What Are Hip Dips? How Can You Reduce Them?

What are hip dips: woman wearing a Cira sports bra
What are hip dips: woman wearing a Cira sports bra

Let’s start with a little PSA: Hip dips are normal. It may not seem like it due to the surrounding discussion on social media, but they are. 

However, if you want to lessen the severity of your hip dips, you totally can! We just want you to know this is part of a typical body structure and isn’t a cause for concern. 

If you’re still wanting to learn more about lessening the severity of hip dips, read on! We’ll answer the question “What are hip dips?” and share related exercises to try out and answer frequently asked questions.

What Are Hip Dips?

What are hip dips: woman holding an exercise band outdoors

This may sound like a dance move, but it’s an inward curve alongside your body, below the hip bone. Sometimes referred to casually as “violin hips” or trochanteric depression, these indentations can be subtle or dramatic. Either way, they are natural curves for most women. 

If you want to lessen the severity of your hip dips, you’re not alone. There’s plenty of noise around hip dips on social media and YouTube.

While you can’t completely get rid of your hip dips due to bone structure, you can minimize the appearance of dips with exercises like these. 

7 of the Best Exercises to Reduce Hip Dips

What are hip dips: woman in a bikini on the beach

You can minimize the appearance of your hip dips through exercises that target your upper leg regions. These movements can help build muscle and burn excess fat. 

You can do these exercises in isolation or with our favorite resistance band workouts for an extra burn. As you grab your blender bottle and stretch, try adding Cira Pregame into your workout regimen. It’ll help give you the energy to go harder, better, faster, and stronger.

Glute Bridges

One of the most popular exercises for hip dips, a glute bridge targets your gluteal muscles. You can do glute bridges on your own or add dumbbells, a resistance band, or barbell for more of a challenge. 

We love adding this one to the beginning of a workout because it helps to increase glute activation. That way, your glutes are warm and ready for your lower body exercises. 

Here’s how to complete the glute bridge

  1. Lie on a mat in a bent-knee position. Place your feet firmly on the floor, hip-width apart. 
  2. With your palms flat on the ground, straighten your arms beside you. 
  3. While contracting your glute and abdominal muscles, lift your hips from the ground and press your feet into the mat. 
  4. Your body should form a diagonally straight line from your shoulders to your knees.
  5. Hold it for 5-10 seconds.
  6. Return your body to its original position, with knees bent and feet on the floor. 
  7. Repeat for 10 reps and 2-3 sets.


What are hip dips: woman doing lunges

Lunges help strengthen and sculpt your body. They’re simple exercises that carry a powerful punch. They focus on your gluteal region and are great for reducing hip dips. If you want an extra burn, add a resistance band.

They also work your entire gluteal muscle group (gluteus maximus, gluteus medius, and gluteus minimus). If you’re trying to build a bigger butt, this stretch is a bonus.

Here’s how to perform a lunge

  1. Position your feet hip-width apart.
  2. To begin, step forward about 2 feet.
  3. Shift your weight to your front foot and lower your hips. Make sure your back heel lifts and your front foot stays flat.
  4. Keeping your front knee directly above your ankle, lower your body towards the ground until your knee almost touches it. 
  5. Push your body back up through your front foot. That’s one rep. 
  6. Repeat for 10 reps and 2-3 sets, with both sides.

Fire Hydrants

A popular bodyweight exercise, fire hydrants strengthen your abductors and the gluteus maximus while opening up your hip flexors. As the glutes are the largest muscle in your pelvis region, this exercise can help reduce the appearance of hip dips.

Here’s how to perform a fire hydrant

  1. Place your hands and knees on a mat. Position your hips above your knees with your shoulders above your hands.
  2. Keeping one leg grounded, lift the other leg to a 45-degree angle.
  3. Lower it back to the ground. 
  4. Repeat for 10 reps and 2-3 sets with both sides.


Woman doing clamshells with a resistance band

Clamshells are similar to fire hydrants, as they also engage your abdominals and gluteus maximus. The name “clamshell” refers to the way the exercise looks — like a clam is opening.

If you want to increase the resistance in your exercise, add a band around your legs, right above your knees. Otherwise, just use your body weight

Here’s how to complete clamshells

  1. Lie on a mat, on your right side. Stack your feet and hips on top of one another, with your knees at a 90-degree angle. 
  2. Place your head in your right hand with your left resting on the mat. 
  3. Engage your abdominals while you raise your left knee towards the ceiling. Hold for 1-2 seconds before bringing your knee back down. 
  4. Repeat for 10 reps and 2-3 sets with both sides.

Curtsy Lunge

A curtsy lunge is exactly what it sounds like — a lunge with an added curtsy motion. Targeting the glutes and the quads, this movement is great to help tone your hip dip region. 

Here is how to perform a curtsy lunge

  1. Stand with your feet hip-width apart on a mat or a flat surface. 
  2. With your hands on your hips, step your right foot behind your left foot. Simultaneously lower your hips, so your right knee hovers an inch above the ground. 
  3. Place your right leg back in the starting position and switch sides.
  4. Repeat for 10 reps and 2-3 sets.

Standing Leg Lifts

The standing leg lift is effective for strengthening your gluteus medius, inner thighs, and hip muscles. It’s a powerful movement that can also work the abdominal muscle if you properly engage your core. 

Here’s how to perform a standing leg lift:

  1. Stand with your feet hip-width apart. 
  2. Shift your weight to your right foot as you raise your left leg directly in front of you. 
  3. Engage your core and keep your left foot flexed. 
  4. Put your left leg back in place. 
  5. Repeat for 10 reps and 2-3 sets with each leg. 

Side Lunges

Woman doing side lunges indoors

Side lunges are a perfect end to a workout for hip dips! They work out your legs, thighs, butt, and hips. If you’re looking for equipment-free exercise, look no further.

Here is how to perform side lunges

  1. Stand with your feet shoulder-width apart. 
  2. Hold your hands straight in front of you in a triangle position.
  3. Step your left leg to the left while bending your left knee to a 90-degree angle. Simultaneously, allow your right leg to lean into a slant. 
  4. Repeat for 10 reps and 2-3 sets, with each leg. 

Hip Dips Frequently Asked Questions

Woman doing high knees

You’re well on your way to lessening your hip dips. But first, we’ll answer some of the most commonly asked questions.

1. Why Do Some People Have Hip Dips and Others Don’t? 

It all comes down to the shape of your pelvis, the width of your hips, fat distribution, and muscle mass in your upper leg area. It’s important to note that while fat distribution plays a role, it is not a critical factor in whether someone has prevalent hip dips

2. Can You Get Rid of Hip Dips?

Yes and no! You can’t fully get rid of hip dips, because the appearance comes from your bone structure. However, you can reduce their prominence. As we just mentioned, bone structure and the width of your hips play a significant role, but body fat distribution and muscle mass do too.

The most effective way to reduce the severity of your hip dips is first to acknowledge that they’re natural. Body positivity, people! It's just part of your body, and it plays an important role. 

The second is using glute exercises and strength training to decrease fat distribution and increase weight loss and muscle mass

3. How Common Are Hip Dips

Hip dips are common, and while we can’t put a number on them, a good point of reference is your friends. You will find that hip dips are more common than not due to normal bone structures.

Again, hip dips often occur due to the shape of your pelvis and your body type. They’re nothing to stress about. It’s just part of what makes you yourself!

TL; DR — Appreciate Your Body

Group of happy women in exercise clothes

There you have it — everything you need to know about hip dips. Remember to practice self-love as you begin these exercises. 

If you want to add an extra oomph to your workout, try adding these leg workouts for women or full-body band exercises alongside your hip dip workout routine

While you’re here, take our quiz to find out which supplements will best help you achieve your fitness goals. Whether you want supplements with a bit of caffeine or you want to stick with vegan products, we’re here to help.