Hip dips, also referred to as “violin hips” or “trochanteric depression,” describe the inward curves or indentations along the side of the body, just below the hip bone. This anatomical feature is a normal variation in human body shape, resulting from the structure of the pelvis and the way soft tissue is distributed around the hip joint. Understanding what causes this specific contour often leads to questions about muscle and fitness.
Understanding the Anatomy of Hip Dips
Hip dips are a natural contour resulting from the structure of the pelvic girdle and the top of the thigh bone, the femur. The indentation is not caused by a lack of a particular muscle, but rather the space created by the insertion point of specific muscles onto the bone. The upper leg bone connects to the pelvis via a neck that angles outward, creating a bony prominence known as the greater trochanter.
The depression occurs in the space between the widest part of the ilium, the upper, flared section of the hip bone, and the greater trochanter of the femur. This inward curve is where the soft tissues dip in to accommodate the underlying bone structure. The muscles in this area, particularly the Gluteus Medius and Gluteus Minimus, originate on the outer surface of the ilium and insert onto the greater trochanter.
These two gluteal muscles are positioned on the outer surface of the pelvis, where they function to abduct the hip and stabilize the pelvis during movement. Because the Gluteus Medius and Minimus tendons converge to attach to the greater trochanter, the size and placement of this attachment site directly influence the visibility of the indentation. The dip is visible because the bulk of the Gluteus Medius is not large enough to completely fill the gap between the pelvic bone and the greater trochanter.
Why Hip Dips Are Normal and Common
The presence of hip dips is determined by fixed structural factors, meaning they are a normal feature of human anatomy. The primary determinant is the skeletal structure, specifically the width of the pelvis and the length of the femoral neck. Individuals with a wider distance between their iliac crest and the greater trochanter will often have a more noticeable depression.
Genetic makeup plays a significant role in determining the shape of the pelvic bone and the natural distribution of subcutaneous fat and muscle. The visibility of the indentation can be influenced by body composition, but it is fundamentally a skeletal feature. Hip dips are extremely common and are a natural result of how the bones of the hip and thigh are articulated.
Since the shape of the skeleton cannot be altered through diet or exercise, hip dips are not a condition to be corrected, but a natural variation in body contour. The degree to which they are noticeable simply reflects an individual’s unique bone structure and where soft tissue lies in relation to that structure.
Training to Build Hip Volume
While bone structure determines the existence of hip dips, it is possible to minimize their appearance by focusing on muscle hypertrophy in the surrounding area. The goal of targeted training is to build up the volume of the Gluteus Medius, Gluteus Minimus, and Gluteus Maximus, creating a smoother, more rounded contour over the hip area. This requires a consistent resistance training program that utilizes the principle of progressive overload.
Specific exercises that effectively target the Gluteus Medius and Minimus, the muscles on the side of the hip, are particularly useful for building volume in this region. A systematic review identified exercises that generate high muscle activity in these areas, such as the single-leg bridge, the hip hitch or pelvic drop, and the lateral step-up. Performing single-leg movements is beneficial because the Gluteus Medius is responsible for stabilizing the pelvis when weight is shifted to one side.
Isolation and Compound Movements
Isolation movements, which specifically target the side glutes, include side-lying hip abduction with the top leg slightly internally rotated and the fire hydrant. These exercises should be performed for multiple sets with a repetition range conducive to muscle growth, typically 8 to 15 repetitions, and can be enhanced with resistance bands or ankle weights.
Compound movements that engage the Gluteus Maximus, such as barbell squats, hip thrusts, and deadlifts, also contribute significantly to overall gluteal mass. Building the Gluteus Maximus helps to elevate and round the entire buttock region, which lessens the visual contrast of the indentation. Focusing on deep range-of-motion and heavy resistance in these exercises drives significant muscle growth in the hip and buttock area.