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Published on: 1/30/2026
Hip dips are a normal, harmless body contour shaped mostly by pelvic bone structure, muscle placement, and fat distribution; exercise and posture can modestly smooth their look, but they cannot change bone anatomy, and weight changes can affect visibility unpredictably. There are several factors to consider, including when hip pain needs medical evaluation and the real risks and limits of cosmetic procedures; see below for specific exercises that can help with shape, posture tips, red flags for pain, and mental health support to guide your next steps.
If you’ve spent any time on social media or fitness blogs, you’ve likely seen the term hip dips. They’re often discussed as something to “fix” or “get rid of,” which can leave many women confused or worried about their bodies. The truth is much simpler—and far less alarming—than the internet sometimes suggests.
This guide explains what hip dips are, why they happen, what can (and cannot) change their appearance, and when hip-related symptoms should be checked by a medical professional. The goal is clarity, not pressure.
Hip dips are the inward curves that appear just below the hip bones on the outer sides of the thighs. They’re also sometimes called “violin hips” because of their shape.
From a medical and anatomical standpoint, hip dips are:
Hip dips are not a disease, defect, or sign that something is “wrong.”
Hip dips are primarily caused by bone structure, not lifestyle choices. Several factors work together:
The pelvis is a rigid bone. The width and angle of your hip bones determine how smoothly your hips transition into your thighs.
This is largely genetic.
Muscles don’t attach in a perfectly smooth curve around the hip.
No amount of exercise can change where muscles attach to bone.
Body fat fills in some contours, but it distributes differently for each person.
Even at higher or lower body weights, hip dips often remain visible.
Yes. Completely normal.
From a medical perspective:
Orthopedic and anatomical research confirms that hip dips are simply a visible result of skeletal structure and soft tissue distribution.
This is where expectations need to be realistic.
Targeted strength training may:
Exercises often recommended include:
Exercise cannot:
If you see dramatic “before and after” claims online, they’re often influenced by lighting, posing, or photo editing rather than anatomy.
Sometimes—but not always.
However:
Sustainable health matters far more than chasing a specific body contour.
Hip dips themselves do not cause pain.
However, pain in the hip area can come from other sources, such as:
If you’re experiencing discomfort, stiffness, or limited movement, it’s important not to assume it’s related to hip dips.
You might consider doing a free, online symptom check for Hip pain to better understand what could be causing your symptoms and whether medical follow-up is needed.
Yes—posture can influence appearance, though it won’t change anatomy.
Poor posture may:
Improving posture can help:
Posture-focused activities include:
Some cosmetic procedures aim to alter the appearance of hip dips, such as fat transfer or fillers. From a medical perspective:
Anyone considering cosmetic intervention should have a thorough discussion with a qualified healthcare professional about risks, benefits, and alternatives.
Hip dips became widely discussed due to beauty trends—not medical concern. It’s worth remembering:
If concern about hip dips is causing distress or affecting self-esteem, that concern deserves care and attention. Speaking with a healthcare provider or mental health professional can be helpful and supportive.
While hip dips themselves are harmless, hip symptoms should not be ignored if they include:
These symptoms may point to conditions that require medical evaluation. Always speak to a doctor about anything that could be serious or life-threatening. Early assessment can prevent complications and improve outcomes.
Your body’s shape is not a diagnosis. Understanding what hip dips are—and what they are not—can help you make informed, confident decisions about your health.
If you have questions about hip pain, mobility, or overall joint health, start with a trusted medical professional and consider using a reliable symptom checker as a first step toward clarity.
(References)
* Wajchenberg, B. L., et al. "Determinants of gluteal-femoral fat mass and distribution in women: a systematic review." *Hormone Molecular Biology and Clinical Investigation*, vol. 47, no. 1, 2021, pp. 29-41. https://pubmed.ncbi.nlm.nih.gov/33979870/
* Mian, A., et al. "Anatomy of the buttock and thigh for aesthetic surgery." *Clinics in Plastic Surgery*, vol. 41, no. 1, 2014, pp. 1-14. https://pubmed.ncbi.nlm.nih.gov/24368144/
* Shoukry, A., et al. "Pelvic morphology and its association with body fat distribution in women." *Journal of Anatomy*, vol. 221, no. 3, 2012, pp. 288-295. https://pubmed.ncbi.nlm.nih.gov/22900742/
* Mofid, A., et al. "Gluteal Fat Grafting for Hip Dips: A Review of Techniques and Outcomes." *Aesthetic Plastic Surgery*, vol. 47, no. 1, 2023, pp. 235-242. https://pubmed.ncbi.nlm.nih.gov/36034179/
* Dayan, S. H., et al. "Non-Surgical Body Contouring for the Buttocks and Thighs." *Seminars in Cutaneous Medicine and Surgery*, vol. 38, no. 6, 2019, pp. 1014-1021. https://pubmed.ncbi.nlm.nih.gov/31885404/
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