Hip dips, also known as violin hips, are inward indentations on the outer side of the body, located just below the hip bone and above the upper thigh. These contours have recently become a source of anxiety for many people seeking a smooth body silhouette. Understanding the science behind their formation reveals they are a common and natural anatomical variation. They are a reflection of individual skeletal structure, not an indication of poor health or lack of physical fitness.
The Anatomy of Hip Dips
The anatomical location of the hip dip centers around the greater trochanter, the large bony knob at the top of the femur (thigh bone). This prominence is where several powerful muscles of the hip and upper leg attach. The indentation becomes noticeable where the skin and muscle tissue connect to the deeper structures of the pelvic girdle. The surrounding musculature, including the gluteus medius, gluteus minimus, and the tensor fasciae latae, influences the curve of the hip. Hip dips appear where the attachment points of these muscles and tendons create a natural depression in the soft tissue.
Skeletal Structure Determines Appearance
The cause of hip dips is the specific architecture of the pelvis and femur, a factor determined entirely by genetics. The width of the hips and the distance between the ilium (the uppermost part of the hip bone) and the greater trochanter dictate the presence of the indentation. A greater vertical distance between the iliac crest and the trochanter creates more space for the soft tissue to dip inward. The angle at which the femur inserts into the hip socket is also a contributing factor to the depth and visibility of the dip. Since these are fixed components of the skeletal framework, they cannot be altered through diet or exercise.
Hip Dips and Body Composition
While bone structure determines the presence of hip dips, body composition dictates how noticeable they appear. The amount and distribution of subcutaneous adipose tissue, or body fat, surrounding the hip area can either soften the contour or make it more pronounced. If an individual carries less fat directly over the greater trochanter, the indentation may become more visible. Conversely, higher body fat may create more volume above and below the indentation, which can exaggerate the difference in contour. The visibility of hip dips is unrelated to overall health, fitness level, or body mass index.
Modifying Appearance Through Muscle Building
Because the cause of hip dips is skeletal, it is impossible to eliminate them completely through non-surgical means. Exercise can modify the appearance of the surrounding soft tissue, potentially making the indentations less noticeable. Targeted strength training focuses on increasing the size and volume of the musculature around the hip dip. Specific exercises that build the gluteus medius and gluteus maximus can help fill the area immediately above and below the depression. Movements like side planks, curtsy lunges, and side leg raises engage these lateral hip muscles, making the transition smoother.