Hip Dips Exercise Benefits: Hip Dips Exercises Won’t Get Rid of Them 

Hip Dips Exercise Benefits: Hip Dips Exercises Won’t Get Rid of Them

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Hip dips, also known as hip divots or violin hips, are inward curves on the sides of your body that occur right below each hip bone. Other names for hip dips are hip divots and violin hips.

It’s possible that up until lately, you had never heard of hip dips or even considered that they could 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.

Hip dips are perfectly normal and not something you should or can try to get rid of. Despite the recent surge in interest in hip dip removal, this is not something that can be done. In point of fact, hip dips are largely influenced by your genetics and build, both of which are fixed characteristics that cannot be altered.

This article covers all you need to know about hip dips, including the factors that contribute to their development and a list of exercises for developing strong and healthy hips.

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What are hip dips?

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

In certain individuals, the skin in this region is attached to the greater trochanter of the femur in a manner that is more closely knit, which results in the appearance of indentations.

Hip dips are a natural feature of the structure of the human body and might seem different in different people. Hip dips can be very obvious for certain people, giving the appearance of significant depression in the hip area. It’s possible that other people don’t notice them as much.

The composition of the bones in your pelvis and femur will determine whether or not you are aware of them. Their physical appearance can also be improved by increasing their muscle mass and paying attention to how fat is distributed throughout the body.

Hip dips are typical indentations that appear on the sides of your upper thighs immediately below your hip bones. These indentations can be seen in both men and women.

What causes hip dips?

The majority of the time, hip dips are caused by your bone architecture, which is largely 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 bigger trochanter’s circumference, if you will (the top of your femur)

the lengths of the distances between the greater trochanter, your hip socket, and your ilium (a component of your pelvis).

the length of the femoral neck that you have

your fat distribution

your muscular mass

These aspects play a significant role in determining the contour of your buttocks and hips, as well as the visibility of any hip dips.

People who have hip bones that are wider than average and greater vertical space between the ilium and the hip socket are more likely to have hip dips. In addition to this, the size, location, and angle of the greater trochanter and the head of the femur are all factors that might affect how visible hip dips are.

When taken together, these factors might produce a larger space between the bones, which can ultimately result in a chip dip that is more prominent.

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 ability to store fat in the body is largely 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 gaining some body fat could significantly lessen the look of hip dips, but it’s highly doubtful that either of these things would eliminate them entirely.

Visible hip dips are mostly created by the structure of your skeletons, such as the breadth of your hip bones, as well as the location of your muscle and fat distribution near your hips and buttocks. This can be seen in people who are thin or overweight.

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Hip dips are normal

Hip dips are quite natural and there is absolutely no reason to be concerned about them.

As was indicated, they are the outcome of the distinctive structure of your body and are not an indication of the state of your health. In a similar vein, their appearance does not necessarily reflect the amount of fat that is stored in your body.

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 normal component of the human body.

The dipping of the hips is a perfectly normal component of the human anatomy and in no way indicates the state of your health.

Can you get rid of hip dips?

Even though specific exercises may help lessen the look of hip dips, this does not mean that they will be fully eliminated by doing these activities.

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

There are a lot of videos and websites on the internet that claim to have discovered the “secret” to getting rid of hip dips, but the truth is that no exercises, diets, or habits of lifestyle can modify the structure of your skeleton.

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 the things you can do to make your hips stronger and more stable.

It is impossible to get rid of hip dips by making changes to your food, your exercise routine, or your lifestyle because hip dips are mostly determined by heredity and bone structure.

Focus on hip function instead

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

The ilium, ischium, and pubis are the three bones that make up the pelvis, and the surrounding muscles and connective tissue are referred to as the hips. Due to the fact that they are one of the major weight-bearing structures in your body, they play a crucial function in maintaining the body’s stability.

You will be able to complete day-to-day activities with less effort and be less likely to sustain an injury if you have adequate hip strength and stability. In point of fact, having weak hips is connected with increased knee pain, whereas practicing exercises 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 responsible for healthy hip movement by engaging in certain activities.

The following are some of the primary muscles that are found in the hips:

Extensors of the hip (gluteus maximus, hamstrings, and adductor magnus)

flexors of the hips (iliacus, 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 latae)

lateral rotators (quadratus femoris, piriformis, obturator internus, and externus, superior, and inferior gemellus)

You can improve the mobility and stability of your hips by integrating workouts in your routine that focus on the aforementioned muscle groups. In addition, increasing the amount of muscular mass in the gluteus medius and the muscles that surround it may help to lessen the overall look of hip dips.

A SUMMARY Of the many things that are vital for the activities of daily life, the prevention of injuries, and the decrease of pain is an emphasis on developing hip strength and stability.

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At-home hip-strengthening exercises

It’s possible that strengthening your hips will help you accomplish daily duties more effectively, minimize pain 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)

Your outer thighs, hips, and side buttocks will receive a workout from these exercises. Make sure that your weight is distributed properly between your hands and your knees at all times. You can make it more challenging by positioning a dumbbell so that it is behind your knee.

  • Begin on all fours in the same manner that you would for a cat-cow stance. Be sure to maintain your hands directly beneath your shoulders, and your knees directly underneath your hips. This will ensure that you are in the correct position.
  • As you elevate one leg higher than the other, exhale as you create an angle of 90 degrees between the two legs. Keep your knee bent.
  • Take a deep breath in as you slowly lower your leg back down to the ground. Before you elevate your leg again, make sure that your knee does not touch the floor.
  • Perform this movement fifteen times in a row. Before lowering your leg for the final repetition, make sure you pulse it 10 times while it is in the top position.
  • On the other side, repeat the process.

2. Standing kickback lunges

This is an excellent workout to perform if you want to improve your body’s balance and stability. You’ll feel a good workout in both your thighs and buttocks. Throughout the entirety of the posture, you will want to ensure that you keep your core engaged as well as your front leg and foot.

To begin, get into a standing stance and bring your hands into a prayer position in front of your chest.

Take a deep breath in 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.

Take a deep breath in as you bring your right knee to your chest and then exhale to lower it.

Do 12 lunges. During the final repetition, you should retain your leg in the back position and pulse 12 times in each direction.

On the other side, repeat the process.

3. Standing side leg lifts

Lifting your legs while standing is an excellent way to build strength in the muscles that run along the sides of your hips and butt. Additionally, you can feel a stretch in the innermost part of your leg.

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

You can 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 while you support yourself with your left hand and balance yourself by lifting your right foot off the ground just a little bit.

Exhale, then lift your right leg to the side as slowly as you can while keeping the front of your right foot pointing front.

While taking a deep breath in, slowly lower your leg.

Perform a set of 12 leg lifts on each side.

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4. Squats

Squats are an excellent exercise for toning your butt, thighs, and hips all at the same time. Make sure that your back is upright and that your toes are pointing forward at all times. Contracting your abdominal muscles will provide you with additional support. During these squats, you are able to carry a dumbbell in your hands.

Take a position in which your feet are just a hair wider apart 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.

This should be done 12 times.

Hold the lower stance for the final repeat while moving up and down 12 times in quick succession.

5. Standing side-to-side squats

Your hips, thighs, and buttocks will all 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 relatively 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.

After that, move your left foot to the left and bend over into a squat position at the same time.

Straighten your posture by bringing your right foot to meet your left one, then standing up.

Perform 10 repetitions of this squat on each side.

6. 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 feet are pointed in the same direction. While performing these lunges, you can also carry a dumbbell in one hand.

Keep your feet quite far apart when you stand.

Plant your right foot firmly on the ground while bending your right knee and bringing your butt down. Your left leg will be in a straight position, whereas 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.

Do 12 lunges on each side.

7. Side curtsy lunges

Your thighs and the side of your buttocks will get a workout from this stance. Make it a point to keep your body low to the ground at all times. Maintain a forward orientation for the toes on your lead foot. Check that you are moving to the side of the road in a genuine manner. These lunges can also be performed while holding 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 in a crouching position.

In order to perform a curtsy lunge, bring your right knee all the way down to the floor.

You should now return to the starting position by standing back up and bringing your right foot into alignment with your left foot.

On the other side, repeat the process.

Perform 15 lunges on each of the two sides.

8. Glute bridges

Your thighs and buttocks will both benefit from this exercise. Activate your abdominal muscles. This will assist you in supporting your body and working the muscles in your stomach.

Position yourself so that you are lying on your back with your arms by your sides and your knees bent.

Maintain a comfortable distance between your feet and your hips.

Exhale, then slowly lift your buttocks and hips off the floor.

As you come back down, take a deep breath in.

It should be done 15 times. Hold the top stance for at least ten seconds as part of the final repetition. After that, open and close your knees ten times before bringing your hips back down to the starting position.

9. Leg kickbacks

You’ll notice a lift in your butt thanks to this exercise. Your lower back will be protected if you keep your core engaged and move carefully through the exercises. These exercises can be done with ankle weights if you have them.

Begin by getting down on all fours, as if you were going to do the Cat-Cow stance.

Maintain a position in which your hands are under your shoulders and your knees are under your hips.

Extend your right leg out in front of you in a straight line. The next step is to gradually raise your leg until it is perpendicular to the ground.

Bring your leg back down to the floor and rest it there.

Perform 15 reps of the exercise. Keep your leg up so that it is parallel to the floor as you perform the final repeat of the exercise. Perform 15 repetitions of moving your leg up and down.

On the other side, repeat the process.

10. Lying-down side leg raises

Your outer thighs and butt are going to feel the burn from these leg raises. When you complete the movements, you should make sure to engage the muscles in your hips and butt. These exercises can be done with ankle weights if you have them.

Lie on your right side and align your body such that it is in a straight line when you do so.

Either keep your right arm down on the floor or flex your right elbow and use your hand to support the weight of your head.

Maintain your support by keeping your left hand on the floor in front of you.

Raise your left leg into the air while maintaining your toe’s pointed front. Do this in a slow and controlled manner.

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 very last repeat, you will continue to hold your leg in the top position while performing 20 pulses.

On the other side, repeat the process.

Your hips can be strengthened with a variety of wonderful workouts that you can do at home. Selecting workouts that target the many different muscles that are involved in hip mobility might assist you in keeping your hips in good health.


There is no reason to worry about getting rid of your hip dips because they are a natural part of the human body. The majority 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 entirely. Instead, you should put more of your attention into 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 easier for you to move around.

You will have the freedom to focus on things that can be beneficial to both your body and mind if you are able to accept the normalcy of hip dips. This is true despite the fact that it may be tough for you to do so.

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

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