The term “hip dips,” also known as “violin hips,” describes the natural, inward curve or indentation found on the side of the body just below the hip bone. This common aesthetic feature leads many to search for exercises that might change its appearance, often considering targeted resistance training like hip abduction exercises. This article explores the underlying anatomy of these indentations and provides a science-based explanation of whether hip abductions can influence the visual shape of the hip area.
Anatomy Behind the Appearance of Hip Dips
Hip dips are a normal feature of the human body, dictated primarily by underlying skeletal structure, which cannot be altered by exercise. The indentations occur because of the distance and angle between two specific bony landmarks: the ilium (the upper, fan-shaped part of the pelvis) and the greater trochanter. The greater trochanter is a bony protrusion located at the top of the femur, serving as an attachment point for various muscles.
The space between the widest point of the ilium and the greater trochanter is where the hip dip forms. The visibility of this indentation is largely determined by the width of the pelvis, the length of the femoral neck, and the positioning of the femur relative to the pelvis. A wider pelvis or a longer femoral neck can increase this space, making the dip more pronounced.
Beyond bone structure, the distribution of fat and muscle around this area also plays a role in how noticeable the dips are. Individuals carry subcutaneous fat differently, and the presence or absence of fat in this specific region can either soften or accentuate the indentation. Hip dips are simply a variation in normal human anatomy.
How Hip Abductions Work: Targeting the Gluteus Medius
Hip abduction refers to any movement that pulls the leg away from the midline of the body, engaging the muscles on the outer side of the hip. The primary muscles targeted by these exercises, such as the side-lying leg raise or the hip abduction machine, are the gluteus medius and the gluteus minimus. The gluteus medius is a fan-shaped muscle situated high on the outer surface of the pelvis, attaching to the ilium and the greater trochanter.
When performed with sufficient resistance, hip abduction exercises stimulate hypertrophy, the growth of muscle tissue. This growth occurs specifically in the gluteus medius, causing it to increase in size and density. The gluteus medius lies directly above the area where the hip dip indentation is most visible.
The mechanical effect of strengthening the gluteus medius is that the increased muscle mass builds up soft tissue volume in the upper lateral hip. This added volume helps create a smoother transition from the waist down to the thigh. While the exercise does not eliminate the dip (as skeletal structure is unchanged), the muscle growth alters the hip’s overall visual contour. The goal is to build the muscle adjacent to the dip, creating a rounder, more gradual slope.
Realistic Expectations and Visual Change
It is important to maintain realistic expectations when using exercise to influence the appearance of hip dips, as fundamental bone structure remains the dominant factor. Since the indentation results from the skeletal relationship between the pelvis and the greater trochanter, exercise cannot eliminate the dip entirely. However, consistent strength training aimed at the gluteus medius can soften the visual effect.
The degree of change an individual experiences varies widely based on several factors. These include genetics, consistency of training, and overall body composition. Genetics determine both the potential for muscle growth and the body’s pattern of fat storage. Building the necessary muscle mass for a noticeable visual change requires progressive overload and time, often months of dedicated effort.
Overall body composition influences the visibility of the dips. If a person has a very low body fat percentage, the underlying skeletal shape may become more noticeable, even with developed gluteal muscles. Focusing on strength, stability, and function of the hip abductors is a more reliable goal than pursuing the complete elimination of a natural anatomical feature. The visual change achieved will be a softening of the contour, not a complete restructuring of the hip shape.