What Are Hip Dips?

Hip dips—sometimes called "violin hips," "hip dents," or "trochanteric depressions"—are inward curves or indentations along the sides of the hips, just below the hip bone (greater trochanter of the femur). They're a natural part of human anatomy and are influenced by your skeletal structure, muscle and fat distribution, and overall body composition.

Anatomy and Terminology

• Pelvic bone shape
  Every pelvis has a slightly different width, tilt and depth. These variations affect how the skin, muscle and fat "lay" over the hip area.
• Greater trochanter
  This bony landmark on the outside of the thigh bone (femur) creates a natural shelf under the hip. The skin and soft tissue around it can form a visible dip.
• Fascia and muscle layers
  The gluteus medius and minimus muscles, along with a fibrous layer called fascia, influence how smoothly the outer hip slopes.
• Fat distribution
  Genetics, hormones and lifestyle can determine how much fat you carry around your hips, which may accentuate or soften hip dips.

What Causes Hip Dips?

Hip dips are not a sign of a medical problem. They're simply the result of how your bones, muscles and fat join together. Key factors include:

• Genetics
• Sex hormones (estrogen promotes hip and thigh fat storage in people assigned female at birth)
• Overall body fat percentage
• Muscle mass around the outer hips and thighs
• Pelvic tilt (the angle at which your pelvis sits relative to your spine)

Are Hip Dips "Normal"?

Absolutely. Hip dips exist on a spectrum:

• Many people have very subtle hip dips that aren't obvious under clothing.
• Others have more pronounced curves that show clearly in certain outfits or swimwear.
• Neither extreme is abnormal—just a normal variation of human body shape.

Impact on Health

• Hip dips themselves are not harmful and do not cause pain.
• They do not indicate weak bones or muscles.
• They are not a sign of a nutritional deficiency or disease.
• Rarely, a sudden change in the appearance of your hips (new asymmetry, swelling or pain) could signal an injury, bursitis or other condition. If you're experiencing any of these symptoms, use Ubie's free AI-powered Hip pain Symptom Checker to quickly assess whether you should seek medical attention.

Can You Reduce or "Fix" Hip Dips?

Because hip dips arise from bone structure, you can't completely eliminate them. However, you can improve the overall look of your hips by:

1. Strengthening surrounding muscles
   • Gluteus medius and minimus exercises (side leg raises, clam shells)
   • Hip abduction movements using resistance bands
2. Building muscle mass
   • Compound lower-body lifts (squats, lunges, deadlifts)
   • Progressive overload (gradually increasing weight or resistance)
3. Managing body fat
   • Balanced diet with adequate protein, healthy fats and carbohydrates
   • Regular cardiovascular exercise
4. Posture and movement
   • Pelvic tilts and core stability drills
   • Yoga and Pilates to improve alignment
5. Clothing and padding
   • Contouring undergarments or padded shorts
   • High-rise pants and skirts to smooth the hip line

While these strategies can soften the look of hip dips, they won't change the underlying bone structure. Be wary of any program or procedure that promises to "erase" hip dips completely without surgery.

Cosmetic Options

For those who desire a more permanent change, cosmetic procedures exist, such as:

• Fat grafting (autologous fat transfer)
• Filler injections (biocompatible synthetic fillers)
• Implants (less common for hip dips)

These interventions carry risks (infection, asymmetry, recovery time) and can be costly. Always consult a board-certified plastic surgeon if you're considering cosmetic surgery.

When to Talk to a Doctor

You don't need medical clearance for normal hip dips. However, see a healthcare professional if you experience:

• New or severe hip pain
• Swelling, redness or warmth over the hip bone
• Difficulty walking or bearing weight
• Numbness, tingling or weakness in the leg
• A sudden change in hip shape following injury

For any life-threatening or serious symptoms, speak to a doctor right away.

Embracing Your Natural Shape

Hip dips are a normal part of human diversity. Here are some tips to build body confidence:

• Focus on strength and function, not perfect curves
• Wear clothes that make you feel good—high-waisted bottoms can highlight your waist
• Practice positive self-talk and celebrate what your body can do
• Surround yourself with body-positive role models and communities

Above all, remember that your body shape is unique to you, and hip dips are simply one more way our bodies vary in form.

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If you're experiencing any unusual discomfort or concern around your hips, get personalized guidance with Ubie's free AI-powered Hip pain Symptom Checker to help determine your next steps. And if you're unsure or your symptoms could indicate something serious, be sure to speak to a doctor.