how to get rid of hip dips

How To Get Rid Of Hip Dips (10 Best Exercises)

Want to know the secret on how to get rid of hip dips fast?

A lot of people don’t even know hip dips are a thing! It’s essentially the weird dip on the side of your hip.

Hip dips are the inward depression on the side of your body right below the hip bone.

It might be more pronounced in some than others but you should keep in mind that hip dips are totally normal.

You might also know hip dips as violin hips, high dents, high hips, and shelf hips.

But in the scientific world, it’s known as trochanteric depression.

It’s basically caused by having bone structure, size of the muscle and fat distribution that’s not in cosmetic alignment.

Depending on the size of your hips and pelvis it can really vary from person to person. Women have the most problem with hip dips but men can also get them too.

Hip dips are harmless and can be totally normal but unfortunately, many women hate the look of them and prefer wider fuller hips.

Here you’ll find the best ways to get rid of your hip dips so you can finally round out your bum with the fastest and best exercise plan possible.

Get Rid of Hip Dips in a Week

get rid of hip dips in a week

You might describe your hip dips as having “weird hip proportions” and it can make you hate the look of your hips.

And the worst part is even if you lose a lot of weight and workout your abs you won’t be able to get rid of this indentation on the side of your hip.

Don’t lose hope yet!

The good news is you’ll be able to round out your hip dips by following the exercise and diet tips below.

Your bone structure is a big part of your hip dips as your hip bones and trochanter major (femur head) are majorly responsible for them.

The distance between these bones will determine how big of hip dips you’re most likely to have.

hip dips bone structure

So if you have wider and higher hips then you’re much more likely to have a bigger angle to your femur.

This will create a larger space between the top of your pelvis (hip bone) and the trochanteric depression resulting in much higher hip dips.

You also have to consider your muscle and fat distribution as well in your hip area if you’re trying to get wider hips.

If you’re lacking muscle in your hips then the depression of your side hip area will be greater.

Also if you have more fat on your hips then you’re also more likely to increase the appearance of hip dips.

If you have trouble with this body part area then you can also check out my best exercises to get rid of saddlebag.

Lower Body Fat = Less Hip Dips

how to lose hip dips

The big secret in lessening the appearance of your hip dips is to lower your total body fat percentage.

If you have excess fat on your hips, abs, and thighs then the indentation on your hip dips will look even worse.

So the secret is going to be to increase the muscle mass on the side of your hips to give your hips a more filled out look.

Losing weight can make it worse!

No matter how much weight you lose or how skinny you become you can still increase the appearance of hip dips.

This is because you will not be changing your body fat percentage or the muscle on your hips just through weight loss.

This is why so important to lower your body fat percentage instead.

Otherwise, you’ll become “skinny fat” causing your hips to sag even more unless you have some muscle to round them out.

If you’re looking for ways to trim down your hips then a proper diet and the right exercise routine will be the key.

I know it can feel like you have an entire hole on the side of your hip. And it can feel very weird but it’s more than attainable to at least lessen the appearance of your hip dips.

If you want to know how to lose thigh fat then check out my best exercises too.

Best Exercises for Hip Dips

To fill out the side your hips you’ll have to use exercises that target your side hip muscles.

Most specifically you’re going to want to train your glutes including the gluteus maximus and the gluteus minimus.

Be careful training your gluteus medius as it can actually make the appearance of your hip dips even worse. This is because your gluteus medius lays on the top outer most area of your hips which can make the violin appearance even more pronounced. So try to avoid exercises that directly target your gluteus medius for this very reason.

Also, be careful training your TFL (tensor fasciae latae) as it’s not an area that you really want to be training. It can cause your hips to tighten while also increasing the appearance of your hip dips. This body part is found on the lower part of your outside hip about where the pockets on your pants would be.

Dirty Dogs

dirty dogs

  1. Start off on all fours.
  2. Raise one leg out to the side so that your knee matches the same height as your hips.
  3. Then slowly bring it back down to the starting position before repeating again.

Horseback Riding

horseback riding

  1. Start off on all fours.
  2. Begin making circles with one knee going forward and then halfway switch directions so your knees going backwards.
  3. Repeat on the other side

Curtsy Lunges

curtsy lunges2

  1. Start off in the standing position with your feet hip width apart and your hands on your hips or holding a pair of dumbbells.
  2. Slowly begin to lower 1 foot back behind your body while bringing it back behind your stationary foot.
  3. Lower your back knee towards the floor in a reverse lunge position. Then bring your foot back up to the starting position and alternate to the other side.

Side Step-ups

side step ups 3

  1. Place a box about knee height to the side of your foot.
  2. Then while holding a pair of dumbbells or with your hands on your hips place one foot on top of the box.
  3. Step up on the box while standing tall at the top before slowly lowering your leg back to the ground. Repeat on both sides.

Side Band Steps

band side steps

  1. Find a resistance band and wrap it around your leg so it’s right above your knees.
  2. Then bend your knees a little as you squat down.
  3. Take big wide steps side to side slowly and deliberately. Go about 10 steps one way before coming back 10 more steps. Try to never bring your feet too close together to keep constant tension on the band.

Band Squats

band squats2

  1. Place a resistance band right above your knees.
  2. Take a stance or your feet are about hip width apart with your feet pointed straight ahead.
  3. Slowly begin to lower your hips towards the ground while keeping your knees over your toes.
  4. Imagine you’re taking a seat on a chair that’s behind you. Pause for a quick second when your thighs reach parallel to the floor before coming back up to the standing position.

Hip Bridges

hip bridges2

  1. Lay on your back with your knees bent, toes up and you’re arms out to the side.
  2. Begin raising your hips up off the ground until they reach the top.
  3. Pause and squeeze your cheeks at the top for a long second before returning it back down to the starting position.

Hip Thrusts

hip thrusts2

  1. Find a box that’s about knee height or you can use a chair too.
  2. While having your hips on the ground place your upper back so it matches up against the box. Make sure your upper back is firmly on the box before you coming up.
  3. Then begin to raise your hips up towards the ground while keeping your chin to your chest.
  4. At the top pause and hold for long second while squeezing your cheeks before returning back down to the starting position. Try not to let your hips touch the ground again until you’re all the way finished.



  1. Lay on your side with your knees together and bent with a resistance band up above your knees.
  2. Slowly begin to lift your top knee off the bottom knee while keeping your feet together.
  3. At the top try to hold for a little longer before returning back down to the bottom knee.

Side Bridge Abduction

side bridge leg raise

  1. Lay on your side with your body straight and your elbow underneath your shoulder.
  2. Raise your hips up off the ground so there’s a straight line from your bottom shoulder to your bottom foot.
  3. Then while holding this position begin to raise your top leg up off the ground before returning it back down to the starting position.
  4. If you’re not strong enough to do this while lifting yourself off the ground you can also do it while laying on the ground.

Workout Plan to Get Rid of Hip Dips

violin hips

Combine the above exercises with a HIIT (High-Intensity Interval Training) program combined with a total body resistance training workout plan.

HIIT workouts have been backed by science to burn much more fat compared to traditional slow-go cardio workouts like jogging.

It’s known as the Afterburn effect.

Your body will continue to burn calories many hours after you finish these HIIT workouts. This is because these workouts create a “metabolic disturbance” in your body. This means your body has to work extra hard to bring it back to a normal state thus burning more calories.

Then make sure you’re also doing a total body weight lifting routine.

The best is Metabolic Resistance Training (MRT) that will have your body burning fat while gaining lean tone muscle at the same time to better shape your body.

Just doing HIIT workouts may not be enough to round out your hips and really get rid of your hips dips.

Adding in a total body resistance training program like MRT will be the perfect 1-2 combination.

For a complete HIIT + MRT workout plan to go great with the best exercises to get real hip dips then check out The Flat Belly Formula system.

Lose Hip Dips WITHOUT Exercise

can you get rid of hip dips without exercise

Once again it’s going to be pretty hard to get rid of your hips dips without exercise.

But there are some simple science-backed dieting strategies you can use to get rid of your hip dips.

This includes eating more whole real foods instead of processed ones to start.

Start eliminating the sugar and refined carbohydrates from your diet. It can cause your insulin and blood sugar to spike making your body gain more fat.

Consider cutting out your alcohol intake too. These empty calories in alcohol also contribute to excess weight gain by inhibiting fat burning.

Make sure your calorie intake is lower than what your body burns off per day is an obvious one. It doesn’t matter if you’re eating the healthiest food in the world if you’re eating too much.

A good number for women is 1200 to 1500 calories per day. But you should adjust this number along with the macronutrients (protein, fats, carbs) to meet your certain needs.

Try to eat more protein in your diet. A higher amount of protein in the diet is linked with weight loss and fat loss.

If you have trouble getting enough protein in your body start taking a low-carb protein powder like this one from BioTrust. It’s made from grass-fed cows, contains no sugar and tastes very very good.

For complete proven and simple to follow the diet plan I would highly recommend The Flat Belly Formula.

Are Hip Dips Normal?

If you have hip dips then you really shouldn’t think your body is abnormal in any sense of the matter. It’s perfectly normal to have hip dips and the truth is your genetics play a bigger role than you think with having them.

With that said there’s also nothing wrong with wanting to improve your body. So if you really want to get rid of your hip dips then I’d use some of the exercises and dieting tips found here.

The Last Word

At the end of the day just remember there’s nothing wrong with having hip dips.

You can have hip dips and still love your body.

With that said you’re also allowed to hate them too. You’re more than allowed to want to fix your hip dips and look your absolute best.

Unfortunately, if you were born with hip dip promoting bone structure then you’ll be fighting an uphill battle.

But you’ll still be able to significantly lessen the appearance of your hip dips through the right exercises & diet.

You’ll be able to change your body fat percentage as well as your muscle mass in your hips.

Both of which will help to round out and slim down your hip dips.

Using the above exercises, workout and diet strategies on how to get rid of your hip tips will have you getting results fast.

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