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Hip Dips: How To Get Rid of Them Using These Exercises

What Are Hip Dips?

Hips dips are the inward curve along the side of your body, just below the hip bone. Some people call may them violin hips. The study suggests nearly 90 percent of people have slight hip dips, 5 percent have prominent hip dips, and the rest 5 percent have absolutely no hip dips.

Hip dips are also referred to as Hip dents, Trochanteric Depression, or high hips. Some also refer to the body shape of a person with hip dips as Figure 8 or spoon body shape.

What Causes Hip Dips?

As per the anatomical terminology, the arrangement of dents in the hip is known as trochanteric depression. Hip dips occur where the skin is attached to the deeper part of your thigh bone, called the trochanter. If your pelvis sits up high and is very wide, it can mean there is a bit of a dip between your hip bones and where your thigh bone (femur) starts.

Are Hip Dips A Good Thing?

Hip dips are completely associated with the shape of your bones and it has to do nothing with common misconceptions. A general misconception about hip dips is that the lack of hip dips are a sign of healthiness which is absolutely wrong.

Exercises To Minimize Hip Dips

Hip dips can be minimized with certain exercises and those can help you with losing fat too. These exercises also help in strengthening your hips, thighs, buttocks and abdominal muscles.

1. Standing Kickback Lunges

This exercise is good for your thighs and buttocks and also helps in providing balance and stability in the body. Make sure you keep your front leg and foot involved.


  • Come into a standing posture with your hands in front of your chest.
  • Inhale and lift your right knee up to your chest.
  • Exhale and lift your arms up alongside your ears with your palms facing each other while stepping your right leg back.
  • Drop your right knee down into a lunge. Stay on the ball of your back foot and keep your toes facing forward.
  • Inhale to lift your right knee back up to your chest. At the same time, return your hands to the prayer position.
  • Do 12 lunges.

2. Standing Side Leg Lifts

Standing leg lifts support building up the muscle along the sides of your hips and butt. Don’t jerk or rush the move, and try to keep your body straight. Do not lean to either side.


  • Stand facing front with your left side near a wall.
  • Using your left hand for balance and support, root into your left foot and lift your right foot slightly off the floor.
  • Inhale and slowly lift your right leg to the side.
  • Slowly lower on an exhale and cross the opposite leg.
  • Do 12 leg lifts on both sides.

3. Squats

Squats are a good way to tone your thighs, hips, and butt. Make sure to keep your back straight and your toes facing forward. You can hold a dumbbell while doing these squats.


  • Stand slightly wider than your hips.
  • Exhale as you slowly lower down as though you’re sitting in a chair.
  • Inhale and stand back up.
  • Repeat this 12 times.

4. Side Lunges

Side lunges are good for the entire leg, especially in the hips and buttocks. Just keep your toes on both feet facing forward.


  • Stand with your feet directly underneath your hips.
  • Root into your right foot as you step your left foot over to the left.
  • Plant your foot on the ground and then lower your butt down. Your left leg will be bent and your right leg will be straight.
  • Continue pressing into both feet.
  • Stand up and bring both feet back together.
  • Do 12 lunges on each side.

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5. Glute Bridges

This exercise will help you with your buttocks and thighs. This will help you support your body and work out your stomach muscles.


  • Lie down on your back with arms alongside your body with your knees bent.
  • Make your feet slightly wider than your hips.
  • Inhale and slowly lift up your hips and butt.
  • Exhale as you lower back down.
  • Repeat 15 times.
James Williams
James Williams
James is a fitness and nutrition expert. With having 5 years of experience, he is the right person who can provide correct fitness tips and nutrition advice.

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