Hip dips, also known as "violin hips," are a natural and common body shape variation. They refer to the slight indentations or inward curves that appear on the sides of your body, just below each hip bone. The term "hip dip" isn't one you're likely to hear in a doctor's office because it doesn't describe a medical phenomenon. It's a phrase that developed on social media, where medical misinformation and unhealthy attitudes about body shape circulate largely unchecked.
A person with hip dips has visible indentations in between their hip and thigh area. These naturally occurring indents or depressions on the outside part of your upper legs just below your hip bone can vary in appearance. For some people, the skin in this area is more tightly connected to the greater trochanter of the femur, causing the appearance of indentations. For others, hip dips may be less noticeable. Whether you notice them depends on the bone structure of your pelvis and femur. Their appearance can also be enhanced based on muscle mass and how your body distributes fat.
Hip dips are a normal part of the human body and not something you should try to get rid of. In fact, hip dips are mostly determined by your genetics and build — two things you can’t change. The appearance of hip dips is primarily caused by the natural arrangement of muscles, ligaments, and fat in the hip and thigh area. These subtle indentations occur where the skin is anchored to the underlying structures by connective tissues and ligaments, making them completely normal.
The secret about hip dips is that everybody with a typical anatomy has them. If you look at a skeleton, you can see why: The upper leg bone (femur) isn’t a straight line. It’s more like a curvy number seven with the top of the femur protruding out from the pelvic girdle. The ileum — which creates the first curve in the pelvic region — is the bone that gives our hips their round shape. It creates the first curve in the pelvic region. The second curve is caused by your femoral neck and greater trochanter.
The presence and visibility of hip dips are significantly influenced by your genetic makeup. If your family members have hip dips, there's a higher chance you might have them too due to hereditary factors.
Genetics play a significant role in determining the degree and depth of hip dips. Your bone structure, muscle mass, and body fat distribution are factors that can contribute to the prominence of hip dips. These factors are largely determined by genetics. For instance, the shape or width of the ilium bone, and the distance to the greater trochanter can cause the upper portion of the ilium to be more pronounced, creating a slight dip in the sides of the hip.
The structure of the hip bone plays a significant role in the formation of hip dips. The hip bone is an irregularly shaped, bilateral bone of the bony pelvis which consists of three smaller bones: the ilium, ischium, and pubis. The ilium is the largest and most superior part of the bone, the ischium is located posteroinferiorly, and the pubis or pubic bone forms the anterior portion of the hip bone.
The three components of the hip bone unite at the acetabulum, contributing to its formation. The acetabulum bears a prominent semilunar region known as the lunate surface that is covered by articular cartilage. The lunate surface forms an incomplete ring that occupies the superior and lateral aspects of the acetabulum; missing its inferior segment.
With hip dips, the upper portion of the ilium may be more pronounced, creating a slight dip in the sides of the hip. The appearance can be caused by a difference in the shape or width of the ilium bone, and the distance to the greater trochanter. Additionally, hip dips may be more pronounced by the shape of gluteal muscles or the way the body distributes fat in the area.
Despite being a normal part of human anatomy, several misconceptions about hip dips have circulated, particularly on social media.
One common misconception is that hip dips (or their absence) are a sign of your health and fitness levels. In reality, hip dips speak more to your genetics than to your overall health. The shape of the hips reflects the shape of the pelvis. Another myth suggests that weight fluctuations and activity levels are to blame for hip dips. However, the reality is that hip dips are a natural anatomical feature.
The portrayal of idealized body types on social media platforms can exacerbate body image concerns related to hip dips. Many influencers and celebrities present an image of a “perfect” body, which can create unrealistic expectations. The term “hip dip” developed on some of the more toxic corners of social media, where medical misinformation and unhealthy attitudes about body shape circulate largely unchecked. This has led many in society, particularly young people, to seek out ways to get rid of their hip dips.
Embracing your hip dips means recognizing that your body is beautiful just the way it is and that you don’t need to conform to unrealistic beauty standards. Celebrating your unique body shape, including your hip dips, is a step towards accepting the natural variations that exist in human bodies. Body positivity movements encourage individuals to appreciate their bodies for what they are, promoting self-love and acceptance.
Every individual has a unique body shape which should be celebrated and embraced. The diversity of body shapes and sizes is a testament to the uniqueness of each individual. Hip dips are just one aspect of this diversity. They are a natural part of your body’s structure and are caused by the shape of your pelvis and the distances between your ilium (part of your pelvis), hip socket, and greater trochanter. So, the next time you notice your hip dips, remember that they are a natural part of your body's structure and there's no need to try to change them.
While you can never spot reduce fat in an area, you can strengthen the muscles and tone your outer thighs to help decrease the appearance of hip dips.
Exercises can help shape the muscles around your hips, but they may not completely eliminate hip dips. These exercises target the gluteus maximus and medius, outer and inner thighs. The hip abductors, located along your outer hips, help us stand, walk, and move our legs. The gluteus muscles help your body remain upright and perform training routines. The hip adductors, located on your inner thighs, help move your legs toward the middle of your body and provide stability. The iliotibial (IT) band helps with hip extension, abduction, and rotation. Hip flexors bring your hip and thigh muscles upward towards your abdomen or bring the abdomen towards your thighs.
In conclusion, hip dips are a natural part of human anatomy influenced by your bone structure and genetics. They are not a sign of being overweight or unfit. Embrace your hip dips, love your body, and celebrate the diversity of body shapes and sizes. Remember, you are beautiful just the way you are!
Hip dips are caused by the shape of your pelvis and the position and size of your greater trochanter (where muscles attach to the upper thigh bone) and hip bones. They are largely determined by genetics. The further away these two bones are from each other, the larger the hip dip becomes. So, hip dips are much more prominent or pronounced on those who have a larger or longer pelvic region.
Hip dips are completely normal and nothing to be concerned about. They’re a result of your body’s unique structure and not an indication of your health status. Likewise, their presence doesn’t necessarily reflect your body fat percentage.
The attractiveness of hip dips, like any other physical feature, is in the eye of the beholder. Some people find them attractive, while others may be indifferent. Ultimately, it’s essential to embrace and celebrate the diversity of body shapes, including those with hip dips.
Hip dips are mostly based on genetics and bone structure, so you cannot get rid of hip dips via dietary, exercise, or lifestyle modifications. However, you might reduce the appearance of hip dips by strengthening your glutes and building muscle mass.
Hip Dips are also known as Violin Hips and are most common on the 8 shape, A shape and X shape bodies, but can come on any body shape. They are an indentation between the high and low hips that are normal and are part of the skeletal structure.
Yes, any body type, including the hourglass shape, can have hip dips. Hip dips are dictated primarily by your bone structure, and not how your fat is distributed.
To get curvy hips, you can do exercises that target the hips. Complete lots of lower body workouts such as squats, lunges, curtsy lunges, deadlifts, and glute bridges. Train your lower body 2-3 times a week, doing 3-4 sets of 12-15 reps each. Side leg raises, hip raises, and squat kicks are also good options.
While you can never spot reduce fat in an area, you can strengthen the muscles and tone your outer thighs to help decrease the appearance of hip dips. Here are a few variations and hip-strengthening movements that can help minimize your hip dips: Curtsy lunges, Side lunges, Glute bridges, Hip thrusts, Deadlifts.
Sources:
Hip Dips: What They Are and Can You Get Rid of Them. https://health.clevelandclinic.org/hip-dips.
Hip Dips: Exercises Won't Get Rid of Them, But They'll Make You Strong. https://www.healthline.com/health/fitness/hip-dips-exercises.
Embracing Hip Dips: Redefining Body Standards. https://realbodyreset.com/physical-wellness-category/hip-dips/.
Hip Dips: What Are They & How To Get Rid Of Them (If Possible) Myprotein. https://www.myprotein.com/thezone/training/hip-dips-explained/.
What Causes Hip Dips and How to Get Rid of Them | SpaMedica. https://www.spamedica.com/blog/how-to-get-rid-of-hip-dips/.
Are hip dips genetic? newzealandrabbitclub.net. https://www.newzealandrabbitclub.net/are-hip-dips-genetic/.
Hip joint: Bones, movements, muscles | Kenhub. https://www.kenhub.com/en/library/anatomy/hip-joint.
What Causes Hip Dysplasia? International Hip Dysplasia Institute. https://hipdysplasia.org/developmental-dysplasia-of-the-hip/causes-of-ddh/.
Hip Bone (Coxal Bone) – Anatomy, Location, Functions, & Diagram. https://www.theskeletalsystem.net/pelvis/hip-bone.html.
The complicated truth about social media and body image BBC. https://www.bbc.com/future/article/20190311-how-social-media-affects-body-image.
Hip Dips (Violin Hips): Can You Get Rid of Them? Verywell Health. https://www.verywellhealth.com/hip-dips-8404562.
Hip Dips: What are Hip Dips, causes, Solutions, and More. https://www.womenglutes.com/hip-dips/.
Embracing Your Body: Understanding and Celebrating Hip Dips. https://www.thehealthminds.com/embracing-your-body-understanding-and-celebrating-hip-dips/.
Hip Dips: What They Are and What To Do About Them Health. https://www.health.com/beauty/what-are-hip-dips.
Hip Dip: What It Is and How to Get Rid of It? Welzo. https://welzo.com/blogs/sports-performance/hip-dip.
How Social Media Impacts Body Image Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/social-media-and-body-image.
Hip Dips: Definition, Causes, Symptoms, and Treatment. https://medicaldoze.com/hip-dips/.
What You Need To Know About Hip Dips | The Well by Northwell. https://thewell.northwell.edu/healthy-living-fitness/hip-dips.
What Are Hip Dips and How To Know if You Have Them Byrdie. https://www.byrdie.com/hip-dips-instagram-trend.
Hip Dips: What Are They, And The Exercises To Reduce Their Appearance .... https://www.yorkvillesportsmed.com/blog/hip-dips-what-are-they-and-the-exercises-to-reduce-their-appearance.
6 Effective Hip Dip Workouts To Sculpt Your Curves. https://gripzilla.co/blogs/news/hip-dip-workouts.
7 Proven Exercises to Get Rid of Hip Dips wikiHow. https://www.wikihow.com/Get-Rid-of-Hip-Dips.
