Hip Dips Are Totally Normal, So Focus On These Exercises Instead

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Hip Dips Are Normal, So Focus on These 10 Exercises Instead

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training — Written by Katey Davidson, MScFN, RD, CPT — Updated on October 1, 2025

Fire hydrants
Kickback lunges
Standing leg lifts
Squats
Side-to-side squats
Side lunges
Curtsy lunges
Glute bridges
Leg kickbacks
Lying leg raises
FAQ
Takeaway

Glute and hip exercises may help increase the size and shape of the muscles surrounding hip dips, possibly changing their appearance. But exercise can’t completely eliminate hip dips.

The hips are a general term for the bones of the pelvis (ilium, ischium, and pubis) and the surrounding musculature. They’re one of the largest weight-bearing structures in your body, and are responsible for overall stability.

Hip dips — sometimes called hip divots or violin hips — are naturally occurring indents or depressions on the outside part of your upper legs, just below each hip bone.

Limited studies have examined whether exercise can change the appearance of hip dips.

In fact, hip dips are mostly determined by your genetics, the shape of your skeleton, and where muscle and fat are distributed near your hips and buttocks. These are all factors largely out of your control.

However, some research suggests that targeted hip and glute exercises can help build muscle mass in these areas, which can contribute to a more rounded and firm appearance.

Hip and glute exercises are also key to improving mobility, strength, balance, and posture. These are crucial for the activities of daily living, injury prevention, and pain reduction.

Here are 10 exercises to help you develop strong, healthy hips.

Before getting started

Until recently, you may have never heard of hip dips or even thought they were a problem.

Yet, as beauty standards continue to reach new, unattainable levels, hip dips have joined the list of so-called “flaws” that need fixing.

Despite this new fascination, hip dips are completely normal and not something you should or can eliminate. They’re a result of your body’s unique structure and not an indication of your health status.

Also, no exercises, diets, or lifestyle habits can alter the shape of your skeleton, even if proponents tout the “secret” to getting rid of hip dips.

Instead, consider focusing on the strength, function, and mobility of your hips to help you perform daily activities more easily and reduce your risk of injury.

1. Side hip openers (fire hydrants)

These movements target your outer thighs, hips, and side buttocks. Be sure to keep your weight evenly distributed between your hands and knees.

To increase the difficulty, you can place a circular resistance band above the knees.

Start all fours as you would for Cat-Cow Pose. Keep your hands directly underneath your shoulders, and your knees directly underneath your hips.
Exhale as you open the hip out to the side with a 90-degree bend at the knee.
Inhale as you slowly lower your leg back down. Keep your knee from touching the floor before you lift it again.
Do this movement 15 times. On the last repetition, pulse your leg 10 times in the upper position before lowering it.
Repeat on the opposite side.

2. Standing kickback lunges

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This exercise is great for providing balance and stability in the body. It works your thighs and buttocks. Keep your core, front leg, and foot engaged throughout the pose.

Start in a standing position with your hands in front of your chest in Prayer Pose.
Inhale and lift your right knee up to your chest.
Exhale and step your right leg back.
Lower your right knee down into a lunge with control. Stay on the ball of your back foot and keep your toes facing forward.
Inhale to lift your right knee back up to your chest.
Do 12 lunges. On the last repetition, keep your leg back and pulse up and down 12 times.
Repeat on the opposite side.

3. Standing side leg lifts

Standing side leg lifts help strengthen the muscles along the sides of your hips and butt. You may also feel a stretch in your inner thigh.

Ensure the movement is steady and controlled. Don’t jerk or rush the movement, and try to keep your body straight. Don’t lean to either side.

For added difficulty, you can do this exercise using ankle weights.

Stand facing forward and bring your hands together in front of your chest, as in a praying position.
Root into your left foot and lift your right foot slightly off the floor. For extra support, place your left hand on a table, chair, or wall.
Exhale and slowly lift your right leg to the side while keeping your right toes facing forward.
Slowly lower your leg on an inhale.
Do 12 leg lifts on both sides.

4. Squats

Squats are a great way to tone your thighs, hips, and butt. Keep your body upright instead of hinging at the hip, and engage your abdominal muscles for extra support. You can hold a dumbbell while doing these squats.

Stand with your feet slightly wider than your hips.
Exhale as you slowly lower down as though you’re sitting into a chair.
Inhale and stand back up.
Repeat this 12 times.
On the last repetition, hold the lower pose and pulse up and down 12 times.

»Learn more:Squat variations

5. Standing side-to-side squats

These squats work the sides of your legs, buttocks, and hips. Keep your butt low during these squats. You can also do these squats using ankle weights.

Start in a standing position with your feet close together.
Lower into a squat position.
Move your right foot to the right.
Then bring your left foot to meet your right foot as you straighten your knees and stand upright.
Next, step your left foot to the left, while bending into a squat position.
Bring your right foot over to meet your left foot and stand up straight.
Do 10 of these squats on each side.

6. Side lunges

Side lunges work your entire leg and help define your hips and buttocks. Like squats, keep your body upright rather than hinging at the hip, and keep your knees over the toes. You can also hold a dumbbell while doing these lunges.

Stand with your feet wide apart.
Root into your right foot as you bend your right knee and lower your butt down. Your right leg will be bent, and your left leg will be straight.
Continue pressing into both feet.
Stand up with both legs straight.
Do 12 lunges on each side.

7. Side curtsy lunges

This pose works your thighs and the side of your buttocks.

When you step back, try to stay low to the ground. Keep the toes of your front foot facing forward. You can also do these lunges while holding a dumbbell.

Start by standing with your feet together.
Lift your right leg and bring it behind your left leg.
Lower your right knee down toward the floor into a curtsy lunge.
Stand back up and bring your right foot in line with your left foot, back to the starting position.
Repeat on the opposite side.
Do 15 lunges on each side.

8. Glute bridges

Glute bridges work your buttocks and thighs. Maintain a straight spine and avoid arching your back at the top of the pose. Engage your abdominals and squeeze your buttocks at the top for more glute activation.

To make the exercise more challenging, add a resistance band above the knees.

Lie down on your back with your arms alongside your body and your knees bent.
Have your feet slightly wider than your hips.
Exhale and slowly lift your hips and butt.
Inhale as you lower back down.
Repeat 15 times. On the last repetition, hold the upper pose for at least 10 seconds, and then open and close your knees 10 times before lowering your hips back down.

9. Leg kickbacks

This exercise helps lift your butt. Keep your core engaged to protect your lower back, and do the movements slowly. You can use ankle weights for these exercises.

Start on all fours as you would in Cat-Cow Pose.
Keep your hands underneath your shoulders and your knees underneath your hips.
Extend your right leg out straight. Then, slowly lift your leg until it’s parallel to the floor.
Lower your leg back down to the floor to the starting position.
Do 15 repetitions. On the last repetition, keep your leg lifted so it’s parallel to the floor. Pulse your leg up and down 15 times.
Repeat on the opposite side.

10. Lying-down side leg raises

These leg raises target your outer thighs and butt. Make sure you use the muscles in your hips and butt to perform the movements. You can use ankle weights for these exercises.

Lie down on your right side, making sure your body is in a straight line.
Bend your right elbow and use your hand to support your head, or keep your arm down on the floor.
Keep your left hand on the floor in front of you for support.
Slowly lift your left leg up into the air, keeping your toes facing forward.
Lower your leg down without letting it touch your right leg.
Do 20 repetitions. On the last repetition, keep your leg at the top and do 20 pulses.
Repeat on the opposite side.

Frequently asked questions

Can hip dips be fixed with exercise?

Hip dips are normal parts of the human body and don’t need to be “fixed.” While exercise may help change the appearance of hip dips by increasing muscle mass and shape, it’s unlikely to completely eliminate them.

What are hip dips caused by?

Hip dips are mostly the result of your skeletal anatomy, which is determined by genetics. In particular, how visible your hip dips are will depend on:

the width of your hips

the size of your greater trochanter (top of your femur)

the distances between your ilium (part of your pelvis), hip socket, and greater trochanter

the length of your femoral neck

your fat distribution

your muscle mass

Hip dips may also be a natural part of aging, as the skin becomes more elastic and fat accumulates in the lower part of the buttocks.

Hip dips are mostly the result of your skeletal anatomy, which is determined by genetics. In particular, how visible your hip dips are will depend on:

the width of your hips
the size of your greater trochanter (top of your femur)
the distances between your ilium (part of your pelvis), hip socket, and greater trochanter
the length of your femoral neck
your fat distribution
your muscle mass

Hip dips may also be a natural part of aging, as the skin becomes more elastic and fat accumulates in the lower part of the buttocks.

Can you fill in hip dips?

Cosmetic procedures for hip dips are usually done through an injection.The most common surgery is called liposculpting, in which fat from one part of your body is removed and injected into the gluteal area. Another surgery uses hyaluronic acid.

Cosmetic procedures for hip dips are usually done through an injection.

The most common surgery is called liposculpting, in which fat from one part of your body is removed and injected into the gluteal area. Another surgery uses hyaluronic acid.

The bottom line

Hip dips are a normal part of the human body and nothing you need to get rid of. They’re mostly based on your genetics and bone structure.

No amount of exercise or lifestyle changes can completely eliminate them. Instead, you’re better off focusing on strength and stability exercises to help keep your hips healthy, prevent injury, and move around more easily.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Glenister R, et al. (2023). Anatomy, bony pelvis and lower limb, hip.https://www.ncbi.nlm.nih.gov/books/NBK526019/
Hsu Y-H, et al. (2019). Meta-analysis of genomewide association studies reveals genetic variants for hip bone geometry.https://pmc.ncbi.nlm.nih.gov/articles/PMC6650334/
Lourenco L, et al. (2024). Hip dips technique: Filling lateral depressions with hyaluronic acid of large particles.https://pmc.ncbi.nlm.nih.gov/articles/PMC11608902/
Moore D, et al. (2020). A systematic review and meta-analysis of common therapeutic exercises that generate highest muscle activity in the gluteus medius and gluteus minimus segments.https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/
Suh KS, et al. (2023). Effects of functional exercise program on improving gluteus medius muscle strength in postmenopausal women.https://pmc.ncbi.nlm.nih.gov/articles/PMC10682574/

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Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training — Written by Katey Davidson, MScFN, RD, CPT — Updated on October 1, 2025

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