Are you aware of the hip dips or violin hips? Trochanteric depression, a medical term for these modest inward curvatures below the hips, has taken the internet by storm.

You can find it everywhere on social media. However, what does this mean? Is it a good thing? 

You are not the only one looking for hip dip workouts or how to get rid of hip dips to look beautiful. In this article, we have jotted down all the information regarding hip dips, what causes hip dips, and all relevant details. 

What are Hip Dips and What are its Causes?

In simple terms, hip dips are inward curves around your upper thighs. People who have them, especially women, often want to get rid of them as they believe that it does not look great on their figure. They should know that hip dips are a result of a bone disorder or structural problem. However, you don't need to worry as they are normal. 

Hip dips are due to the shape of the pelvis. The size of the hip dips differ from people to people, but it all depends upon your skeletons indention. The indentions are right where the thigh meets the bone. 

Are Hip Dips Dangerous?

Many people who do not have the proper information worry whether hips dips are somehow related to good health. As it is caused due to the shape of the bones, it is not something that could be changed. 

While the presence or absence of hip dips isn't always a sign that you're in good health or bad health, it might indicate that you have a larger fat deposit, which is an indication that you're not in the best form.

Also read: Hacks for Flabby Arms

Difference Between Hip Dips and Love Handles

Love handles are higher on the body than hip dips. It is extra fat on the sides of your stomach, which is sometimes called a muffin top. Love handles do not have anything to do with your anatomy. Instead, they are usually caused by a lot of extra body fat, and they are usually found on the sides of your hips.

Can you get rid of Hip Dips?

Women's appearance will be less noticeable if they build muscle mass and lose body fat, but it will not completely make hip dips disappear. It has to do with the genes, and you have to accept that and love your body.

As much as possible, you should do exercises for your lower body that work a lot of different muscles, like squats and lunges. You should also try to do exercises that work for just one muscle group at a time, like fire hydrants or clams. It is important to make sure that you work your whole lower body, not just your glutes.

Also read: Tips to Get Rid of Muffin Top

How to Get Rid of Hip Dips?

In order to transform your physique, you don't need a personal trainer or to join a gym.

In your home gym, you can do the best exercises for hip dips to strengthen your lower body and stop your hip dips from getting worse. You can also do these exercises to enhance your lower body strength and stop your hip dips.

Keep in mind that no amount of physical activity or increased muscle mass will be able to eliminate the look of hip dips totally from the body.

Hip Dips Workout

Here are some of the best and most effective exercises that will help to get rid of hip dips:

1. Squats

Squats are among the best and easiest hip dips exercise to work hips and glutes muscles, including the largest muscle gluteus medius. 

Hip Dips Workout

As a compound exercise for muscle distribution, they work many parts of the body at once. They work hip and calf muscles, hamstrings, obliques, and other parts.

How to do it

  1. Stand with your feet hip-width apart and bend at the knees to come into a squat position. This time, the knees are over your toes and not over them.
  2. Squeeze your glutes as you stand back up and try to take the weight off your heels.

Also read: Squats Exercises for Thighs

2. Hip Abduction

The hip abductors play a critical part in our ability to stand, walk, and rotate our legs comfortably.

Hip Dips Workout

Hip abduction exercises can also help you get a toned and tight backside. They can also help you avoid and treat pain in your hips and knees.

How to do it

  1. Lie on your side with your upper body supported by your upper arm in front of your chest.
  2. Lift your top leg toward the sky while keeping your core and upper body as steady and engaged as possible.
  3. Return to the starting position and do it all over again with control.

3. Glute Bridges

As a technique to build your core, glute bridges engage your stabilizer muscles and focus the buttock area, making you more stoned.

Hip Dips Workout

In addition to reducing discomfort in the lower back and knees, it also strengthens the back. Because of their high-intensity nature, these exercises are excellent for improving your speed and vertical leap.

How to do it

  1. Lay down on your back and raise your heels and knees. Keep your heels a few inches away from your bottom.
  2. Your abductors are engaged when your knees are bent and your feet are spread wider than shoulder-width apart.
  3. Make a deliberate effort to lift your pelvis toward the ceiling while maintaining a neutral spine, and you'll be able to move your entire body from the waist down.
  4. Keep your glutes engaged throughout the exercise by squeezing them at the top, then lower down your body to the initial position. Repeat the exercise for atleast 5 times.

Also read: Best Calf Exercises

Quick and Easy Hip Dips Exercises

Here are some easy hip dips exercises that you can try out:

1. Kickback Lunges

Hip Dips

Standing kickback lunges are a great way to build stability and balance in your body. It mainly works your buttocks and thighs. Posture is an essential part of the exercise. So, make sure that your core and feet are properly engaged. 

2. Side Hip Openers

Hip Dips Causes

Take your time to get comfortable with the exercise. It can be a little tricky to evenly distribute your weight on the hands and knees. This exercise targets the hips, thighs, and side buttocks. 

3. Leg Kickbacks

They are pretty easy to do so you can learn them quickly. This exercise particularly helps to tone your back. Ensure that the core is engaged, or you could injure your lower back.

Hip Dips Workout

While exercise is important, you should also be consistent with a healthy diet. Drink at least two litres of water a day. Incorporate different sets of exercises in the workout so that you can get the most out of the exercise. 


So by now, you must have got all the information regarding the hip dips, their causes, and exercises that you can do to get rid of them. At the end of the day, everyone is perfect, just as they are. It is crucial that you first love yourself. If not, then you will find something wrong once the hip dips become less apparent. While it is great to exercise and take care of yourself, it can take weeks until the results start to show. So be patient and do your workout regularly.

Frequently Asked Questions

Q. What body shape gets hip dips?

A. Hip dips, commonly known as violin dips, are majorly seen in the A shape, 8 shape, and X shape bodies, but they can occur in any body shape. 

Q. How should I dress if I have hip dips?

A. Some of the dresses that you can try out if you have hip dips are:

  1. Higher rise bottoms
  2. Long cardigans
  3. Fit and flare dresses
  4. Boyfriend blazers

Also read: Exercises for Armpit Fat