“Hip dips” are the newest physique half trending on social media. 

Regardless of being a traditional characteristic of physique form, many need to know how you can do away with hip dips. 

This has stirred debate on-line.

Some well being and health “influencers” declare you possibly can lose hip dips by doing their specifically curated “hip dip exercises,” whereas others argue hip dips are formed by your bones, so you possibly can’t alter them by way of life adjustments.

However what are hip dips precisely?

What causes hip dips?

And may you do away with hip dips with weight loss program and train?

Get evidence-based solutions to those questions and extra on this article.

What Are Hip Dips (Violin Hips)?

“Hip dips,” often known as “violin hips,” check with the inward curves alongside the edges of your physique, just under the hip bones and above the thighs. Right here’s how they appear:

Just lately, hip dips have turn out to be a subject of unfavourable consideration on social media, with some viewing them as a flaw to be mounted. 

That is misguided.

Hip dips are a very regular and pure a part of anatomy. Everybody has them (together with males), although some folks’s bone construction makes their hip dips extra outstanding. They’ll additionally turn out to be extra seen when you’ve decrease ranges of physique fats and underdeveloped glutes.

 

What Causes Hip Dips?

The first reason behind hips dips is bone construction. 

The principle components to contemplate are:

• The space between the highest of your thigh bone (higher trochanter) and the highest fringe of your hip bone (iliac crest).
• The size and angle of the bone that connects your thigh bone to your hip joint (femoral neck).

If there’s a giant area between your thigh bone and hip bone and you’ve got an extended femoral neck that connects nearly vertically, you’re extra more likely to have noticeable hip dips. If the area is smaller and the femoral neck bone is shorter and connects nearly horizontally, hip dips are much less more likely to be noticeable.

Right here’s an image to indicate what that appears like:

The quantity of fats and muscle within the hip and butt area also can have an effect on the depth of your hip dips.

For example, when you’ve got a low physique fats share or sometimes don’t retailer fats across the hips and butt, your hip dips might seem deeper. Likewise, when you’ve got small glute muscle tissue, hips dips could also be barely extra pronounced. 

Crucially, nonetheless, physique fats and glute measurement have a a lot smaller impression on hip dip look than bone construction. And since genetics decide bone construction, you possibly can’t utterly change the looks of hip dips by weight loss program and train. 

Nonetheless, the precise workouts can strengthen and construct the glute muscle tissue and doubtlessly cut back the visibility of violin hips by including muscle mass to the edges of your butt.

[Read More: How to Get a Bigger Butt Fast]

Hip Dips vs. Love Handles

Many individuals evaluate hip dips vs love handles, however they’re two distinct bodily options and the comparability makes little sense. 

Hip dips are the pure curves beneath your hip bone formed by your bone construction. Your genetics decide whether or not you’ve hip dips, so you possibly can’t drastically change their look by weight loss program and train.

Conversely, “love handles” check with any fats saved on the edges of your torso at navel top. In contrast to hip dips, you possibly can cut back the looks of affection handles by way of life adjustments as a result of they’re associated to physique fats ranges reasonably than bone construction.

If you wish to study extra about how you can lose fats round your again and sides, take a look at this text:

Find out how to Get Rid of Decrease Again Fats. 

Can You Get Rid of Hip Dips?

You’ll be able to’t do away with hip dips solely since they’re primarily on account of your bone construction, which you’ll’t alter. Nonetheless, constructing butt muscle and enhancing physique composition might reduce their look.

 

9 Hip Dip Workout routines for Hip Power and Well being

Listed below are 9 top-tier workouts for gaining butt muscle and energy:

1. Squat

Analysis reveals the squat is without doubt one of the simplest workouts for growing hip energy and stability, particularly once you squat to parallel or deeper.

Find out how to Do the Squat:

1. Place a barbell in a squat rack at about mid-chest top. 
2. Step beneath the bar, pinch your shoulder blades collectively, and relaxation the bar above the bony ridges on the underside of your shoulder blades. 
3. Raise the bar out of the rack, take 1-to-2 steps backward, and place your toes barely wider than shoulder-width aside, together with your toes pointing barely outward. 
4. Protecting your again straight, sit down and push your knees out in the identical path as your toes.
5. Get up and return to the beginning place.

2. Deadlift

The deadlift trains your whole decrease physique and permits you to raise heavy weights safely, making it excellent for gaining lower-body energy and muscle.

Find out how to Do the Deadlift:

1. Place your toes barely narrower than shoulder-width aside together with your toes pointed barely out. 
2. Transfer a loaded barbell over your midfoot, so it’s about an inch out of your shins.
3. Grip the bar simply outdoors your shins together with your palms going through you.
4. Flatten your again and drive your physique upward and barely again by pushing by your heels till you’re standing up straight.
5. Reverse the motion and return to the beginning place.

3. Single-Leg Hip Thrust

The only-leg hip thrust is a lower-body train that trains the glutes one aspect at a time, making it helpful for locating and fixing butt muscle measurement and energy imbalances.

Find out how to Do the Single-Leg Hip Thrust:

1. Sit on the bottom together with your shoulders resting towards a bench perpendicular to your physique.
2. Place a dumbbell in your hip crease.
3. Plant your toes on the ground about shoulder-width aside and 12-to-18 inches out of your butt so your knees are bent to about 90 levels.
4. Straighten your left knee to raise your left leg off the ground.
5. Push the dumbbell upward by urgent by your proper heel till your higher physique and proper thigh is parallel to the bottom and your proper shin is vertical. 
6. Reverse the motion and return to the beginning place.
7. When you’ve accomplished the specified variety of reps, repeat the method in your left aspect. 

4. Single-Leg Romanian Deadlift

 

The only-leg Romanian deadlift establishes a stronger “mind-muscle connection” together with your glutes by specializing in one aspect of your physique at a time, which can improve muscle development in some situations. 

Find out how to Do the Single-Leg Romanian Deadlift:

1. In a standing place with legs straight, maintain a dumbbell in your proper hand in entrance of your proper thigh.
2. Flatten your again and decrease the load towards the ground in a straight line whereas preserving your proper leg largely straight, permitting your butt to maneuver backward and your left leg to straighten behind you as you descend.
3. As soon as you are feeling a stretch in your proper hamstring, bend your proper knee barely extra, and proceed reducing the load till your decrease again begins to spherical.
4. Reverse the motion and return to the beginning place.

5. Step-up

The step-up is an excellent glute train that’s simpler in your knees and again than different lower-body workouts.

Find out how to Do the Step-Up:

1. Holding a dumbbell in every hand, place your proper foot on a field, bench, or different floor about knee top off the ground.
2. Protecting your weight in your proper foot, absolutely straighten your proper leg.
3. Decrease your left leg towards the ground and return to beginning place.

6. Curtsy Lunge

The curtsy lunge is difficult on the knees, however nice for decrease physique muscle development. If in case you have knee ache otherwise you’re new to weightlifting and lack coordination and stability, it’s possible you’ll favor a distinct butt-building train from this listing.

Find out how to Do the Curtsy Lunge:

1. Holding a dumbbell in every hand, stand together with your toes about hip-width aside.
2. Step diagonally backward together with your left leg in order that it crosses your proper leg. 
3. With many of the weight on the precise leg, decrease your physique by bending each knees on the similar time till the left knee touches the ground.
4. Reverse the motion and return to standing place.
5. When you’ve accomplished the specified variety of reps, repeat the method in your left aspect. 

7. Reverse Lunge

Whereas all lunge variations practice your whole decrease physique to a excessive diploma, the reverse lunge emphasizes the glutes probably the most.

Find out how to Do the Reverse Lunge:

1. Holding a dumbbell in every hand, stand upright together with your toes hip-width aside.
2. Step again about two-to-three toes together with your left foot, inserting most of your weight in your proper foot.
3. Decrease your physique by bending each knees till your left knee touches the ground.
4. Push off the ground together with your proper foot and lean barely backward, permitting your legs to straighten.
5. As soon as standing, deliver your left foot ahead in order that it’s subsequent to your proper foot, then repeat in your left aspect.

8. Glute Bridge

Glute bridges are an incredible butt-building train as a result of they’re straightforward to study, use your personal physique weight, and successfully isolate and strengthen the glutes.

Find out how to Do the Glute Bridge:

1. Lie in your again on the ground, preserving your arms by your sides and palms touching the ground.
2. With knees bent, place your toes 15-to-18 inches aside and 6-to-12 inches out of your butt, pointing your toes barely outward.
3. Raise your butt off the ground by urgent your shoulders and heels into the ground, pushing your knees out in the identical path as your toes, and squeezing your glutes.
4. Proceed thrusting your hips upward till your butt, hips, and knees type a straight line and your shins are vertical.
5. Reverse the motion and return to the beginning place.

9. Cable Aspect Leg Increase

Cable aspect leg raises are an incredible hip strengthening train that practice the outer hip, thigh, and glutes. In the event you don’t have entry to a cable machine, you will get an analogous exercise mendacity in your aspect on the ground and elevating and reducing your prime leg. In the event you select this methodology, use ankle weights to extend the resistance as you achieve energy.

Find out how to Do the Cable Aspect Leg Increase:

1. Set the pulley on a cable machine to the bottom setting and join the cuff attachment.
2. Stand with one shoulder subsequent to the cable machine, preserving your toes shoulder-width aside.
3. Safe the cuff round your outer ankle.
4. Place your outdoors hand in your hip and the opposite hand on the cable machine.
5. Increase the outer leg to your aspect so far as doable
6. Reverse the motion and return to standing place.

A Easy Hip Dip Exercise for Sturdy, Sculpted Hip Muscle tissue

Since hip dips are a pure and innocent a part of anatomy, there’s no purpose to do “hip dip exercises” aimed toward “fixing” them. That stated, in case your hips dips are a hangup you’d favor to attenuate, constructing glute muscle might assist a bit of.

Extra importantly, it additionally boosts your bodily efficiency in nearly each approach, together with serving to you raise heavier weights, run quicker, bounce greater, and keep injury-free.

For greatest outcomes, change a leg or decrease physique exercise in your energy coaching plan with this hip dip exercise:

• Squat: 3 units of 6-to-8 reps with 2-to-3 min relaxation
• Single-Leg Romanian Deadlift: 3 units of 8-to-10 reps with 2-to-3 min relaxation
• Step-up: 3 units of 8-to-10 reps with 2-to-3 min relaxation
• Cable Aspect Leg Increase: 3 units of 10-to-12 reps with 2-to-3 min relaxation

Hip Dips FAQs

FAQ #1: What are hip dips brought on by?

Hip dips are brought on by the bone construction of your hips and thighs. If in case you have more room between the higher a part of the thigh bone (higher trochanter) and the highest of the hip bone (iliac crest) and an extended femoral neck that connects near vertically (the higher thigh bone that connects to the hip joint), you might have a extra distinct hip dip. 

The quantity of muscle and fats you’ve within the hip and butt area might affect the depth of the dip. Having much less muscle and fats might imply a deeper dip.

FAQ #2: Are hip dips enticing?

Whether or not hip dips are enticing or not is subjective. Nevertheless, hip dips are a pure a part of the physique, largely decided by genetics and never one thing you possibly can management.

FAQ #3: Are hip dips good or unhealthy?

Hip dips are neither good nor unhealthy; they’re a traditional a part of the physique’s construction. Regardless of what you see on social media, hip dips aren’t a flaw that wants fixing. They’re not a medical downside or dangerous to your well being.