Hip dips, also known by the anatomical term “trochanteric depression,” are a common feature of the human body, characterized by inward indentations on the outer thigh, just below the hip bone. This feature is not a medical condition or a sign of poor health; rather, it is a normal contour that results from the way the skin and muscle attach to the underlying skeletal structure. Understanding the factors that determine their appearance clarifies why some people have very noticeable dips while others do not.
What Exactly Are Hip Dips?
Hip dips are the shallow depressions found on the side of the body where the hip meets the thigh, creating a subtle curve inward before the thigh curves out again. This indentation is present because the skin is tethered to the underlying bone structure at this point. The term “trochanteric depression” refers specifically to this area, which lies between the iliac crest—the top portion of the hip bone—and the greater trochanter, a bony prominence on the top of the femur. They are a variation of the normal human form, and their visibility is simply a matter of individual anatomy. These dips can be more apparent in tight-fitting clothing, which often draws attention to the body’s natural contours.
The Primary Role of Pelvic Structure
The presence of hip dips is primarily determined by your skeletal structure, which is a genetic trait you inherit. The key factors are the shape of the pelvis and the positioning of the femur relative to it. The distance between the ilium and the greater trochanter dictates the depth of the depression. A greater vertical distance between these two points results in a longer, more noticeable span of soft tissue, causing a prominent dip. The width of the hips and the angle at which the femur connects to the pelvis also play significant roles in the contour. Individuals with wider hips or a specific angle of the femoral head may experience a more pronounced indentation.
How Body Fat and Muscle Affect Visibility
While the skeleton creates the potential for a hip dip, the amount and distribution of soft tissue modulate its visibility. Subcutaneous fat, which is the layer of fat directly beneath the skin, and muscle mass fill the space between the bones. The way the body naturally stores fat is genetically predetermined and influences whether the depression is softened or accentuated. A higher percentage of body fat around the hips and thighs can create a smoother, more rounded contour, making the structural indentation less noticeable. Conversely, individuals with a lower body fat percentage may find their hip dips appear more defined because there is less soft tissue to cushion the space. The size of the surrounding muscles, particularly the gluteus medius and gluteus minimus, also impacts the visual appearance.
Changing Appearance Through Exercise
Exercise cannot eliminate hip dips because the underlying cause is the unchangeable structure of the pelvis and femur. However, targeted strength training can build muscle volume in the area, which may help to soften the appearance of the indentation. Exercises focused on the gluteal muscles can increase the size and shape of the tissue directly surrounding the dip. Focusing on the gluteus medius and gluteus minimus, rather than just the larger gluteus maximus, is effective for rounding out the upper and outer hip area. Movements like side-lying hip abductions, curtsy lunges, and glute bridges can help build this specific muscle mass.