Body image trends have long influenced fitness goals, and hip dips—those inward curves along the sides of the hips—have recently drawn attention in the media. Many people are concerned about the appearance of hip dips, often feeling self-conscious or even pressured to eliminate them. However, it’s important to understand that hip dips are a natural part of human anatomy, largely determined by bone structure and genetics. Instead of focusing on eliminating them, which is neither practical nor healthy, you can work toward strengthening and toning the surrounding muscles to enhance overall lower-body strength and shape. Here's what you need to know about hip dips and the best exercises to help you feel confident and strong.
What Are Hip Dips?
Hip dips, also referred to as violin hips, are the inward curves along the sides of your body, just below the hip bones. They occur where the skin is attached to the deeper part of the thigh bone (trochanter), creating a natural indentation. Hip dips are more noticeable in some people due to differences in pelvic structure, fat distribution, and muscle tone.
Are Hip Dips Normal?
Yes! Hip dips are completely normal and natural. They are a result of your unique bone structure and body composition. Some people have more prominent hip dips due to wider-set hips or lower body fat distribution, while others may have less noticeable dips. Regardless, hip dips are not an indicator of fitness or health levels.
Why You Should Embrace Your Hip Dips
It’s important to shift your mindset away from eliminating hip dips and toward embracing your natural body shape. Societal beauty standards often create unrealistic expectations, but the truth is that bodies come in all shapes and sizes. Instead of worrying about how to hide or fix hip dips, focus on what your body can do and how to make it stronger and healthier.
The Importance of Strengthening Your Hips and Glutes
While you can’t change your bone structure, you can strengthen the muscles around your hips to improve their overall appearance and functionality. Building strong glutes, hips, and thighs not only enhances your body shape but also provides numerous health benefits:
Improved Stability: Strong hips and glutes help stabilize your pelvis and lower body, reducing the risk of injury.
Better Posture: Strengthening your core and lower body improves your posture and balance.
Enhanced Athletic Performance: A strong lower body contributes to better performance in activities such as running, jumping, and lifting.
Reduced Pain: Strengthening your hips can alleviate lower back and knee pain caused by muscle imbalances.
Best Exercises to Strengthen Your Hips and Glutes
The following exercises target the glutes, hips, and thighs, helping you build strength and improve muscle tone in these areas. Incorporate these exercises into your workout routine 2-3 times per week for the best results.
1. Glute Bridges
Glute bridges are excellent for activating the glutes and strengthening the lower back and core.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms at your sides, palms facing down.
Press through your heels to lift your hips off the ground, squeezing your glutes at the top.
Lower your hips back down and repeat for 10-15 reps.
Tip: To make it more challenging, try single-leg glute bridges.
2. Clamshells
Clamshells target the gluteus medius, an important muscle for hip stability.
How to do it:
Lie on your side with your legs stacked and knees bent at a 90-degree angle.
Rest your head on your bottom arm and place your top hand on your hip.
Keep your feet together and lift your top knee as high as you can without rotating your hips.
Lower your knee back down and repeat for 10-15 reps on each side.
Tip: Use a resistance band around your thighs for added difficulty.
3. Bulgarian Split Squats
This exercise targets the glutes, hamstrings, and quads while also improving balance.
How to do it:
Stand a few feet in front of a bench or sturdy surface.
Place your back foot on the bench, keeping your front foot firmly planted.
Lower your body into a lunge position, ensuring your front knee doesn’t extend past your toes.
Push through your front heel to return to the starting position.
Repeat for 8-12 reps on each leg.
4. Fire Hydrants
Fire hydrants are great for targeting the glutes and hip abductors.
How to do it:
Begin on all fours with your wrists under your shoulders and knees under your hips.
Keeping your knee bent, lift one leg out to the side until it’s parallel to the ground.
Lower your leg back down and repeat for 10-15 reps on each side.
Tip: Add a resistance band around your thighs to increase the intensity.
5. Side-Lying Leg Lifts
This exercise targets the outer thighs and glutes.
How to do it:
Lie on your side with your legs straight and stacked.
Rest your head on your bottom arm and place your top hand on your hip.
Lift your top leg as high as you can, keeping it straight.
Lower it back down and repeat for 10-15 reps on each side.
Tip: To make it more challenging, use ankle weights.
6. Sumo Squats
Sumo squats work the glutes, inner thighs, and quads.
How to do it:
Stand with your feet wider than shoulder-width apart and toes pointed outward.
Lower your body into a squat position, keeping your chest lifted and back straight.
Push through your heels to return to the starting position.
Repeat for 12-15 reps.
Tip: Hold a dumbbell or kettlebell for added resistance.
7. Curtsy Lunges
Curtsy lunges target the glutes, quads, and inner thighs.
How to do it:
Stand with your feet hip-width apart.
Step your right leg behind your left leg, lowering into a lunge position.
Return to the starting position and repeat on the other side.
Perform 10-12 reps on each side.
8. Hip Thrusts
Hip thrusts are one of the most effective exercises for glute activation.
How to do it:
Sit on the ground with your upper back against a bench and your knees bent.
Place a weight across your hips for added resistance.
Press through your heels to lift your hips, squeezing your glutes at the top.
Lower your hips back down and repeat for 10-12 reps.
Final Thoughts
Hip dips are a normal and natural part of your body, shaped by your unique anatomy. Instead of focusing on changing your appearance to fit unrealistic beauty standards, shift your attention to strengthening your lower body for improved health, stability, and confidence. By incorporating the exercises outlined above, you can enhance your glute and hip strength, boost your athletic performance, and embrace your body as it is—strong, capable, and beautiful.
