How to Get Rid of Hip Dips

If you are acquainted with the term violin hips and have searched “how to get rid of hip dips” at least once, you are a victim of unhealthy body fashion trends and blunt misinformation. Stop following that shame hip dips at once! They are promoting unhealthy misconceptions. And this is why.

Hip dips are neither bad nor good. They are just a normal part of our bodies and indicate nothing more than our structure. They are not a measure of your health or beauty. You will find the most beautiful people in the world featuring fantastic hip dips and feeling fine! Similarly, if your role model has them and you do not, it’s still perfectly natural. But what are hip dips?

What Are Hip Dips?

hip dips Hip dips are those indentations just below your hip bone. They make hips look curvy instead of rounded. They are often present if you have “high hips” because of the increased distance between hip and thigh bone but are not limited to such cases.

Hip dips are simply the structure of your pelvis, plus muscle and fat distribution. They are natural and should cause no worries. For some people, the dips are more prominent, others can hardly see them, and there are people who don’t have them at all. All three options are perfectly fine and require no special alterations.

11 Best Exercises for Upper Butt (Home-Friendly)

While we all are led to believe that only one ideal body shape, an hourglass, these are only fleeting fashion trends. Instead of opting for a hip dip filler, think out how beautiful a violin actually is!

If you would like to round them a bit for personal reasons, there are a few things you can do with that thought in mind.

Get You Get Rid of Hip Dips

You cannot change your bone structure or genetics. If you have hip dips, they are not going away. However, you can minimize their appearance via a few methods.
Lowering body fat percentage may help. There is no guarantee, but a chance that your fat distribution is focused on this place and reducing it would lower the emphasis.

Certain outfits will cover your hip dips, primarily flowy dresses. But do you need to limit yourself to strict clothing options?

The last means to round them a bit is through sport and training. There is no single workout that would target hip dips without the rest of your lower body. The following hip dip exercises engage glutes, thighs, hips, and core.

Sumo Squats

This exercise targets your glutes, thighs, hip flexors, hamstrings, calves, and those hip dips. This is a complex body-strengthening exercise that is the standard workout for lower body training. It resembles the traditional squats but with a slight variation.

How to do:

  • Stand with feet wider than the hip-width.
  • Turn your feet slightly outwards.
  • Squat down while pushing your hips back.
  • Stand back up.

Note: Be sure to keep your back straight, engage glutes, and inner thighs. Do not rush and make sure your knees do not go beyond toes.
If the exercise is too easy for you, take a dumbbell.

Fire Hydrants

This hip dip workout works wonders for your side booty and, thus, rounds up those hip dips a bit. For you to tone your side hips, you need to follow these steps:

  • Come to all fours with your hands directly below the shoulders and knees below the hips.
  • Raise one leg up in the knee to make a 90-degree angle. Keep it bent in the knee.
  • Lower the leg. Repeat for around 30 times. Switch the legs.

Note: to enhance the effects of this exercise, you can use elastic bands or dumbbells behind your knees to make the workout harder.

Curtsy Lunges

hip dips This exercise may be challenging if you are new to working out as they put much pressure on legs and hips, as well as train your balance. It is more advanced than the regular lunges exercises and adds more pressure on glutes and hips instead of legs.

How to do:

  • Stand with your feet together.
  • With your left leg, step back and across to the right side.
  • Bend down in your knees until the left one hovers above ground for approximately 2 inches.
  • Rise and move your legs back together.
  • Repeat with the other leg.

Lateral Walks

This pose may sound like an easy one, but once you start moving, especially with bands in place, you’ll feel that side booty and hips burning. They will love you in the end, but will complain meanwhile.

How to do:

  • Place your feet shoulder-length apart. Slightly bend the knees. Keep a straight back.
  • While keeping your knees bent, step out laterally with the left leg.
  • Move the leg back to the initial position.
  • Perfect with the other leg.

Note: During the whole exercise, you keep the knees bent. As an alternative, you can practice 2-3 side steps to each side at a time. For better results, put a band on an inch or two above your knees.


hip dips This is that exercise that will target your side better than anything else. If you use an elastic band, it will add more pressure and bring faster results. This is how you train that external rotation of yours.

How to do:

  • Lie on your side with knees bent and feet on top of each other.
  • Rotate your top knee upwards and back to the initial position.
  • Report for 20-30 times.
  • Switch to the other side.

Note: To take it up a notch, during the last rise, pulse your knee at the top 10 times. Also, you can add a resistance band just above your knees.

How Long Does It Take for Your Butt to Grow?

Side Leg Raises

To target your outer thigh and glutes, stick to this exercise! You can also switch to the standing side leg lifts, but the anecdotal evidence shows better results for your leg raises.

How to do:

  • Lie on your side, with the upper body weight put on a bent elbow. Slightly raise your torso.
  • Lift your top leg up. Keep it straight all the way.
  • Pause for a bit and move it back down to the initial position.
  • Repeat for 20-30 times and switch to the other side.

These are the most effective exercises to round out your hip dips a bit. But remember that these are a natural part of your body structure that, if it is present, should be embraced with love!


Irene’s fitness journey began in 2017 with attending classes to improve her health and researching the anatomy of working out. After years of investigating trendy and “up and coming” fitness regimes, she is ready to share the tips and advice she’s learned from athletes and expert trainers of the field.