Can Hip Dips Go Away With Exercise: Try These Exercises

Try These Exercises

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

In addition to hip dips, hip divots and violin hips are inward curves on the sides of the body that occur right below each hip bone. Other names for hip dips are hip divots and violin hips. So the question here can hip dips go away with exercise.

It's possible that up until lately, you had never heard of hip dips or even considered that they may be an issue. Hip dips, on the other hand, have been added to the list of so-called "flaws" that supposedly need to be fixed as beauty standards continue to reach new, unachievable levels. Having hip dips is natural, and you shouldn't try to get rid of them. Despite the recent surge in interest in hip dip removal, this is not feasible. Hip dips are influenced mainly by your genetics and build, which are fixed characteristics that are hard to change. In this article, you'll learn everything you need to know about hip dips, including the factors contributing to their development and a list of exercises for developing strong and healthy hips.

The indentations on the sides of your upper thighs right below your hip bones are called hip dips, and hip dips are typical.

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What Exactly Are Some Hip Dips?

What are hip dips?

Your hip dips are indents or depressions that develop naturally outside your upper thighs, right below your hip bone. They are located in the area where your thigh meets your hip.

In specific individuals, the skin in this region is attached to the greater trochanter of the femur in a more closely knit manner, which results in indentations. Hip dips are a natural feature of the anatomy of the human body and might seem different in different people. Hip dips can be pronounced for certain people, giving the appearance of significant depression in the hip area. Others may not pay as much attention to them.

The composition of the bones in your pelvis and femur will determine whether or not you are aware of them. Increased muscle mass and attention to how fat is distributed throughout the body may also improve their physical appearance.

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Why Do People Have Hip Dips?

What causes hip dips?

Most of the time, hip dips are caused by your bone architecture, which is mainly controlled by your genes.

To be more specific, the visibility of your hip dips will be determined by the following factors: 

  • the distance between your hips.
  • your more prominent trochanter's circumference, if you will (the top of your femur)
  • It is the distance between your greater trochanter, hip socket, and ilium (which makes up your pelvis).
  • the length of the femoral neck that you have
  • your fat distribution
  • your muscular mass

These aspects have a significant role in determining the contour of your buttocks and hips and the visibility of any hip dips.

People with hip bones that are broader than average and a higher vertical space between the ilium and the hip socket are likelier to have hip dips. In addition, the size, location, and angle of the greater trochanter and the head of the femur are factors that might affect how visible hip dips are.

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These factors might produce a more significant bone gap, resulting in a more prominent hip dip.

Hip dips are usually connected to reduced body fat reserves in these areas since there is less fat to "fill" in the space caused by the gap created by the hip dips. This is contrary to the prevalent perception that this is not the case. The capacity to store fat in the body is mainly determined by genetics and hormones, which means that you have little say in whether or not you will be able to store fat in this location. It's possible that increasing the amount of muscle mass in your glutes and acquiring some body fat may significantly lessen the look of hip dips. Still, it's doubtful that these things would eliminate them.

The width of your hip bones, the distribution of fat and muscle around your hips, and the structure of your skeleton are the primary factors that cause hip dips.

Hip Dips Are Usual

Hip dips are normal

Dips in the hips are natural and should not be a cause for concern.

In addition to being the result of your body's unique structure, they are not indicative of your health. Similarly, your body's appearance does not always reflect how much fat you have stored.

Thankfully, there has been a growing movement toward body acceptance, with many social media influencers and celebrities embracing their hip dips for what they are — a natural, beautiful feature of the human body. This is because hip dips are a standard component of the human body.

Hip drooping is a natural aspect of human anatomy and in no way reflects one's overall state of health.

Is It Possible To Eliminate Hip Dips?

Can you get rid of hip dips?

Even while specific exercises may help lessen the look of hip dips, this does not mean they will disappear by doing these activities.

In addition, you have little control over the locations at which your body accumulates fat.

Many videos and websites on the internet claim to have discovered the "secret" to getting rid of hip dips, but the truth is that no workouts, diets, or lifestyle habits can modify your structure bones. If you are aware of this information, it will be easier for you to accept the normalcy of hip dips and shift your attention to what you can do to make your hips more robust and stable.

In most cases, hip dips cannot be eliminated by changes in food habits, physical activity, or lifestyle since hip dips are almost entirely determined by heredity and bone structure.

Instead, Concentrate On How Well Your Hips Work.

Focus on hip function instead

Instead of concentrating on how your hips seem, you should strive to pay attention to what counts, which is the strength and stability of your hips.

The ilium, the ischium, and the pubis are the three bones that make up the pelvis, and the muscles that surround them are referred to as the hips. Because they are one of the significant weight-bearing structures in your body, they play a crucial function in maintaining its stability.

You can complete day-to-day tasks with less effort and be less likely to sustain an injury if you have adequate hip strength and stability. Weak hips are connected with increased knee pain, whereas practicing activities that strengthen the hips is associated with decreased knee pain and injury risk.
Although you can't change the shape of your hips, you may strengthen the muscles that surround them and are essential for healthy hip mobility by engaging in certain activities.

The primary muscles that make up the hips are as follows:

  • hip extensors (gluteus maximus, hamstrings, and adductor Magnus)
  • flexors of the hips (iliac, psoas major, and rectus femoris)
  • adductors of the hips (adductor brevis, adductor longus, adductor magnus, gracilis, and pectineus)
  • abductors of the hips (gluteus medius, gluteus minimus, and tensor fasciae late)
  • lateral rotators (quadratus femoris, piriformis, obturator internus, and externus, superior, and inferior gemellus)

You may improve the mobility and stability of your hips by integrating workouts in your routine that focus on the muscle, as mentioned earlier groups. In addition, increasing the amount of muscular mass in the gluteus medius and the forces surrounding it may help lessen the overall look of hip dips.

Make an effort to concentrate on building up the strength and stability of your hips since these aspects are more significant for avoiding injuries and decreasing hip-related discomfort.

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Strengthening Exercises For The Hips That You Can Do At Home

Strengthening Exercises For The Hips That You Can Do At Home

It's possible that strengthening your hips may help you accomplish everyday duties more effectively, minimize discomfort in your knees and hips, and even, in some situations, make your hip dips less noticeable. Always check in with your doctor or another healthcare provider before beginning a brand-new fitness routine.

1. Side Hip Openers (Fire Hydrants)

 Side hip openers fire hydrants

Your outer thighs, hips, and side buttocks will receive a workout from these exercises. Ensure your weight is distributed correctly between your hands and your knees. You may make it more challenging by positioning a dumbbell so that it is behind your knee.

  • Begin on all fours in the same manner as you would for a cat-cow stance. Remember to maintain your hands precisely beneath your shoulders and your knees directly underneath your hips. You will ensure that you are in the correct position if you do this.
  • As you elevate one leg above the other, exhale as you create an angle of 90 degrees between the two legs. Keep your knee bent.
  • Take a deep breath as you gently drop your leg back to the ground. Before you elevate your leg, ensure your knee does not contact the floor.
  • Perform this movement fifteen times in a row. Before lowering your leg for the final repetition, be sure you pulse it ten times while it is in the top position.
  • On the other side, repeat the process.

2. Standing Kickback Lunges

Standing kickback lunges

This workout is perfect for you if you want to improve your body's balance and stability. You'll feel a good movement in both your thighs and buttocks and thighs and hips. Throughout the posture, you will want to ensure that you keep your core engaged and your front leg and foot.

  • In a standing stance, place your hands in the prayer position as you stand in a standing stance.
  • Breathe in deeply and bring your right knee up to your chest as you do so.
  • Exhale, and bring your right foot behind you as you step back.
  • Controllably lunge forward while bringing your right knee down to the ground. Maintain balance by standing on the ball of your rear foot and pointing your toes forward.
  • Please take a deep breath as you bring your right knee to your chest and then exhale to lower it.
  • Make 12 lunges. During the last repetition, you should retain your leg in the back position and pulse 12 times in each direction.
  • On the other side, repeat the process.

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3. Standing Side Leg Raises

Standing side leg lifts

Lifting your leg raises while standing is an excellent way to build strength in the muscles running from your hips to your buttocks. Additionally, you can feel a stretch in the inside part of your leg.

Make sure the movement is consistent and under control at all times. Try to maintain your body as straight as possible and avoid jerking or rushing the action. Do not tilt to the left or the right.

You may make this exercise more challenging by wearing ankle weights as you work out.

  • Keep your left side close to a table, chair, or the wall as you face forward while standing.
  • Root yourself into your left foot as you support yourself with your left hand and balance yourself by lifting your right foot off the ground just a little bit.
  • Exhale; lift your right leg to the side as slowly as possible while maintaining the front of your right foot pointing front.
  • While taking a deep breath in, slowly drop your leg.
  • Perform a set of 12 leg lifts on each side.

4. Squats


Exercises such as squats tone your butt, thighs, and hips simultaneously. Ensure your back is upright and your toes are pointing forward at all times. Contracting your abdominal muscles can provide you with additional support. During these squats, you can carry a dumbbell in your hands.

  • Take a position where your feet are just a hair more comprehensive than your hips.
  • Exhale as you lower yourself down into a seated position, simulating the action of sitting in a chair.
  • Take a deep breath in, then stand back up.
  • A total of 12 repetitions should be performed.
  • Hold the lowest stance for the last repeat while quickly moving up and down 12 times.

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5. Standing  Side-To-Side Squats

Standing side-to-side squats

Your hips, thighs, and buttocks will get a good workout from these squats. During this set of squats, be sure to keep your butt down. These squats can also be performed while wearing ankle weights.

  • Begin by standing with your feet somewhat close together in a standing stance.
  • Bring your body down into a squatting stance.
  • Make a rightward motion with your right foot.
  • Then, as you stand up and pull your knees into a straight line, move your left foot across to meet your right foot.
  • Afterward, move your left foot to the left and simultaneously bend to a squat position.
  • Straighten your posture by bringing your right foot to meet your left one, then standing up.
  • Perform ten repetitions of this squat on each side.

6. Side Lunges

Side lunges

Side lunges strengthen every muscle in your leg and contribute to the definition of your hips and buttocks. Make sure that the toes of both your feet are pointed in the same direction. While performing these lunges, you can also carry a dumbbell in each hand.

  • Stand with your feet wide apart.
  • Root into your right foot while bending your right knee and dropping your butt down. Your left leg will be straight, but your right leg will be bowed.
  • Keep applying pressure to both of your feet.
  • Take a standing position with both legs in a straight line.
  • Complete 12 lunges on each of the two sides.

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7. Side Curtsy Lunges

 Side curtsy lunges

Your thighs and the side of your buttocks will get a workout from this stance. You must always try to keep your body low to the ground. Maintain a forward orientation for the toes on your lead foot. Check to see if you are moving to the side as much as you say you are. These lunges may also be performed while carrying a dumbbell in each hand.

  • To begin, stand with both feet firmly planted on the ground.
  • Raise your right leg and bring it behind your left leg, holding it there.
  • Bring your right knee down to the floor to perform a curtsy lunge.
  • You should return to the starting position by standing back up and aligning your right foot with your left foot.
  • On the other side, repeat the process.
  • Make 15 lunges on each side.

8. Glute Bridges

Glute bridges

Your thighs and buttocks will both benefit from this exercise. Activate your abdominal muscles. This way, you can support your body and work your stomach muscles.

  • It is best to lie on your back with your knees bent and your arms by your sides; that is the best way to do this.
  • Maintain a comfortable distance between your feet and your hips.
  • Exhale, then slowly lift your buttocks and hips off the floor.
  • Upon returning to the ground, take a deep breath.
  • It is recommended that the exercise be repeated 15 times. Hold the top stance for at least ten seconds as part of the last repetition. After that, open and shut your knees ten times before returning your hips to the starting position.

9. Leg Kickbacks

Leg kickbacks

You'll notice a lift in your butt thanks to this workout. It will be safer for your lower back if you keep your core engaged and move carefully through the exercises. Along with the practices described above, you may also be able to perform them with ankle weights if you have them.

  • Put yourself on all fours as if you were about to do the Cat-Cow stance.
  • Maintain a position in which your hands are under your shoulders, and your knees are under your body's hips.
  • Step forward and extend your right leg in a straight line. The next step is gradually raising your leg until it is perpendicular to the ground.
  • Following your leg's return to the ground, rest it there.
  • Perform 15 reps of the exercise. Keep your leg up, so it is parallel to the floor as you perform the final movement repeat. Perform 15 repetitions of moving your leg up and down.
  • On the other side, repeat the process.

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10. Leg Lifts On The Side While Lying Down

Lying-down side leg raises

Your outer thighs and butt will feel the burn from these leg lifts. When you complete the exercises, you should be sure to engage the muscles in your hips and butt. You can perform these exercises with ankle weights if you have them.

  • Place yourself on your right side and ensure your body is in a straight line when you lie down.
  • Hold your head with your right hand or use your right elbow and flex your right elbow.
  • Maintain your support by keeping your left hand on the floor before you.
  • Raise your left leg while maintaining your toe's pointed front. Slowly and carefully perform this action.
  • Reduce the distance between your legs without allowing your left leg to come into contact with your right.
  • Perform 20 reps of the exercise. On the final repetition, maintain the upper leg position and do 20 pulses.
  • On the other side, repeat the process.

There are a lot of beautiful workouts you can do at home to help strengthen your hips. Selecting exercises that target the many muscles involved in hip mobility might assist you in keeping your hips in good health.

The Bare Essentials

Hip dips are a normal

The truth is that there is no need to worry about getting rid of your hip dips because they are a natural feature of the human body. Most of them are determined by your genes and the structure of your bones.

No amount of physical activity or adjustments to one's lifestyle will be able to eradicate them. Instead, you should concentrate more on doing workouts that build strength and stability. These will assist in maintaining the health of your hips, which will help you avoid injury and make it simpler for you to move around.

You will be free to focus on things that can benefit your body and mind if you accept the normalcy of hip dips. Even though this may be challenging for you, it is true.

Overall, the most beneficial thing you can do for your hips is to concentrate on the health and functionality of those hips. The pursuit of an unachievable beauty standard will never be able to provide the same level of joy as being physically active and participating in social activities, such as dancing, hiking, skiing, or strolling.

now you don't need to ask can hip dips go away with exercise after reading this article

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