Hip Dip Exercises to Minimize Their Appearance

Looking for hip dip exercises to get rid of them? Cool. You’re in the right place.

The world loves to tell you to embrace your hip dips and just love your body.

I love the thought of that, but that doesn’t work for everybody.

It definitely didn’t work for me. I HATED my hip dips no matter how much everyone said I should “embrace” them.

So I headed to Google for answers on how to get rid of hip dips. I found nothing.

But luckily, you found me because after years of trial and error I have FINALLY found what helps to reduce hip dips and it’s just a few simple exercises!

Here’s my results after doing exercises for hip dips:

hip dip workout before and after
My results from following THIS hip growth plan.

Now that that’s done let’s dive in..

What are hip dips?

If you’re reading this, you probably already know what hip dips are, er at least what they look like..

BUT.. to understand how to minimize them, stick with me here.

Hip dips are indentations found along the side of your body just underneath your hip bone.

You might have heard people also refer to them as hip dents or violin hips. Even though the internet is trying to convince you that these are bad, I’m here to assure you that they aren’t. Hip dips are a reflection of your body’s anatomy and the shape of your pelvis too. 

Are you wondering what might be causing these beautiful indentations that everyone wants you to hate? Let’s expound on it.

What causes hip dips?

There isn’t a specific cause of hip dips, but they’re somewhat due to your body type, bone structure, and body fat distribution.

Those with higher body fat tend to have hip dips because of the fats deposited in that specific part of their body.

But upon losing weight mostly through hip dip exercises, they tend to disappear or at least are significantly reduced.

The prominence of your hip dips is solely dependent on your body type. So, you stop comparing the size of your hip dips with that of your friends. The more visible your hip dips are dependent on:

  • The size of the top of your femur
  • The width of your hips
  • Fat distribution in your body: People with hip dips always have less fat in their lower body, making the hip dips prominent. Also, when you’re overweight, fat distribution in your hips could present itself as hip dips bit upon losing weight; they tend to go away.
  • Muscle mass

These factors contribute to the shape of your buttocks, hips, and hip dips. Hip dips are commonly linked to the absence of body fat stores in the lower body, which is primarily genetic or hormone-based. 

You might be wondering what this stubborn muscle is that is preventing you from having an hourglass figure. Well, then keep reading!

How can exercise get rid of hip dips?

I mentioned above that hip dips are caused by 2 main factors:

  • Body fat distribution.
  • Bone structure.

Let’s start with the first one.

If you have excess fat around your midsection (also referred to as a “muffin top”), that can exaggerate the appearance of hip dips.

So to reduce the appearance, we can work on getting rid of that excess fat.

Here is a great article that goes more in depth on how to tone your stomach.

Now, for the second item.. bone structure.

How the heck can I change my bone structure?

You can’t. BUT.. You can build up the MUSCLES surrounding your hips (aka your booty muscles) through specific hip dip exercises.

Your butt is made up of three main muscle groups. The maximus, the medius and the minimus.

how to get a bigger butt and hips workout

The main “hip dip” muscles we will target with exercise are the medius and minimus.

By building up the sides of our booty, it will “fill in” the area where we see our hip dips, thereby reducing their appearance just through exercise!

Hip dips, as mentioned before, have nothing to do with weight but everything to do with your body structure.

If I’ve finally convinced you now that your hip dips are pleasant, then my work is done…But if you’re still thinking of getting rid of your hip dips, then keep reading to learn the spoecific exercises to do to reduce your hip dips.

Notice I say reduce, because keep in mind that you can’t completely get rid of your hip dips as they are an anatomical matter rather than something you can completely get rid of.

I’m sure you’re ready to try and strengthen those hip muscles, so let’s move to that. 

Best hip dip exercises to reduce their appearance

Doing the exercises below will help, but if you are serious about seeing significant results in reducing your hip dips, I strongly recommend the plan I followed below:

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The following hip dip exercises will help you to:

  • Strengthen and develop muscles around your hips.
  • Lower your body weight or fat level if you’re overweight.
  1. Curtsy lunges: This exercise works the side of your buttocks to get the most out of it, trying doing a deep curtsy.
  2. Sumo Squats: Squats help tone your butt, hips, and thighs. Mind your posture when doing squats. 
  3. Standing side leg raises: Leg raises done while standing is excellent for toning the hips and side of the butt. 
  4. Fire hydrants: This exercise targets the side of your hips, thighs, and buttocks. 
  5. Lateral walks: These walks help work out the side of your thighs, hips, and buttocks. 
  6. Glute bridges: Engage your abdominals when doing this exercise to help keep your balance. The practice helps work your buttocks and thighs.
  7. Leg kickbacks: Kickbacks help strengthen and lift your butt. When doing it, make sure you engage your core to prevent it from hurting your back. 
  8. Lying down leg raises: These leg raises target your outer thighs and butt. 

Even though these hip dip exercises won’t completely rid your dips, they will help reduce how prominent they appear and generally help you gain more strength in your lower body.

We all know that it’s good to combine exercise with a healthy diet. Of course, there isn’t a specific diet that, when combined with hip dip exercises, will help round them up, but it is good for your general health.

You could also combine these hip dip exercises with others to ensure you’re working out your whole body to strengthen all your muscles. 


Hip dips are beautiful as they show the anatomy of your body, and don’t let anyone tell you otherwise.

Hip dip exercises can help reduce how prominent those dips are, but other than that, don’t expect them to change your whole body’s anatomy. The most they can do is help reduce the dent at the side of your hip a little bit.

The best solution for hip dips is loving them as they are. People on the internet hating individuals with hip dips are just a fad. In the same way, no one liked a curvy woman in the past; it’s only you who can decide how to love your own body. You can learn more about how to get rid of hip dips.

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