Understanding Hip Dips: The Natural Curves of Your Body
What Hip Dips Really Are and Why You Have Them
Hip dips, also called violin hips or high hips, are the inward curves that appear just below your hip bones on the outer sides of your body. These indentations sit between the top of your pelvis and the upper part of your thigh bone, creating a slight dip in what might otherwise be a smooth line from waist to thigh. Approximately 8 out of 10 people have some degree of visible hip dips, making them one of the most common body features that people unnecessarily worry about.
The technical term for the area where hip dips appear is the trochanteric depression. This is the space between your iliac crest (the top of your pelvis) and your greater trochanter (the bony protrusion at the top of your femur). The visibility of hip dips depends entirely on your skeletal structure, specifically the width of your pelvis, the distance between your iliac crest and greater trochanter, and the angle at which your femur sits in your hip socket.
Your hip dip depth has nothing to do with fitness level, body fat percentage, or health status. Someone with 15% body fat can have pronounced hip dips while someone at 30% body fat might have minimal indentations. A 2019 study published in the Journal of Anatomy found that pelvic bone structure varies significantly across populations, with hip width ranging from 25 to 36 centimeters in adult women and the trochanteric distance varying by up to 8 centimeters between individuals.
The gluteus medius muscle sits directly over the hip dip area, and while building this muscle can reduce the appearance of hip dips, it cannot eliminate the natural indentation created by your bone structure. Understanding the anatomy helps explain why our FAQ page addresses common misconceptions about whether hip dips can be completely removed. The fashion and fitness industries have only recently started acknowledging hip dips as normal, despite them being a standard anatomical feature documented in medical texts since the 1800s.
| Anatomical Factor | How It Affects Hip Dips | Can You Change It? |
|---|---|---|
| Pelvic Width | Wider pelvis creates more space between hip bone and femur | No - determined by genetics |
| Femur Angle | Greater angle increases the distance creating deeper indentation | No - set during skeletal development |
| Iliac Crest Height | Higher positioning makes dips more visible from front view | No - bone structure is fixed |
| Gluteus Medius Size | Larger muscle can partially fill the depression area | Yes - through targeted exercise |
| Body Fat Distribution | Fat deposits around hips may soften the appearance | Partially - influenced by genetics and lifestyle |
| Tensor Fasciae Latae Development | Muscle development can add volume to outer hip area | Yes - through strength training |
The Science Behind Different Hip Shapes
Anthropologists have identified four primary pelvic shapes that influence how pronounced your hip dips appear. The gynecoid pelvis, found in approximately 50% of women, typically shows moderate hip dips. The android pelvis, more common in men but present in about 20% of women, often displays more pronounced dips due to narrower hip spacing. The anthropoid pelvis creates elongated hip dips, while the platypelloid pelvis, the rarest type at only 3% of the population, usually results in minimal hip dip visibility.
Research from the Smithsonian Institution's National Museum of Natural History shows that pelvic shape evolved over millions of years, influenced by bipedal locomotion requirements and childbirth needs. The same skeletal features that create hip dips also contribute to efficient walking mechanics and proper joint alignment. Your greater trochanter acts as a crucial attachment point for over 15 different muscles that control hip movement, leg rotation, and pelvic stability.
Hormones play a secondary role in how hip dips appear throughout your life. During puberty, estrogen influences fat distribution patterns, which can slightly alter hip dip visibility. A 2020 study in the American Journal of Physical Anthropology tracked 200 women over 10 years and found that while body composition changed with age, the fundamental bone structure creating hip dips remained constant. Weight fluctuations of 20-30 pounds showed minimal impact on the actual depth of the trochanteric depression.
The genetic component of hip dips is substantial. If your biological parents have pronounced hip dips, you have approximately a 65% chance of having similar bone structure. Twin studies conducted at the University of Helsinki in 2018 demonstrated that identical twins showed 89% similarity in hip dip depth, while fraternal twins showed only 43% similarity, confirming the strong hereditary component of this feature.
Celebrities Who Embrace Their Hip Dips
The conversation around hip dips shifted dramatically in 2018 when several high-profile celebrities began openly discussing their natural body shapes. Tracee Ellis Ross posted unedited photos showing her hip dips to her 10 million Instagram followers, sparking a body positivity movement. Nicki Minaj, despite being known for her curvy figure, has clearly visible hip dips in paparazzi photos, demonstrating that this feature exists across all body types.
Historical analysis reveals that Marilyn Monroe, considered the beauty standard of the 1950s, had prominent hip dips visible in numerous photographs from film sets and beach outings. Monroe wore a size 8-10 by modern standards and stood 5'5" tall, yet her hip dips never diminished her status as a cultural icon. This historical perspective helps contextualize how arbitrary and temporary beauty standards really are.
Contemporary celebrities including Kourtney Kardashian, Laura Prepon, and Julianne Hough have all been photographed with visible hip dips. Sports Illustrated model Ashley Graham, who advocates for body diversity, has spoken about her hip dips in multiple interviews, noting that they're simply part of her bone structure. In 2021, actor Florence Pugh addressed body shamers on social media, specifically mentioning that criticizing hip dips is criticizing someone's skeleton.
The modeling industry has slowly begun featuring models with various body types, including visible hip dips. IMG Models and Wilhelmina now represent models across the hip dip spectrum, reflecting a broader shift toward anatomical diversity. Our about page explores how societal attitudes toward natural body features have evolved over the past decade, moving away from digitally altered images toward authentic representation.
| Celebrity | Hip Dip Visibility | Public Statement/Action | Year |
|---|---|---|---|
| Tracee Ellis Ross | Moderate to pronounced | Posted unedited photos celebrating natural body | 2018 |
| Marilyn Monroe | Clearly visible in archival photos | No statement (predates modern body image discourse) | 1950s |
| Ashley Graham | Visible in swimwear photos | Discussed in body positivity interviews | 2019 |
| Nicki Minaj | Visible despite curvy figure | Visible in candid photography | 2015-present |
| Florence Pugh | Moderate visibility | Addressed body shamers on Instagram | 2021 |
| Kourtney Kardashian | Visible in paparazzi shots | No direct statement, but posts unedited photos | 2017-present |
Exercise Approaches and Realistic Expectations
Building muscle in the gluteus medius, gluteus minimus, and tensor fasciae latae can reduce the visual contrast of hip dips, but cannot eliminate the skeletal indentation. A 12-week strength training program focusing on hip abduction exercises showed an average 1.2-inch increase in outer hip circumference in a 2017 study from the Journal of Strength and Conditioning Research, which involved 45 participants performing targeted exercises three times weekly.
The most effective exercises for building muscle around hip dips include side-lying leg lifts, clamshells, lateral band walks, curtsy lunges, and single-leg deadlifts. These movements specifically target the muscles that overlay the trochanteric depression. Physical therapists recommend performing 3-4 sets of 12-15 repetitions at least three times per week for visible results within 8-12 weeks. Progressive overload is essential, meaning you should gradually increase resistance through ankle weights, resistance bands, or cable machines.
Hip abduction machines at the gym can help build the gluteus medius, but proper form is critical. Many people use too much weight and compensate with their hip flexors rather than truly isolating the hip abductors. Starting with bodyweight exercises ensures you develop proper movement patterns before adding external resistance. A certified personal trainer can assess whether you're actually engaging the target muscles or creating compensatory patterns that won't address hip dip appearance.
The realistic timeline for seeing changes is 3-6 months of consistent training. Even then, the change is about adding muscle volume to create a smoother silhouette, not removing the natural indentation. Some fitness influencers promote before-and-after photos claiming to have eliminated hip dips, but careful analysis often reveals different posing angles, lighting, or photo editing. The Federal Trade Commission issued warnings in 2020 about misleading fitness transformation photos that don't disclose editing or posing tricks.