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How To Get Rid of Hip Dips (7 Exercises)

Are you driving yourself crazy trying to learn how to get rid of hip dips for good? I know that you may not want to hear this, but my friends, this is a trick question. I’ll explain later. 

First though, let’s have a little bit of real talk. Hip dips are the curves that are found right below your hips and extend to the top of your thighs. While these are completely natural and normal, these hip dips or “violin hips” are one of the newest fitness obsessions to hit the mainstream.  “How to get rid of hip dips” has become a wildly popular search term online and many of us are searching for exercise tips to help. 

Depending on the person and the body type, this natural contour of the body, or the hip dips might be very noticeable, but they also might be very subtle. The point is, very few of us don’t have these. While you can’t necessarily get rid of them, you may be able to minimize their appearance with a new exercise routine.

ladies doing exercises to get rid of hip dips

What are hip dips?

Okay, we know where they are located on the body, but what are hip dips, anyway? Hip dips are the natural indentations that occur in the area beginning at the bottom of your hip and extend to the top of your thigh. The hip dips happen in this area because this is where the skin is attached to the deeper part of the thigh bone. 

Again, these are completely naturally occuring and everyone has them. Your body structure and the amount and distribution of fat and muscle is what will determine exactly how noticeable they are. 

You may think that you’ll never be able to get rid of these hip dips, violin dips or love handles and to some extent that may be true. These inward curves will always be a part of our bodies. That is why “how to get rid of hip dips” is a trick question. 

Are My Hip Dips a Sign That I’m Unhealthy? 

Hip dips have been making a splash on social media often lately and if you have only recently noticed your own hip dips you may be wondering what, if anything, they have to do with your health. Please do not worry. Having noticeable hip dips is not a sign that you are not healthy. As we mentioned several times, hip dips are completely natural and normal. Most people have them, no matter how much fat or muscle they have, or what their diet is. 

If you have been seeing hip dips mentioned on social media often lately, you have probably seen that many Instagram influencers have started to embrace them! Don’t you just love body positivity?

“How Can I Get Rid of My Hip Dips?” Spoiler Alert: This is a trick question! 

Even knowing that they are a completely normal part of our bodies doesn’t stop many of us from that ever popular “how can I get rid of my hip dips” internet search. As we mentioned before, you cannot get rid of hip dips therefore, that is a trick question. 

The makeup of your anatomy, biology and bone structure determines how visible your hip dips are, but it doesn’t mean that you can’t change or minimize their appearance naturally. That’s right, there is no need to sign yourself up for hip dip surgery! Exercise can help to naturally minimize the appearance.

7 Exercises to Get Rid of Hip Dips – Or At Least Minimize Their Appearance 

We all know that exercise is great for many things. This list of lower body exercises will not only minimize hip dips, but they will also help our physical and mental health, as most exercise does! Adding exercise into your weekly and monthly routine is a great way to create the changes you are looking for. 

You can change the appearance of your hip dips naturally without surgery with this list of home exercises that I have put together for you. All of these exercises can be done in your home or at a gym. With a regular routine of exercise you will find yourself surprised at just how fast these changes occur.  

1. Standing kickback lunges

Standing kickback lunges are great for building balance and stability. This exercise helps to minimize hip dips because it works your thighs and butt when done at least 3-5 times per week. 

  • Start this exercise with your core engaged (keep it engaged throughout the pose)
  • In a standing position with feet hip width apart, place your hands in front of your chest 
  • Lift one knee up to your chest while inhaling
  • Sink the same knee down into a lunge, staying on the ball of your back foot while keeping your toes facing forward
  • Lift knee back up to your chest
  • Repeat on the opposite side.
  • Do 10 repetitions per side. 

2. Standing Side Leg Lifts 

This exercise, standing side leg lifts, works to strengthen the muscle along your hips and butt, which means that it is a great exercise for working on hip dips. As an added bonus, this exercise also works to stretch and strengthen your inner thigh. Standing side leg lifts are a quick workout that can easily be done at home. 

While doing this workout, be sure to keep your movements controlled and steady without making any jerking movements and try to keep your body straight. 

  • Stand with your left side near a table or wall. 
  • Use your left hand to support yourself, while rooting your left foot and lifting your right foot
  • Breathe in and slowly lift your right leg to the side.
  • Exhale while lowering your left leg.
  • Do 12 repetitions on each side

3. Side Leg Raises (Lying Down) 

When trying to figure out how to get rid of hip dips, side leg raises are a must to add into your workout routine. This workout focuses on your upper thighs and butt and is great for minimizing the look of hip dips.

  • Lying down on your left side with your body in a straight line, bend your left elbow and use your left hand to support your head. 
  • Keep your right hand on the floor in front of you for support.
  • Lift your right leg up into the air slowly, then lower it without letting it touch your right leg.
  • Do 10 repetitions, repeat on the opposite side.

4. Glute Bridges

Figuring out how to get rid of hip dips is much easier when you throw an exercise like glute bridges into your routine. A gym is unnecessary for glute bridges which makes them a great at home workout, and if you are looking for fast results in dealing with hip dips.  

  • Lie down on your back with knees bent and arms alongside your body.
  • Place your feet flat on the floor slightly more than hip width.
  • Engage your core, inhale and lift up your hips and butt.
  • Lower your hips and butt down, while exhaling.
  • Repeat this motion 12-15 times. 

5. Leg Kickbacks

Exercises to get rid of hip dips are abundant, but leg kickbacks are a very good exercise for creating natural change in hip dips. If you have never done leg kickbacks before, you will be thrilled to learn how great they are for minimizing hip dips at home.  

  • Position your body on hands and knees.
  • Extend your left leg, lifting it as high as you can until it is straight.
  • Lower your leg back down to the floor without allowing it touching the floor.
  • Do 15 repetitions
  • Repeat on opposite side

6. Side Lunges

When you do side lunges, you are working your entire leg. They help to strengthen and define the butt and thighs, which means they are one of the best exercises that minimize hip dips. 

If you have been working on how to get rid of hip dips for a while and you are comfortable with side lunges already, you can add a dumbbell to add to this workout. 

  • Stand with your feet hip width apart.
  • Root into your left foot and step your right foot out to the left.
  • With your right leg bent and left leg straight, plant your foot on the ground and lower your butt down. 
  • Stand up, bringing both feet together. 
  • Do 12 repetitions on both sides. 

7. Squats 

Squats are a great full body workout, but because they do such a great job of toning your thighs, hips and butt, they are perfect for when you are focused on how to minimize hip dips. 

If you are ready to step up your exercises to get rid of hip dips, feel free to add a dumbbell into your squats workout. 

  • Stand with your feet slightly greater than hip width.
  • Exhale as you slowly squat down as though you are sitting in a chair.
  • Inhale as you return to standing position.
  • Complete 12 repetitions.

What Other Lifestyle Changes Can I Make To Minimize the Appearance of Hip Dips? 

In addition to these specific exercises, a healthy lifestyle will go a long way toward minimizing the appearance of your hip dips. Things like a healthy diet filled with lean protein, fiber and healthy fats, along with sufficient water intake and getting the right amount of calories are great. Another lifestyle change that you can make in your quest to minimize the appearance of hip dips is to avoid processed and sugary foods. Alcohol and fast food should be avoided as well.

Be sure to round out these exercises with a general exercise routine that can benefit the health of your entire body, not just hip dips. Another facet to a healthy lifestyle that not many people consider is being sure to get enough sleep. 

Loving Yourself, Hip Dips and All! 

Getting rid of hip dips, while not technically possible, can effectively be done while following the above tips and exercise routines. I want you all to know though that your hip dips are completely natural and normal and there is nothing wrong with any of us who happen to have noticeable hip dips. 

I say that no matter how subtle or noticeable they may be, let’s change our mindset and learn to love our hip dips! We are not our shape, we are not defined by our figures. 

Join the Fit Found Me Community to embrace our bodies and what we see in the mirror for our unique shape. Allow exercise to build confidence through ability and strength rather than an image we have seen in the media.

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Wednesday 20th of March 2024

Your article helped me a lot, is there any more related content? Thanks!


Tuesday 2nd of February 2021

Ah...I thought right from the start this was a trick question, especially since they are naturally occuring. Thank you for setting the record straight. and suggesting some healthy alternative excersizes.

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