Hip Dips: What They Are, 8 Exercises and How to Get Fuller Hips
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By Online African Shop Team · Updated September 2026
If you have a small inward curve on the side of your body between your hip and your thigh, you have hip dips. They are one of the most searched body topics online, and one of the most misunderstood. Here is what hip dips really are, what exercise can and can't do, and how to build fuller-looking hips and glutes.
Quick answer: hip dips are normal and come from the shape of your pelvis and thigh bone. You can't exercise them away, but building your glutes and side-hip muscles, eating enough to support muscle, and smart clothing choices can make your hips look fuller and rounder.
What are hip dips?
Hip dips (sometimes called violin hips) are the indent between the top of your hip bone and the top of your thigh bone. Cleveland Clinic exercise physiologist Katie Lawton explains that they are purely anatomical: they come from the spacing between the ilium (the top of your pelvis), your hip socket and the greater trochanter (the knob at the top of your femur). How visible they are depends on your bone shape, where your body stores fat and how much muscle you carry.
Can you get rid of hip dips?
Not completely, because you can't change your bone structure. But you can change what sits on top of it. Stronger glute muscles, especially the gluteus medius on the side of your hip, add shape and roundness. Gaining a little healthy weight can also soften the look, since many women store fat in the hips and thighs.
8 hip dip exercises to build your hips and glutes
Do this workout 2 to 3 times a week. When the last few reps feel easy, add a resistance band or weights.
| Exercise | Sets x reps | How to do it |
|---|---|---|
| Glute bridge | 3 x 15 | Lie on your back, feet flat, and squeeze your glutes to lift your hips. Pause at the top. |
| Clamshells | 3 x 15 each side | Lie on your side, knees bent, and open your top knee like a clamshell. Add a band when it gets easy. |
| Side lunge | 3 x 10 each side | Step wide to one side, sit back into that hip, then push back to standing. |
| Reverse lunge | 3 x 10 each side | Step back, lower your back knee toward the floor, and drive up through your front heel. |
| Hip thrust | 3 x 12 | Shoulders on a couch or bench, feet flat, drive your hips up. Add a dumbbell on your hips over time. |
| Squat | 3 x 12 | Feet shoulder-width, sit back and down, chest up. Hold a dumbbell or kettlebell to progress. |
| Bulgarian split squat | 3 x 8 each side | Back foot on a chair, lower straight down on your front leg. One of the best moves for glutes. |
| Kettlebell or dumbbell deadlift | 3 x 10 | Hinge at the hips with a flat back, then stand tall and squeeze your glutes. |
Exercises from the list recommended by Cleveland Clinic. Stop if you feel sharp pain, and check with a doctor if you have hip or back problems.
Eat to build curves
Muscle needs fuel. If you are slim and struggle to build shape, eating a few hundred extra calories a day with enough protein helps your workouts pay off. Our free weight gain meal plan builds a 7-day plan from the soul food you already love.
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What about hip dip fillers and surgery?
Fillers and fat transfer procedures exist, but they are cosmetic surgery with real risks. If you consider them, see a board-certified plastic surgeon and understand the risks first.
FAQ
Are hip dips normal?
Yes. They come from the shape of your pelvis and thigh bone, and many people have them, including athletes and very fit women.
Can exercise get rid of hip dips?
Exercise can't change your bones, but building your glutes and side-hip muscles can make your hips look fuller and rounder.
What are the best exercises for hip dips?
Glute bridges, clamshells, side lunges, hip thrusts, squats and Bulgarian split squats, done 2 to 3 times a week with gradually heavier weights.
How long does it take to see results?
Most people notice firmer, rounder glutes after 8 to 12 weeks of consistent training and eating enough protein.
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Sources
This guide is general information, not medical advice. Check with your doctor before starting a new exercise program if you have a health condition.