Hip dents, also known as hip dips or trochanteric depressions, are common anatomical features that create an inward curve on the sides of the body between the hip bone and the upper thigh. These indentations are a normal result of skeletal and muscular structure, not an indication of health or weight. The prominence of hip dips is largely determined by genetics and bone shape, meaning they cannot be eliminated entirely through diet or general exercise. This article explores the anatomical reasons for these natural contours and outlines methods to soften their appearance.
Understanding the Anatomy of Hip Dips
Hip dips are primarily structural, caused by the underlying shape and spacing of the pelvic bones and the femur. The pelvis consists of the large ilium bone. The top of the thigh bone, or femur, has a bony prominence called the greater trochanter, and the indentation appears where the skin and soft tissues connect to it.
The distance between the iliac crest (the highest point of the hip bone) and the greater trochanter determines the depth of the depression. A wider pelvis or a longer distance between these two points results in a more pronounced dip. This skeletal arrangement, established by genetics, is the main factor influencing visibility.
The way muscle and subcutaneous fat are distributed around this bony structure also affects the overall contour. Even individuals with low body fat can have visible hip dips because the skeletal components remain the same. The appearance is a natural contour created by the attachment points of muscles and fat between the prominent hip bone above and the thigh bone below. They are sometimes referred to as “violin hips” due to the shape they create.
Minimizing Appearance Through Targeted Exercise
While exercise cannot change the underlying bone structure, it can soften the appearance of hip dips by building muscle mass in the surrounding areas. The focus is on strengthening the gluteal muscles, particularly the gluteus medius and gluteus minimus, which sit high on the side of the hip. Muscle growth (hypertrophy) in these muscles adds volume just above the indentation, creating a smoother transition.
Targeted exercises that involve hip abduction are effective for activating the gluteus medius and minimus. Specific movements like side-lying hip abductions (side leg lifts) isolate these lateral muscles. Performing these with proper form, ensuring the top leg is slightly rotated inward and lifted slightly behind the body, maximizes the activation of the side glutes.
The pelvic dip or hip hitch is another exercise that targets these muscles by training them in a closed-chain, standing position, mimicking real-life stabilizing functions. This involves standing on a step and slowly lowering the non-standing side of the pelvis, then lifting it back up using the gluteal muscles of the standing leg. Incorporating resistance, such as a band around the thighs during exercises like the lateral step-up, can enhance muscle recruitment.
Single-leg movements are beneficial for improving hip stability and building mass in the area. The single-leg bridge and the single-leg deadlift require the gluteus medius on the standing leg to stabilize the pelvis. Consistency is necessary for muscle growth. Performing these targeted exercises two to three times per week with 3 sets of 10 to 15 repetitions is a common recommendation.
Professional Cosmetic Treatments
For individuals seeking a more immediate and lasting change to the hip contour, professional cosmetic interventions are available. These procedures aim to fill the trochanteric depression with added volume, achieving a smoother silhouette. The two primary options are injectable dermal fillers and fat transfer procedures.
Fat grafting, also known as liposculpting or fat transfer, is a surgical procedure that uses the patient’s own fat to add volume. This involves using liposuction to harvest fat from a donor area, such as the abdomen or flanks, purifying it, and injecting it into the indentations. Patients should be aware that not all transferred fat survives; a loss of 30 to 50 percent of the grafted tissue can be expected during the first year.
A less invasive option is the use of injectable dermal fillers, most commonly Sculptra. Sculptra is made from poly-L-lactic acid (PLLA), which works differently than traditional fillers. Instead of physically filling the space, PLLA stimulates the body’s natural production of collagen over time.
The Sculptra procedure requires multiple treatment sessions, typically spaced four to six weeks apart. Full results emerge gradually over several months as collagen production increases. While not immediate, the results from Sculptra can last up to two years or more. Both options are elective cosmetic procedures that require consultation with a certified professional to assess suitability and discuss potential complications and recovery time.