What are Hip Dips? Tips and Tricks on how to deal with them!

Hip dips

Hip dips are the latest trend in Hollywood. People literally cannot stop talking about them! Do you want to know what they are?

Hips dips can be genetic or caused by weight gain and poor exercise habits over time. Regardless of how they got there, you don't need to live with them forever! This article will discuss what causes hips dips and offer tips for removing them from your life for good!

Table of Contents

What are hip dips?

Hip dips are a natural indentation where your hip meets the top of your thigh between your high and low hips. They are on the side of your leg near the hip bone (they are part of the skeleton.)

It is on the part of your body called the thigh bone. You can see the hip dips where the skin attaches to it.

It's not uncommon for people to get confused about whether they're good or bad, but there is no need to worry!

Some people think that hip dips are good. But others believe they are wrong. It doesn't matter what you think because there is no problem with them either way.

The Hips Dips or violin hips are a term that has set the trend to highlight a bony feature that far from being a defect or a virtue, are a feminine trait that has many women, regardless of their body type, weight, or height, look with confidence today.

Without a doubt, the hips are a very feminine part of the body that makes us look and feel more feminine and harmonious, reasons enough for them to be a trend today, and not precisely because they are perfect or imperfect, curvy or flat, small or large.

Regardless of our hips' size, curves, or shapes, all women can wear them with the utmost confidence and confidence in the world, but only if we know how to do it.

And by this, I mean that depending on your bone structure or morphology, learn how to highlight your hips or reduce them and achieve the effect you want.

So, whatever your goal is with hip dips (to highlight or hide them), today, I will teach you how to choose the right clothes to achieve this famous visual effect.

You may be interested in "My hips are uneven, why? Causes and treatments!"

How do I know if my hips are Hips Dips?

Hip dips shape

The term hip dips (which translates to hip dips) or violin hips refers to the indentation or hollow between your pelvis and thigh. This curve is minimal, almost invisible in some women, while it can be more visible in others. (1*)

Morphologically, the name of this is "trochanteric depression." It is a typical characteristic of many women determined by genetic and morphological factors. The reason it's not due to fat in the legs, as many people think, is because it's not happening with fat in the legs. (2*)

It can become more noticeable in your body when you have a greater distance between the femur and the hip or slim and do not have fat accumulation in the hip area.

You can see it when you wear leggings or very tight pants. You will notice that a different curve forms between your thigh and your hip. Finally, you can also look in the mirror and check the shape of your hip.

You may be interested in "How to make your hips wider naturally in no time!"

Are Hip Dips good or bad?

Don't worry; hip dips are perfectly normal. They have been getting a lot of attention lately, but any doctor or scientist knows if they are good or bad for you.

Are Hip Dips cute? Many women, friends, clients, and acquaintances write me frequently to tell me: What is the right way to reduce this "little imperfection" with the clothes I wear?

The right clothes can help us create the appearance of a more voluptuous body, but it is essential to remember that our clothing should complement and not highlight any flaws.

Not at all! Far from being a defect, the hip dips are a feature that many famous women, influencers, and models wear with pride, so much to create the trend Hips Dips.

On Instagram, for example, you'll find many women who wear them with pride and look beautiful.

Types of hip dips

A lot of you may not know what it's like to have hip dips, but I'm sure you've seen them on at least one or two people you've caught glimpses of. There are three basic types of hip dips:

  • Deep hip dips: you can see when people bend over, and you'll notice that you can see the side of their hips.
  • Shallow hip dips: you don't notice when someone's standing up, and you only notice it when they're bending over in front of you so you can see the backs of their butts.
  • The mix of the two: A mix you have a little bit of both deep and shallow hip dips going on simultaneously.

Your hip shape is normal. However, you have to know how to dress accordingly. Just look at the celebrities with hip dips, and you'll see that it isn't something to be ashamed of, nor is it something you should want to try and conceal or highlight. 

You may be interested in "How to grow your hips and glutes, the method that actually work!"

How to dress if you want to disguise your hips Dips?

With all the boom that exists in the networks about the trends that lead us to feminine empowerment, body acceptance, and self-knowledge, we can find many options to change areas that we do not like too much and make us feel uncomfortable.

The need for women to change their bodies has been around since the beginning of time. However, there's been a shift in society that places more importance on acceptance and self-knowledge (which is excellent!).

With all this positivity floating around now, though. Why not make some minor changes? It doesn't have to be anything drastic or life-changing!

If you want to improve your hip dips, some exercises are a great solution. However, if what you want is to camouflage your hips with your clothes, try one of these:

Wear mid-rise pants.

Be careful not to wear your pants too high. Instead, you should wear them below the belly button or halfway down your stomach.

Avoid tight-fitting.

It is essential to dress appropriately for day-to-day activities, so be sure not to wear tight-fitting clothes.

Use straight pants

A straight pant is a perfect option that works for all styles. There are many fabrics and designs for this cut and style of pants.

If you wear a jean or denim, you should opt for a pair of mom jeans; if your style is chic, city chic, or elegant, a monochromatic suit with straight pants will help you hide those hip dips.

Don't wear tight clothes.

Loose clothing or tailored shirts can highlight your figure, but they will also hug you if not fitted to the correct size. Fit and flare dresses are great for creating curves, while blazers and blouses can camouflage hip dips in a more formal setting like an office environment.

Avoid tight-fitting dresses. That will be counterproductive if you are trying to hide your hip dips. However, you can still choose a dress that fits you well.

Use hip pads

These come in different sizes, from S to XXL, and you can find them at any department store.

Try wearing a high-waisted skirt. A high waist will give the impression that you have a smaller waist, so you don't feel as self-conscious.

Use trench coats

A trench coat is a must-have for any formal outfit. The long length of the trench coats hides your hips and prevents you from looking too short when wearing shorter dresses or skirts while still maintaining a professional appearance in office attire.

Avoid pants made of light fabrics.

Avoid light fabrics and prints for your pants, skirts, shorts as they draw attention to the hips.

Use dark shades of pants and skirts.

If you wear dark colors around your hips, people won't see their shape.

Use long dresses

Add long dresses or dresses with vaporous fabrics to your closet, especially if you want an elegant look for a warm and sunny day! Avoid large prints and tight-fitting fabrics.

Wear peplum-style garments.

Peplum-style clothes are a great way to cover up the dips in your lower and upper hips. Peplum is an hourglass-shaped pattern that flares out just above, making it easy to create curves while hiding unwanted skin folds. Peplum clothing with slim jeans or skirts for maximum effect!

Eliminate lycra, latex, or stretch garments that frame the hip dips from your closet, opt for thicker, stiffer fabrics such as denim and cotton.

Use A-line skirts

A skirt of A-line style is very formal, and you can combine it with many other pieces. It hides what needs to be hidden and benefits the leg by lengthening them as it falls.

Avoid too tight underwear.

If you can see the outline of your underwear, you might want to switch it out for something a little more comfortable. To create curves, you need to be satisfied with what you're wearing underneath (and you shouldn't feel like you're fighting with your clothes).

How to dress if you want to highlight your Hips Dips or just your hips?

Nowadays, it is normal for women to want their bodies highlighted the most and make themselves feel beautiful and confident.

Some women love their shapes, so they look for tricks to highlight them. So I recommend looking into these little-known hacks:

Use light tones:

Neutral tones such as white, ivory, nude, and gray are tones that will add to your hips regardless of your colorimetry. In this case, they will bring visual attention to your hips.

Use skirts with horizontal line prints

To add volume to your hips, consider implementing dresses or skirts with horizontal line prints.

Use tube skirts

With a tube skirt on, your hips look like they're wearing the best silhouette. The tight material hugs them in all of their curves, making you feel confident and sexy!

Use belts

I recommend that you demarcate your waist with a belt if you wear high-waisted pants or a dress. However, make sure it's wide and not too stiff because it will help avoid bulgings around your abdomen area.

Use flashy garments

Use less complex or flashy garments on your upper body to draw attention to your hips.

Loving our bodies, highlighting our attributes, and dressing with confidence and security is undoubtedly the best way to enhance our image.

How to hide hip dips in leggings

Woman with hip dips?

To hide your hip dips in leggings, you need to focus on the top third of your body.

Start with your leggings on and find where you want the waistband to lie; you can usually do this by pulling your tummy inwards.

To keep your leggings up, you will need to create a pocket where you would like them to sit just below your waistband. You can do it with either a belt or you could even make your pocket to fit the leggings and you through sewing (with a zigzag stitch) or using fabric glue.

It is also essential to make sure you choose the correct size for you; this will help you achieve a smooth silhouette.

Also, you have to hide the space between the top of your hips and waist to conceal hip dips. Bottoms with a high waist are the perfect choice for this purpose.

 If you feel comfortable, you might wear them under your clothes to get rid of the dip.

Adding light-colored leggings is another excellent way to make your hips appear smaller since dark colors can make them look more prominent in comparison. If you don't feel you can also wear a long top that goes past your waist to cover your hips.

With a high waist, your waist appears to be smaller because of the way it pulls in at the back. The most excellent example of trousers with a high waist is paper bag waist pants.

Exercises to get rid of Hip Dips

Hip dips are a typical gap between the top and bottom of your hips. Do exercises that tone up your core and fill out those hips! Focusing on this area 2-3 times per week will give you the best results possible.


Squats are the most effective exercises. In addition to strengthening your legs, they also work your hips and give you a nice bottom. Squat up and down as many times as possible during one minute; if it is too easy for you, add some weight or use your body weight to increase difficulty.

  1. To perform squats well, you have to follow a few tips that will help you with your back and your knees:
  2. First, place the soles of feet beyond hip-width.
  3. Next, you have to point your toes forward or slightly inward, not outward.
  4. Finally, keep your head up and maintain a good posture throughout the exercise.


As with squats, lunges are also one of the best exercises to burn hips Dips.

If you want to flatten and lengthen your legs, try making lunges; they improve your posture and help you get rid of that fat around the thighs.

Lunging forward is beneficial for your legs and buttocks, hips, and stomach. It tones up all these areas!

To make lunges correctly:

  1. Place one foot in front of the other, keeping knees straight.
  2. Bend your front knee toward the ground until it reaches a 90-degree angle.
  3. Be careful when doing this exercise because you might injure yourself if you don't know how to do it properly.

Donkey kicks

Doing this exercise will help you to reduce your hip dips, give you nice upper legs, a round bottom, and flat abdominal muscles. To do it correctly:

  1. Lie on your back with knees bent up to a 90-degree angle.
  2. Lift your right leg diagonally up toward the ceiling as far as possible; at the same time, use your hands to grab your thigh.
  3. Be careful when performing this exercise because you don't want to hurt yourself, so start by doing it slowly and progressively, making it faster as you go.

Glute bridge

This exercise is not only great for your hips but also for your backside! It helps you to reduce the hip dips. To do this exercise correctly:

  1. Lie on your back with knees bent to a 90-degree angle.
  2. Place your heels behind your buttocks.
  3. At the same time, lift and tighten your gluteal muscles as though you were trying to squeeze a quarter between your glute cheeks.

Be careful with it; go slowly at first, and increase difficulty when you get the hang of it.


Step-ups are an excellent exercise for your hips and thighs. It does not only benefit how it looks but also strengthens the legs significantly.

Use any step; you can use stairs, a bench, or just anything high enough to make you work your legs when stepping up!

To do step-ups correctly:

  1. Place one leg up on the step, as demonstrated in the video below.
  2. Then, while keeping your back straight, start stepping up with the other leg until both feet are on top of the step.


Hip dips are the hollows or concave areas on either side of your hip bone. They're often caused by a lack of muscle in that area, so they can make your butt seem flat and droopy when you wear tight clothing.

Hip dips might also be hereditary. If one parent has them, then it's likely their children will as well. Unfortunately, when this is the case, there usually isn't anything you can do to get rid of them unless surgery becomes an option later down the line.

If these issues sound familiar, don't worry! We told you plenty of tips for minimizing hip dip visibility with some simple tricks.

Use them and feel even more beautiful with your incredibly flattering body shape! Anyway, you have to remember that you are beautiful just the way you are!

DISCLAIMER: buildyourbody.org does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.