Hip dips: exercises won't get rid of them, but they'll make you strong

Medically reviewed by Danielle Hildreth, RN, CPT — By Katey Davidson, MScFN, RD, CPT on April 7, 2021

Hip dips — also sometimes called hip divots or violin hips — are inward curves on the sides of your body just below each hip bone.

Until recently, you may have never heard of hip dips or even thought they were a problem. Yet, as beauty standards continue lớn reach new, unattainable levels, hip dips have joined the danh mục of so-called “flaws” that need fixing.

Bạn đang xem: Hip dips: exercises won't get rid of them, but they'll make you strong

Despite the new fascination with getting rid of hip dips, they’re completely normal và not something you should or can get rid of. In fact, hip dips are mostly determined by your genetics và build — two things you can’t change.

This article review all you need lớn know about hip dips, including what causes them and a list of exercises for strong, healthy hips.

Share on PinterestDjordje Djurdjevic/Getty Images
What are hip dips?
Hip dips are naturally occurring indents or depressions on the outside part of your upper legs just below your hip bone.

For some people, the skin in this area is more tightly connected to the greater trochanter of the femur, causing the appearance of indentations.

Hip dips are a normal part of human toàn thân structure và vary in appearance. For some, hip dips are highly noticeable và appear as large indentations. For others, they may be less noticeable.

Whether you notice them depends on the bone structure of your pelvis & femur. Their appearance can be also enhanced based on muscle mass và how your toàn thân distributes fat.


Hip dips are normal indentations on the sides of your upper thighs just below your hip bones.

What causes hip dips?

Hip dips are mostly the result of your skeletal anatomy, which is determined by genetics (1, 2, 3).

In particular, how visible your hip dips are will depend on (4, 5, 6):

the width of your hipsthe form size of your greater trochanter (the đứng đầu of your femur)the distances between your ilium (part of your pelvis), hip socket, và greater trochanterthe length of your femoral neckyour muscle mass

These factors greatly determine the shape of your hips và buttocks, as well as the appearance of hip dips (4, 5, 6).

Hip dips are more noticeable in those with wider hip bones & a greater vertical distance between the ilium và hip socket. Also, the size, positioning, and angle of the greater trochanter and head of the femur can influence the visibility of hip dips (4, 5, 6).

Collectively, this can create a wider space between the bones, ultimately leading to lớn a more pronounced hip dip.

Contrary khổng lồ popular belief, hip dips are commonly linked to lower toàn thân fat stores in these areas, as there’s less fat khổng lồ “fill” in the gap. Fat storage on the body is highly genetic & hormone-based, meaning your ability lớn store fat in this area is out of your control (7).

While building muscle mass in your glutes & gaining some body fat may slightly reduce the appearance of hip dips, it’s unlikely that these measures will completely get rid of them.


Visible hip dips are mostly caused by the shape of your skeleton, such as the width of your hip bones, as well as where muscle & fat are distributed near your hips và buttocks.

Hip dips are completely normal và nothing to lớn be concerned about.

As mentioned, they’re a result of your body’s unique structure và not an indication of your health status. Likewise, their presence doesn’t necessarily reflect your body fat percentage.

Fortunately, there has been a growing trend toward body toàn thân acceptance, with many social truyền thông influencers & celebrities embracing their hip dips for what they are — a normal, beautiful part of the human body.


Hip dips are a normal part of human anatomy & not an indication of your health status.

Though certain exercises may help reduce the appearance of hip dips, they won’t completely get rid of them.

What’s more, you cannot decide where your body toàn thân stores fat (7).

Despite many online videos và websites touting the “secret” khổng lồ getting rid of hip dips, no exercises, diets, or lifestyle habits will change the shape of your skeleton.

Knowing this will help you come to terms with the normalcy of hip dips và instead focus on things you can vị to make your hips stronger & more stable.


Since hip dips are mostly based on genetics và bone structure, you cannot get rid of hip dips via dietary, exercise, or lifestyle modifications.

Instead of focusing on the appearance of your hips, try khổng lồ focus on what really matters — your hip strength & stability.

The hips are a general term for the bones of the pelvis (ilium, ischium, and pubis) và the surrounding musculature. They’re important due lớn their role in stabilizing the body and one of the largest weight-bearing structures in your body.

Having good hip strength và stability will help you perform daily activities more easily and reduce your risk of injury. In fact, weak hips are linked khổng lồ greater knee pain, while performing hip-strengthening exercises is associated with reduced pain & injury (8, 9, 10).

While you can’t change your hip structure, you can perform exercises lớn strengthen the muscles around them that are responsible for proper hip movement.

The major muscles of the hips include (4, 5, 6):

hip extensors (gluteus maximus, hamstrings, and adductor magnus)

By including exercises that target these muscle groups, you can support the stability and mobility of your hips. Moreover, building muscle mass in the gluteus medius & surrounding muscles may reduce the overall appearance of hip dips.


Try khổng lồ focus on hip strength và stability, which are more important for the activities of daily living, injury prevention, and pain reduction.

Xem thêm: Lời Bài Hát Ngày Đầu Tiên (Lyrics), Lời Bài Hát Ngày Đầu Tiên

Exhale as you lift one leg up, creating a 90-degree angle with your other leg. Keep your knee bent.Inhale as you slowly lower your leg back down. Keep your knee from touching the floor before you lift it again.Do this movement 15 times. On the last repetition, pulse your leg 10 times in the upper position before lowering it.Repeat on the opposite side.

2. Standing kickback lunges

This exercise is great for providing balance & stability in the body. It works your thighs & buttocks. Make sure you keep your core & front leg và foot engaged throughout the pose.

Start in a standing position with your hands in front of your chest in Prayer pose.Inhale & lift your right knee up to lớn your chest.Exhale & step your right leg back.Lower your right knee down into a lunge with control. Stay on the ball of your back foot và keep your toes facing forward.Inhale to lớn lift your right knee back up to lớn your chest. Do 12 lunges. On the last repetition, keep your leg back & pulse up and down 12 times.Repeat on the opposite side.

3. Standing side leg lifts

Standing leg lifts help strengthen the muscles along the sides of your hips & butt. You may also feel a stretch in your inner thigh.

Ensure the movement is steady and controlled. Don’t jerk or rush the movement, và try khổng lồ keep your body toàn thân straight. Vị not lean to lớn either side.

For added difficultly, you can do this exercise using ankle weights.

Stand facing forward with your left side near a table, chair, or wall.Using your left hand for balance and support, root into your left foot và lift your right foot slightly off of the floor.Exhale và slowly lift your right leg lớn the side while keeping your right toes facing forward.Slowly lower your leg on an inhale.Do 12 leg lifts on both sides.

4. Squats

Squats are a great way khổng lồ tone your thighs, hips, & butt. Make sure khổng lồ keep your back straight và toes facing forward. Engage your abdominal muscles for extra support. You can hold a dumbbell while doing these squats.

Stand with your feet slightly wider than your hips.Exhale as you slowly lower down as though you’re sitting into a chair.Inhale và stand back up.Repeat this 12 times.On the last repetition, hold the lower pose and pulse up & down 12 times.

5. Standing side-to-side squats

These squats work the sides of your legs, buttocks, và hips. Keep your butt low during these squats. You can also bởi these squats using ankle weights.

Start in a standing position with your feet close together.Lower into a squat position.Move your right foot lớn the right.Then bring your left foot to meet your right foot as you straighten your knees and stand upright.Next, step your left foot khổng lồ the left, while bending into a squat position.Bring your right foot over khổng lồ meet your left foot & stand up straight.Do 10 of these squats on each side.

6. Side lunges

Side lunges work your entire leg và help define your hips and buttocks. Make sure you keep the toes of both feet facing forward. You can also hold a dumbbell while doing these lunges.

Stand with your feet wide apart.Root into your right foot as you bend your right knee & lower your butt down. Your right leg will be bent, and your left leg will be straight.Continue pressing into both feet.Stand up with both legs straight.Do 12 lunges on each side.

7. Side curtsy lunges

This pose works your thighs và the side of your buttocks. Try to lớn stay low lớn the ground the whole time. Keep the toes of your front foot facing forward. Make sure you’re really stepping out khổng lồ the side. You can also vì chưng these lunges while holding a dumbbell.

Start by standing with your feet together.Lift your right leg và bring it behind your left leg.Lower your right knee down toward the floor into a curtsy lunge.Stand back up & bring your right foot in line with your left foot, back lớn the starting position.Repeat on the opposite side.Do 15 lunges on each side.

8. Glute bridges

This exercise works your buttocks và thighs. Engage your abdominals. This will help you support your body toàn thân and work your stomach muscles.

Lie down on your back with your arms alongside your body and your knees bent.Have your feet slightly wider than your hips.Exhale and slowly lift your hips & butt.Inhale as you lower back down.Repeat 15 times. On the last repetition, hold the upper pose for at least 10 seconds, and then open and close your knees 10 times before lowering your hips back down.

9. Leg kickbacks

This exercise helps lift your butt. Keep your chip core engaged to lớn protect your lower back, & do the movements slowly. You can use ankle weights for these exercises.

Start on all fours as you would in Cat-Cow pose.Keep your hands underneath your shoulders và your knees underneath your hips.Extend your right leg out straight. Then, slowly lift your leg until it’s parallel to the floor.Lower your leg back down to the floor.Do 15 repetitions. On the last repetition, keep your leg lifted so it’s parallel lớn the floor. Pulse your leg up và down 15 times.Repeat on the opposite side.

10. Lying-down side leg raises

These leg raises target your outer thighs and butt. Make sure you use the muscles in your hips và butt lớn perform the movements. You can use ankle weights for these exercises.

Lie down on your right side, making sure your body is in a straight line.Bend your right elbow & use your hand to support your head, or keep your arm down on the floor.Keep your left hand on the floor in front of you for support.Slowly lift your left leg up into the air, keeping your toes facing forward.Lower your leg down without letting it touch your right leg.Do đôi mươi repetitions. On the last repetition, keep your leg at the top và do đôi mươi pulses.Repeat on the opposite side.Summary

Many great at-home exercises can help strengthen your hips. Choosing exercises that work various muscles involved in hip movement will help maintain your hip health.

The bottom line

Hip dips are a normal part of the human body toàn thân and nothing you need khổng lồ get rid of. They’re mostly based on your genetics & bone structure.

No amount of exercise or lifestyle changes will completely get rid of them. Instead, you’re better off focusing on strength & stability exercises. These will help keep your hips healthy khổng lồ prevent injury and help you move around easier.

Though it may be difficult lớn come to terms with the normalcy of hip dips, doing so will provide you the freedom to focus on things that can benefit your body and mind.

All in all, the best thing you can vị for your hips is lớn focus on their function và health. Being active and social with activities lượt thích dancing, hiking, skiing, or walking will give you more satisfaction than chasing an unrealistic beauty standard ever could.

Nổ hũ club online uy tín
game đổi thưởng uy tín gamedoithuong88
SUNCITYVN | win79 | https://nhacai789bet.co/ |