dips?

Love handles, on the other hand, are not caused by your body in the same way as hip dips are, and they are frequently caused by having an abnormally large amount of fat in the body.

I've Heard That Hip Dips And Saddle Bags Are The Same Thing. Is That True?

The hip dip and the saddlebag are two very different exercises. The term "saddlebags" refers to extra fat deposits found on the outer portion of your thighs, just below the region where your hip dips are placed.

Are hip dips love handles?

Excess body fat is another source of saddlebags, and exercise is one of how you might be able to reduce or eliminate their appearance.

Are hip dips love handles? The indentations that are referred to as hip dips can be found in a line that runs along the side of your body, specifically underneath your hip bone.

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