You see them in the mirror. Those inward curves between your hip bone and your thigh. Some people call them "violin hips," but most of the internet just calls them hip dips. Honestly, for the last decade, fitness influencers have been trying to sell you "fixes" to get rid of them. But lately? The vibe is shifting. People are actually asking how to get hip dips or how to make the ones they have more prominent. It’s a wild reversal, but it makes sense when you realize that hip dips aren't a flaw—they’re a sign of specific skeletal anatomy and, often, a lean, athletic build.
Let's be real: you can't exactly "grow" a skeletal indentation if your bones aren't shaped that way. However, if you're looking for that high-fashion, athletic silhouette where the hip bone is distinct from the thigh, there’s a lot to talk about. It’s mostly about bone structure. It's about where your pelvis meets your femur. And yeah, it’s about body fat distribution too.
The Anatomy of a Hip Dip
So, what are we actually looking at? A hip dip is technically known as the trochanteric depression. It’s a natural gap. It occurs where the ilium (the top part of your hip bone) sits above the greater trochanter of your femur (the "knobby" part of your thigh bone). If there’s a wide distance between these two points, you get a dip.
Some people have a pelvis that is tall and narrow. Others have one that is short and wide. If your pelvis is high and your femur sits lower, that gap is going to be visible. You can't change your bones. No amount of side-lying leg raises will shift your pelvis three inches higher. That’s just biology. Dr. David Sinclair and various orthopedic researchers often point out that human skeletal variation is massive. What looks like a "flaw" on one person is just a structural reality for another.
Why some people want them
In the world of high-fashion modeling and certain fitness circles, hip dips have become a bit of a status symbol. They suggest a low body fat percentage and a specific type of "lean" muscle development. They look "hard." They look athletic. While the 2010s were obsessed with the "BBL look"—which is a smooth, continuous outward curve—the 2020s have moved toward a more raw, anatomical aesthetic.
Can You Actually Get Hip Dips?
If you don't naturally have them, "getting" them is tricky. It's basically the opposite of what people usually ask. Most people want to fill them in with fat or muscle. To make them appear, you generally need two things: a specific bone structure and a lower body fat percentage in that specific area.
Fat is the great smoothener. It fills in the gaps. If you have a layer of subcutaneous fat over the trochanteric area, the dip disappears. This is why many athletes only see their hip dips when they are "shredded" or in peak competition form.
- Body Fat Distribution: This is mostly genetic. Some people store fat on their hips (the classic "pear" shape), which masks the dip. Others store it in the abdomen, leaving the hips lean and the dips exposed.
- Muscle Mass: Building the gluteus medius and minimus can sometimes actually accentuate the dip. Why? Because as the muscle on top (the hip) and the muscle below (the quad/hamstring) get bigger, the depression between them can look deeper.
The Role of the Gluteus Medius
If you’re trying to highlight the area, you have to talk about the glutes. Most people think "glutes" and think of the gluteus maximus—the big meaty part of the butt. But for the hip area, it’s all about the gluteus medius. This muscle sits on the outer side of the pelvis.
When the gluteus medius is well-developed, it creates a shelf. If you have that shelf and then a natural skeletal gap below it, the hip dip becomes much more "cut." Think of it like a bodybuilder’s bicep. The "peak" of the bicep makes the "dip" at the elbow look more dramatic.
Try these if you want to harden that area:
- Cable Hip Abductions: These put constant tension on the outer hip.
- Seated Abduction Machine: Great for isolation.
- Lateral Lunges: These hit the glute medius while also building the quads.
But here is the kicker. Honestly, for a lot of people, building these muscles actually fills the dip in slightly. It depends on where the muscle belly sits on your specific frame. Biology is messy like that.
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Nutrition and the "Dipped" Look
You can't spot-reduce fat. We’ve known this for decades. If you want your hip dips to show, your overall body fat percentage usually needs to be in a range where your skin sits closer to your muscle and bone. For women, this is often below 22-24%. For men, it's much lower.
However, there is a catch. If you lose too much weight, you might lose the muscle volume that creates the "top" of the dip. It's a balancing act. You want enough muscle to create shape, but low enough fat to see the indentation.
A diet high in protein is non-negotiable here. You need the amino acids to maintain the glute density. If you just starve yourself to get hip dips, you’ll likely just end up looking "flat" rather than "sculpted." Focus on whole foods. Chicken, lentils, eggs, steak—the usual suspects. Don't overcomplicate it.
The Myth of "Fixing" Them
We spent years being told hip dips were a "problem" caused by weak muscles. That was a lie. It was a marketing tactic to sell booty bands. It’s important to understand that having them or not having them says nothing about your health.
In fact, some of the strongest powerlifters in the world have massive hip dips. Why? Because they have huge glutes and huge quads, and the space in between is just... bone. On the flip side, someone can be completely sedentary and have no hip dips because their pelvic structure is narrow and their fat distribution is even.
Practical Steps to Emphasize Your Natural Shape
If you are set on leaning into this look, stop trying to do "fat-burning hip workouts." They don't exist. Instead, focus on a "Build and Reveal" strategy.
Step 1: Hypertrophy for the Outer Glutes
You need to lift heavy. Three sets of ten reps of heavy lateral movements. Don't just do bodyweight kickbacks. Use the cables. Use the machines. Make the muscle grow so it creates that "shelf" at the top of the hip.
Step 2: Maintain a Lean Composition
Focus on a slight caloric deficit or maintenance with high activity. You want the skin to be "tight" over the hip area. This usually means prioritizing resistance training over endless cardio.
Step 3: Posture and Stance
A lot of what you see on Instagram is just posing. If you stand with your weight shifted to one side and your hip "popped" out, the dip will appear. If you stand straight with your knees locked, it might disappear. Even the "flawless" models have dips when they move certain ways.
What Most People Get Wrong
People often confuse "hip dips" with "love handles." They aren't the same. Love handles are fat deposits (adipose tissue) that sit above the hip bone. Hip dips are an inward curve below the hip bone.
If you try to "lose" hip dips by dieting, you’ll often find they become more prominent. If you try to "gain" them by exercising, you might accidentally fill them in with muscle. It is one of the most misunderstood parts of the human body.
Actionable Insights for Your Routine
Start by assessing your skeleton. Feel for your hip bone, then move your hand down about three inches. If you feel a hard bone (the trochanter) right there, your dips will never be huge. If there’s a significant gap of soft tissue before you hit the femur, you have the "room" for deep dips.
- Stop the "Fix It" Mindset: Accept that your bone structure is the primary architect here.
- Prioritize Weighted Abductions: Move away from high-rep "toning" moves and into the 8-12 rep range with significant weight.
- Monitor Body Composition: Focus on your waist-to-hip ratio. A tighter waist makes the entire hip structure—dips and all—look more dramatic.
- Check Your Hydration: Seriously. Chronic bloating or water retention can "blur" the lines of your physique, making the hips look smoother than they actually are.
Ultimately, hip dips are just a variation of the human form. Whether you're trying to get them or just trying to understand why you have them, the answer is always the same: it's a mix of the bones you were born with and the way you've built the muscle around them. Focus on strength and symmetry, and the aesthetics will usually follow in their own unique way.
Summary Checklist for Hip Definition
- Identify your pelvic height (high pelvis = more prominent dips).
- Increase resistance on lateral glute exercises to build the "upper" hip.
- Adjust body fat levels through a controlled, high-protein diet to reveal underlying structure.
- Utilize compound movements like squats and deadlifts to ensure the overall hip area is supported by dense muscle.
- Avoid "spot reduction" myths; focus on total body composition.