Back dimples, often referred to as Dimples of Venus (or Dimples of Apollo in men), are symmetrical indentations found on the lower back, just above the buttocks. While it is impossible to create these dimples if the underlying structure is not present, you can make existing ones more noticeable. The path to prominence involves understanding their anatomical cause and strategically adjusting body composition and muscle tone in the surrounding area.
The Anatomical Reality of Back Dimples
The presence of back dimples is not due to muscle development but rather a genetic feature of the body’s connective tissue. These twin indentations are located superficially over the sacroiliac joints, where the sacrum joins the ilium of the pelvis. The dimples are formed by a short, taut ligament connecting the skin directly to the underlying bone structure, specifically the posterior superior iliac spine (PSIS). This tight connection pulls the skin inward, creating the characteristic depression.
Since the dimples are a structural feature created by a ligament connecting bone to skin, they are largely predetermined by genetics. If this specific ligament attachment is absent, no amount of exercise or fat loss will make the dimples appear. For those who possess the genetic predisposition, the goal shifts to enhancement, focusing on reducing the layer of tissue that obscures the indentation.
Improving Visibility Through Body Composition
The visibility of back dimples is highly dependent on the amount of subcutaneous fat covering the lower back and hip region. A layer of fat over the sacroiliac joint area can easily fill in the natural indentation, causing the dimples to disappear or remain shallow. Therefore, the most effective strategy for improving visibility is achieving a lower, healthy body fat percentage.
Fat loss must occur systemically across the entire body, as “spot reduction”—losing fat from only one specific area—is not physiologically possible. To reduce body fat, you must consistently maintain a caloric deficit, consuming fewer calories than your body expends daily. Focusing on a diet rich in lean proteins, complex carbohydrates, and healthy fats supports this goal while preserving muscle mass.
Aiming for a body fat percentage within the athletic or fitness range will significantly increase the clarity of back dimples. For women, this range is typically between 14% and 20%, and for men, it is generally between 6% and 13%. While a specific number is not guaranteed to reveal the dimples, reducing the body fat that blankets the lumbar region is the direct mechanism for enhancement.
Specific Conditioning Exercises for the Area
Once body fat is reduced, specific conditioning exercises can tone the surrounding muscles, creating a more defined contour that further highlights the dimples. Strengthening the erector spinae muscles of the lower back and the gluteal muscles (gluteus maximus and medius) provides better structural support and definition to the entire posterior chain. Toning these muscles creates a more sculpted appearance on either side of the dimples, drawing attention to the indentations.
Bodyweight exercises that engage the posterior chain are particularly effective, as they strengthen the muscles without adding excessive bulk that could obscure the area. The Superman exercise is a simple yet powerful way to target the entire lower back and glutes. It is performed by lying face down and simultaneously raising the arms and legs off the floor. Holding this lifted position for a few seconds recruits the deep spinal stabilizers (multifidus) and the erector spinae.
Another valuable exercise is the Bird-Dog, which involves starting on hands and knees and extending one arm and the opposite leg simultaneously, maintaining a neutral spine. This movement significantly improves core stability and strengthens the lower back muscles on the sides of the spine. Hip bridges, performed lying on your back with knees bent and lifting the hips off the floor, are excellent for strengthening the gluteus maximus and the hamstrings. Incorporating these exercises into a routine two to three times per week, focusing on controlled movement and muscle contraction, will help create the definition necessary to make existing back dimples more pronounced.