What Are Hips Dips? 6 Exercises You Must Do For Strong, Healthy Hips

Hip dips, also referred to as violin hips, are the inward curves on the sides of the body just below the hip bones. While perfectly normal, these indentations have become a topic of concern for many. Unlike love handles or muffin tops, which are influenced by fat distribution, hip dips are primarily caused by the shape and structure of the pelvis. As per research, hip dips are influenced by bone structure, muscle distribution, and body fat storage. The width of the hips, the length of the femoral neck, and the angle at which the thigh bone meets the hip socket all play a role in how visible hip dips are.

Despite the cosmetic concerns that some people may have, fitness experts emphasize that hip dips are a normal anatomical feature and not a flaw. However, for those looking to strengthen and tone the hip area we have listed some exercises that may contribute to overall hip health and physical fitness. But what causes hip dips? We got in touch with Dr Indramani Upadhyay, HOD Ortho Department, The Center for Knee and Hip Care, Vaishali, Ghaziabad who shares causes, and exercises for strong, healthy hips.

1. Bone Structure: The primary cause of hip dips is the shape of the pelvis and femur. Wider hips and a higher placement of the hip bones can make hip dips more prominent.

2. Muscle Mass and Distribution: The distribution of muscle and fat around the hips and thighs affects the appearance of hip dips. Individuals with less muscle mass in the gluteal region may find their hip dips more noticeable.

3. Body Fat Distribution: How your body stores fat plays a role. Even at a healthy weight, some people might have more pronounced hip dips due to their natural fat distribution patterns.

Dr Indramani Upadhyay shares that strengthening the muscles around the hips can help reduce the appearance of hip dips and promote overall hip health. Here are some effective exercises:

- How to do it: Lie on your side with your legs stacked. Lift your top leg upwards, keeping it straight, then lower it back down.

- Benefits: This exercise targets the hip abductors, helping to strengthen the muscles around the hips and outer thighs.

2. Glute Bridges

- How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling by squeezing your glutes, then lower them back down.

- Benefits: Glute bridges strengthen the glutes, hamstrings, and lower back, which can enhance hip stability and strength.

- How to do it: Lie on your side with your legs bent at a 90-degree angle. Keeping your feet together, lift your top knee as high as possible without moving your pelvis.

- Benefits: Clamshells are excellent for targeting the gluteus medius and minimus, which are essential for hip stability.

- How to do it: Stand with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back, then return to standing.

- Benefits: Squats are a comprehensive lower body exercise that strengthens the glutes, quadriceps, hamstrings, and hips.

- How to do it: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back to the starting position and repeat with the other leg.

- Benefits: Lunges enhance balance, coordination, and strength in the hips, glutes, and thighs.

- How to do it: Start on all fours. Lift one leg out to the side while keeping it bent at a 90-degree angle, then lower it back down.

- Benefits: This exercise targets the gluteus medius and strengthens the hip abductors, improving hip stability and function.