The term “butt dips” refers to the inward curves along the side of the body, just below the hip bone and above the thighs, anatomically known as trochanteric depressions or “hip dips.” This natural body feature is a common aesthetic concern for those seeking a smoother silhouette. While the underlying bone structure cannot be changed, targeted exercise can significantly mitigate their appearance by building muscle volume in the surrounding area. This article explores the anatomy of these indentations and provides strength training and body composition strategies to create a fuller contour.
Understanding the Anatomy of Hip Dips
Hip dips are primarily a structural feature determined by the skeletal architecture of the pelvis and femur. The indentation occurs where the iliac crest (the upper part of the hip bone) meets the greater trochanter (the bony knob at the top of the femur). The distance between these two points varies greatly due to genetics, influencing the depth of the depression.
The visibility of the dip results from how soft tissues—muscle and fat—are distributed in this space. A wider hip bone structure or a longer femoral neck can create a greater space, making the indentation more pronounced. Since the bone structure is fixed, exercise focuses on maximizing the muscle volume of the gluteal muscles that attach around the depression to “fill in” the area.
Adipose tissue also plays a role in smoothing the contour, but the underlying bone structure remains the main determinant. Trochanteric depressions are a normal anatomical variation. While their appearance can be minimized, they cannot be completely eliminated through exercise. Building the muscles that surround the dip provides the most effective non-surgical approach to softening the curve.
Targeted Strength Training for Mitigation
Minimizing the appearance of hip dips relies on hypertrophy, or growth, of the muscles that lie directly above and to the side of the depression. The primary targets are the gluteus medius and gluteus minimus, the smaller gluteal muscles responsible for hip abduction and stabilization. Strengthening these muscles helps add volume to the upper and outer hip region, creating a fuller, more rounded shape.
Side-lying hip abduction, or side leg lifts, is highly effective for targeting the gluteus medius and minimus. To perform this, lie on your side and lift the top leg upward in a controlled motion, focusing on the outer hip contraction. Adding an ankle weight or a resistance band above the knees introduces progressive overload, which is necessary for muscle growth.
Clamshells are another isolation movement that specifically engages the gluteus medius. While lying on your side with knees bent and feet together, rotate the top knee upward, keeping your feet touching. This exercise helps establish the mind-muscle connection before progressing to more challenging, weighted movements.
Fire hydrants, or side hip openers, are performed on all fours. They involve lifting one knee out to the side while keeping the knee bent at a 90-degree angle. This movement targets the outer thighs and side glutes, contributing volume to the area surrounding the dip. Incorporating a resistance band around the thighs increases tension, maximizing the muscle-building stimulus.
For more advanced training, standing cable hip abductions or banded lateral walks are effective. Standing abductions use a cable machine to apply continuous resistance as the leg moves away from the body’s midline, directly working the gluteus medius and minimus.
Lateral band walks use a resistance loop around the ankles or knees, forcing the abductor muscles to work with every sideways step. Consistency and proper form are essential. Focus on slow, controlled repetitions rather than lifting heavy weights immediately.
The Role of Body Composition and Posture
Targeted exercise builds the muscle needed to soften the indentation, but overall body composition significantly affects the final aesthetic outcome. Individuals with a lower body fat percentage may find their hip dips more noticeable because there is less adipose tissue to smooth the contour between the iliac crest and the greater trochanter. Conversely, maintaining a healthy, moderate body fat percentage can help create a smoother, more rounded appearance.
Drastic weight loss can sometimes make the dips more prominent by reducing the subcutaneous fat layer in the hip area. Therefore, mitigation requires a balanced approach combining gluteal muscle hypertrophy with a diet that supports healthy fat distribution. Adequate intake of protein and healthy fats is important for muscle maintenance and growth, complementing strength training efforts.
Posture and core strength also subtly influence the appearance of the hip area by affecting pelvic alignment. Conditions like anterior pelvic tilt, where the pelvis tips forward, can sometimes exacerbate the visibility of the dips. Improving core strength and addressing muscle imbalances helps bring the pelvis into a more neutral position, slightly altering how soft tissue drapes over the bone structure. Focusing on exercises that strengthen the core and stabilize the hips, such as planks and bird-dogs, works synergistically with targeted gluteal training to improve the overall contour.