Many people encounter the term “hip dips” online, referring to a specific contour that appears on the sides of the body. This feature is often discussed in fitness and body image communities, leading to confusion about its cause and whether it indicates a health concern. Understanding this common anatomical variation requires looking past aesthetic trends to the underlying skeletal and tissue structure.
Defining the Hip Dip
A hip dip is the inward indentation or depression visible on the outer side of the body, situated just below the prominent hip bone. These natural contours are sometimes referred to as “violin hips” or “hip divots” because their shape can resemble the curves of a string instrument. The presence of these indentations is purely a matter of surface appearance and is not classified as a medical condition or an anomaly. The visibility of hip dips varies significantly from person to person, meaning they can be barely noticeable in some individuals and quite pronounced in others. This difference in contour is not tied to any particular weight, body mass index, or fitness level.
The Anatomical Reason They Occur
The primary factor determining the presence of hip dips is the skeletal structure of the pelvis and upper thigh, which is set by genetics. Specifically, the indentation occurs in the space between the ilium, the large upper part of the pelvic bone, and the greater trochanter, the large bony prominence at the top of the femur or thigh bone. The width of the pelvis and the length of the femoral neck, the section connecting the ball of the femur to the rest of the thigh bone, significantly influence the depth of the dip. A wider hip structure or a longer femoral neck creates a greater vertical distance between the ilium and the greater trochanter. This increased distance means the soft tissue has further to span, making the inward curve more noticeable.
While the skeletal structure is the fixed cause, the surrounding soft tissue distribution influences how prominent the dip appears. The way fat and muscle are distributed around the gluteal muscles and the hips can either soften or accentuate the indentation. For example, a lower percentage of body fat or less developed gluteal muscles, such as the gluteus medius, may make the underlying skeletal gap more defined. Conversely, building muscle mass in the area can slightly fill the region, creating a smoother outer contour.
Hip Dips, Health, and Body Image
Hip dips are a natural, non-pathological feature of human anatomy and pose no risk to a person’s health. They do not cause pain, affect mobility, or indicate any deficiency in fitness or overall well-being. The concern surrounding them often stems from unrealistic body standards promoted in popular culture that favor a smooth, continuous curve from the waist to the thigh. The idea that hip dips are a sign of poor health or lack of exercise is a misconception.
Because the feature is primarily determined by bone structure, no amount of diet or targeted exercise can fundamentally eliminate the indentation. Attempting to alter the appearance of hip dips through exercise is focused on building muscle volume in the surrounding areas. Strengthening muscles like the gluteus medius and minimus can add mass above and below the depression, which may reduce its visual severity. However, individuals should recognize that these exercises serve to build strength and improve hip function, rather than to “fix” a natural anatomical variation.