The Painful Reality: Can Hip Dips hurt?

Can Hip Dips Cause Pain

Can Hip Dips Cause Pain

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 9/20/2023

Can hip dips cause pain? Is extreme hip dips natural? And what causes extreme hip dips? The fitness community's most recent obsession is hip dips, defined as "those little inward curves typically observed at the hip and above your thighs." perform hip dips are the latest topic everyone is talking about.

According to the data provided by Google, the number of people searching for "hip dips" or "violin hips" has increased by 40 percent since last year and has more than doubled in the past month.

The fitness community frequently expresses their concern regarding the safety of hip dips, but what is the truth?

If You Can Perform Hip Dips (Read This)

If You Can Perform Hip Dips (Read This)

As people age, their hips are more likely to dip, so many seek information about hip dips.

Therefore, before making any significant changes to your current workout routine, you need to have the answer to the following fundamental question:

Should I be doing hip dips or not?

So, Did You Kindly Elaborate On What Hip Dips Are?

Hip Dips are hip bones that tend to stick out further than they should. Hip Dips are common among athletes, leading to hip dips, also called violin hips or hip dips.

Hip dips vs. regular hips: Hip dips don't indicate health, illness, obesity, or underweight. Hip dips can be more noticeable if you have a large amount of body fat, or a high muscle mass can cause them. But remember that hip dips are part of your bone structure, and you cannot change your bone structure through exercise or diet and enhance your body shape.

What Causes Hip Dips?

causes of hip dips

causes of hip dips

"Hip dips are entirely caused by genetics and the shape of your pelvis. When someone has hip dips, their hip bone is higher than their femur, which causes their muscles and fat to curve inwards." Our bodies are what they are.

Why Do People Get Hip Dips?

The protrusion of the hip bones can be seen in the form of hip dips.

Why Do People Get Hip Dips?

Why Do People Get Hip Dips?

Hip bone protrusions can have a variety of potential reasons, including the following:

- both gaining and losing weight

- genes

- damage to the hips caused by injury or trauma, such as during an operation or an accident

- dysplasia of the hip

Related What causes hip dips?

What Signs And Symptoms Are Associated With Hip Dips?

Hip discomfort is the most typical manifestation of this condition.

What Signs And Symptoms Are Associated With Hip Dips?

What Signs And Symptoms Are Associated With Hip Dips?

Aside from that, hip dips can also lead to:

- pain in the lower back and hips

- hip instability, which can lead to injuries or falling.

-hip dips can also induce hip fatigue after long periods of standing, which can eventually lead to hip pain. 

-hip dips can cause hip discomfort.

Should I Be Doing Hip Dips Or Not?

There is nothing inherently wrong with the protrusion of the hip bone, and it may even assist in hip stability, which makes it more difficult for someone to fall or hurt their hip dips.

Should I Be Doing Hip Dips Or Not?

Should I Be Doing Hip Dips Or Not?

Many circumstances can cause it and may even help prevent hip injuries.

It is a common misconception that those who do not have hip dips are healthier than those who have. On the other hand, they are typically connected with the structure of your bones.

It is because the shape of your pelvis is unique to the rest of your body and will almost certainly look different from that of other people.

Related Violin hips shapewear 

Are Hip Dips Normal?

Hip dips are not an indicator of your overall health, nor do they indicate whether or not your weight is too high or too low for your height.


Several things, including the structure of your bones or pregnancy, may bring them on.

Your hip dips are a feature of your body shape that changes in your diet or workout routine cannot alter. Hip dips can be caused by increased muscle mass or higher body fat levels.

Related Hip Dips Causes

Is It Feasible To Eliminate Hip Dips?

No matter what you do, your hips will never disappear totally. However, you can do things to help lessen the appearance of your hips, such as decreasing weight and engaging in more significant physical activity.

You must have a solid understanding of optimizing fat throughout the body.

Consequently, it would be best if you made a concerted effort to focus on workouts that target many muscle groups in your lower body. (for instance, squats and lunges), in addition to performing exercises that isolate specific muscle groups (such as fire hydrants and clamshells).

The Truth About Hip Dip Workouts

To keep your hips in good health, it is also essential that you work on strengthening your complete body.

How Can I Make The Curve Of My Hips Look More Rounded?

You can choose between a few different things, including the following:

1. The side lunge with dumbbells is an exercise that focuses on opening up the hips and requires you to bend the knee of the front leg while stepping laterally with the back foot. You must rotate your knee on the front portion to ensure you get the most out of this exercise.

2. Leg press: Working this major muscle group will not only help you increase the diameter of your hips, but it will also help you tone the muscles in your hips.

3. Building strength in your lower body with exercises that entail stepping up onto a bench will help you improve your posture but will also help you build muscle in your lower body. Include these moves in your planned routine for a complete workout. 

hip dips are naturally

hip dips are naturally

4. Hip adduction exercises can take the form of side dumbbell abductions, in which the participant lays on their side and lifts one leg into the air while gripping a dumbbell. This movement helps strengthen the hip flexors.

5. Hip rotations performed while laying down are excellent exercises for increasing mobility and range of motion in the hips' capacity to rotate. This type of exercise is known as "hip rotations while lying down."

6. The bird dog stretch can help you develop stronger hamstrings while stretching your hip flexors, leading to broader hips due to the exercise.

7. By lying on your side with one leg crossed over the other and pulling it up to approximately hip height, you can practice this exercise to abduct your hips. "lateral leg rises" can also refer to as "side leg lifts."

plank exercse

plank exercse

8. With this exercise, stretching the hip flexors, abductors, and external rotator muscles will help strengthen all three muscle groups. Lying on your back and extending your hip is the starting position for this exercise.

9. To increase the size of your hips, you should perform leg curls. The crunches in which you lie on your back with your knees bent should be your primary focus.

10. Because they entail a flexing motion that targets the hip flexors, squats are ideal for increasing hip mobility and stability. That is because squats target the hip flexors.

11. Squat kicks, also called the dancer's hip stretch, do hip abductors help with hip dips? Enhanced hip abductor and external rotator strength with these exercises. These kicks are performed by squatting down and kicking your legs back up.

banded side walks

banded side walks

12. To perform a kneeling hip flexion exercise, lie on your side with one knee lifted and wrap a towel around it. Bend forward and hold the position for five seconds.

13. Try this hip-opening variation of the bridge pose by lifting both knees off the ground to create a high and exposed hip position. The bridge pose is excellent for building strength and flexibility, and the mountain pose is the foundation for the bridge pose, which is a modification of that pose.

14. Squats using dumbbells are an excellent workout for improving strength in the hip flexors and the glutes.

15. A Hip Belt: A hip belt is an excellent tool for this purpose because it enables you to exercise the muscles that stabilize your hips by providing them with an external force they must resist. In other words, a hip belt is an excellent tool for this purpose because it enables you to exercise those muscles.

16. To perform a squat with an asymmetrical band, begin standing with one foot in front of the other while clutching a resistance band. Lower yourself into a squat position until your thighs are perpendicular to the ground.

hip dip workout

hip dip workout

17. Squats that involve bending one leg while keeping the other leg straight forward are an excellent technique to build strength in the hips and stretch out hip flexors that have grown tight.

18. For those who want the best possible health, leading active lifestyles and walking as much as possible is highly recommended.

Wrapping Up

Hip dipping is a natural and innate human movement and should not be interpreted pejoratively.

Because of the information presented in this article, you should now understand what hip dips are, why they could occur, and how to treat them appropriately if necessary.

Wrapping Up

Wrapping Up

Before attempting to self-diagnose yourself as having the disease, you should see a doctor if you have been suffering discomfort in your hips or other parts of your body that may be related to this ailment. This condition could cause discomfort. If you have been experiencing pain in your hips or other parts of your body, this condition may be the cause.

After reading this article, we aim that you will feel more aware of the topic at hand and be better able to determine whether or not you have hip dips. If you do have hip drops, you can choose this more accurately.

Wrapping Up

Wrapping Up

Remembering that fixating incessantly on any aspect of your body, even those that cannot be altered may have long-term consequences. That is true even if who cannot change the element in question. As a result of this, we do not recommend placing an excessive amount of stress on this matter.

Can hip dips cause pain? There is nothing inherently wrong with the protrusion of the hip bone, and it may even assist in hip stability, which makes it more difficult for someone to fall or hurt their hip dips. Many circumstances can cause it and may even help prevent hip injuries. It is a common misconception that those who do not have hip drops are healthier than those who have. On the other hand, they are typically connected with the structure of your bones.

Frequently Asked Questions

Chronic hip pain: what causes it?

Most hip pain is caused by osteoarthritis and rheumatoid arthritis, especially in older adults. As a result of arthritis, your hip joint becomes inflamed, and the cartilage that cushions your hip bones breaks down.

How do I know if my hip pain is severe?

Joints that appear deformed. You are unable to move your leg or hip. Having difficulty bearing weight on the affected leg. A severe pain. An unexpected swelling. Infection symptoms (fever, chills, redness)

What is the most common place to feel hip pain?

Any pain in or around the hip joint is considered hip pain. It is possible that you do not feel hip pain directly over the hip area. Symptoms may include groin pain, knee pain, or thigh pain.

Is there a fast way to relieve hip pain?

Put some ice on it. Your hip is probably inflamed if it hurts Heat It. Bathing or taking a shower can help soothe an arthritic hip joint Lose Weight Exercise Orthopedic Expertise in Colorado.

How does hip flexor pain feel?

Groin or hip pain. Walking or climbing stairs causes pain, tenderness, and weakness. Knee pain when lifting toward the chest. There is a pulling sensation in the hip region or in the groin.