Parents: Teens and Hip Dips—What’s Normal (and How to Talk About Body Image)

Many parents are hearing new body-related terms from teens—especially through social media. One of the most common is hip dips. Teens may ask if hip dips are “normal,” whether they can be changed, or if they mean something is wrong with their body. This can be a sensitive topic tied closely to self-esteem, mental health, and physical development.

Below is a clear, medically accurate guide to help parents understand hip dips, support healthy body image, and know when—if ever—medical input is needed.

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What Are Hip Dips?

Hip dips are the inward curves or indentations that appear just below the hip bone and above the upper thigh. They are also sometimes called “violin hips.” Hip dips are not a condition or diagnosis. They are a normal variation of human anatomy.

Hip dips happen because of how the pelvis, hip bones, muscles, and fat are shaped and positioned. Some people have very noticeable hip dips, while others have almost none.

Key point: Hip dips are not a sign of poor health, weak muscles, or a problem with development.

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Why Teens Notice Hip Dips More Today

Hip dips have existed forever, but they’ve become a major focus in recent years due to:

• Social media filters and trends that promote a single body shape
• Fitness influencers claiming hip dips can be “fixed”
• Comparison culture during adolescence
• Increased body awareness during puberty

Teens are especially vulnerable to body comparison because their bodies are changing quickly. Growth spurts, fat redistribution, and hormonal shifts can make natural features feel unfamiliar or “wrong,” even when they are normal.

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Are Hip Dips Normal During Puberty?

Yes. Hip dips are completely normal at any age, including during puberty.

During the teen years:

• Bones may grow faster than muscles or fat
• Fat distribution shifts due to hormones
• Posture and movement patterns change

These changes can make hip dips more noticeable for a time. For some teens, hip dips become less noticeable as their bodies mature. For others, they remain—and that’s still normal.

There is no medical guideline that defines hip dips as abnormal or something that needs treatment.

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Can Exercise or Weight Change Remove Hip Dips?

This is where misinformation causes confusion.

• Exercise can strengthen muscles, but it cannot change bone structure
• Weight gain or loss may change appearance, but hip dips often remain
• Spot-reduction (targeting fat loss in one area) is not possible

Some fitness routines may slightly reduce the appearance of hip dips by building muscle around the hips, but they cannot eliminate them. Promises to “fix” hip dips are often exaggerated or misleading.

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When Hip Dips Are Not the Real Issue

Sometimes, concern about hip dips is actually about something deeper:

• Low self-esteem
• Anxiety about appearance
• Disordered eating patterns
• Fear of social judgment
• Pressure to look a certain way

If a teen becomes overly focused on hip dips—checking mirrors constantly, avoiding clothes, or expressing shame—this deserves attention and support.

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How Parents Can Talk to Teens About Hip Dips and Body Image

The conversation matters more than the conclusion. Teens don’t need lectures—they need understanding.

Helpful Ways to Start the Conversation

• “I’ve noticed you seem worried about your body lately. Want to talk about it?”
• “A lot of people online talk about hip dips, but bodies come in many shapes.”
• “What have you heard about hip dips?”

What to Emphasize

• Hip dips are normal anatomy
• Bodies are not trends
• Health is more important than appearance
• Social media often shows unrealistic images

What to Avoid

• Dismissing feelings (“It’s no big deal”)
• Comparing them to others
• Making comments about weight or shape
• Pushing dieting or appearance-focused solutions

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Supporting Healthy Body Image at Home

Parents play a powerful role in shaping how teens see themselves.

Practical Ways to Help

• Model neutral or positive body talk about yourself
• Focus praise on strengths, effort, and character
• Encourage movement for enjoyment, not appearance
• Limit exposure to harmful social media content
• Normalize body diversity in everyday conversations

Encourage Critical Thinking

Help teens question what they see online:

• Is this image edited?
• Is this person making money from insecurity?
• Does this body type represent most people?

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When Hip Dips Might Be Linked to Physical Discomfort

Hip dips themselves do not cause pain. However, teens may also complain of:

• Hip pain
• Clicking or popping in the hip
• Pain with sports or walking
• Stiffness or limited movement

These symptoms are usually unrelated to hip dips and may come from muscle strain, overuse, growth-related changes, or joint issues.

If your teen mentions discomfort, you might consider doing a free, online symptom check for Hip pain to better understand what could be going on.

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When to Speak to a Doctor

While hip dips are normal, some symptoms should never be ignored. Speak to a doctor if your teen has:

• Persistent or worsening hip pain
• Pain that interferes with sleep or daily activities
• Limping or difficulty walking
• Swelling, redness, or warmth in the hip
• Sudden pain after an injury
• Signs of an eating disorder or severe body image distress

Anything that feels serious, life-threatening, or rapidly worsening should be evaluated by a medical professional as soon as possible.

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Mental Health Matters Too

Concerns about hip dips can sometimes be a sign of deeper emotional stress.

Consider professional support if your teen:

• Avoids social activities due to appearance
• Shows obsessive checking or comparison behaviors
• Expresses hatred toward their body
• Talks about extreme dieting or exercise
• Seems anxious or depressed

Early support can make a big difference in long-term confidence and well-being.

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The Bottom Line for Parents

• Hip dips are normal and part of natural body structure
• They are not a health problem and don’t need fixing
• Social media often exaggerates concerns about appearance
• Teens need reassurance, accurate information, and empathy
• Physical pain or emotional distress should be taken seriously

By keeping conversations open, factual, and supportive, parents can help teens develop a healthier relationship with their bodies—one that lasts well beyond adolescence.

If you ever have concerns about your teen’s physical symptoms or mental health, speak to a doctor or qualified healthcare professional to ensure nothing serious is being overlooked.