Body standards are weird. One year everyone wants a thigh gap, and the next, the internet decides that a perfectly natural part of human bone structure is a "problem area." Specifically, we’re talking about hip dips. If you've spent any time scrolling through TikTok or Instagram, you've probably seen people obsessing over them.
Honestly, the conversation usually circles back to one person: Bella Hadid.
As one of the most photographed women on the planet, Bella’s physique is constantly under a microscope. When photos of her in swimwear or high-cut runway looks surface, fans and critics alike point out her "violin hips." But here's the thing—bella hadid hip dips aren't a flaw. They aren't a sign of being "out of shape" or "too thin."
They are just... anatomy.
The Reality of Bella Hadid Hip Dips
Let’s get one thing straight: Bella Hadid has them. If you look at her unedited runway shots or her candid beach photos from Ibiza, you can see that slight inward curve between her ilium (the top of the hip bone) and the greater trochanter (the top of the femur).
People often think that if you just do enough side-leg raises or "glute medius" workouts, you can fill that gap. That’s a total myth. Because Bella is naturally lean and has a specific pelvic width, her hip dips are more pronounced.
It’s just how her skeleton is built.
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Even at her most "fit" or "shredded" for a Victoria’s Secret show, those indentations are there. In fact, for many people, losing body fat actually makes hip dips more visible, not less. This is because there is less subcutaneous fat to "smooth over" the natural dip in the skeletal structure.
Why do we call them "Violin Hips"?
The term comes from the way the curves of the waist, the dip at the hip, and the curve of the thigh mimic the body of a violin. It’s actually a pretty poetic way to describe something that the fitness industry has tried to pathologize.
For years, the "ideal" was a smooth, rounded transition from the waist to the thigh. But that shape—often called the "BBL look" in recent years—is frequently the result of genetics, specific fat distribution, or surgical intervention (like fat grafting).
Bella, on the other hand, represents a more natural (albeit very lean) skeletal reality.
What Actually Causes Hip Dips?
If you’re wondering why you have them and your best friend doesn't, it comes down to three main things:
- Pelvic Width: A wider pelvis creates a larger gap between the hip bone and the leg bone.
- Femoral Head Angle: How your thigh bone sits in the socket determines the depth of the "dip."
- Fat Distribution: Some people naturally store more fat in that specific area, which fills the indentation.
Basically, it’s a roll of the genetic dice.
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Doctors like those at the Cleveland Clinic have repeatedly stated that hip dips are not a medical condition. They don't affect your mobility. They don't mean your bones are weak. They are simply a variation of the human form, much like having a high arch in your foot or a certain nose shape.
The Controversy and the "Fix"
In 2023 and 2024, the "clean girl" and "heroin chic" aesthetic (terms we should probably leave in the past) brought a lot of attention back to Bella's frame. There was a lot of noise about her weight, but tucked inside those conversations was a weirdly loud debate about her hips.
Some people on social media started selling "hip dip workouts" using her photos as "before" examples. It’s predatory, really. They promise that 10 minutes of "fire hydrants" will give you a rounded hip.
It won't.
You can grow your glutes, sure. You can build up the gluteus medius and minimus, but you cannot change the distance between your hip bone and your thigh bone. Even world-class athletes have them. Look at Olympic sprinters; they have some of the strongest lower bodies on earth, and guess what? Many of them have massive hip dips.
Does Bella Hadid hide them?
Sometimes. In high-fashion editorials, retouchers often "smooth out" the hip line to create a seamless silhouette. This is why people get confused. They see a "perfect" curve on a magazine cover and then see a "dip" in a paparazzi photo and assume something is "wrong."
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Nothing is wrong. It’s just the difference between a real human body and a JPEG that’s been through five rounds of Adobe Lightroom.
Moving Toward Body Neutrality
The obsession with bella hadid hip dips highlights a bigger issue in how we view celebrity bodies. We treat them like puzzles to be solved or "fixed."
Bella herself has been vocal about her struggles with body image and mental health. In a 2023 Instagram post, she shared a message originally from Ariana Grande, reminding people that you never know what someone is going through physically or mentally. She’s dealt with Lyme disease for years, which affects her energy and how she feels in her own skin.
Instead of looking at her hips and wondering how to "fix" our own, it's probably better to realize that if a literal supermodel has "flaws" (that aren't even flaws), then maybe the standard is the problem, not our bodies.
The Practical Takeaway
If you’re staring in the mirror hating the "dents" on the sides of your legs, here is the expert-backed reality check:
- Stop trying to "spot treat": You cannot burn fat in one specific spot, and you cannot build muscle where there is no muscle tissue to support it (the dip is mostly bone and fascia).
- Focus on Strength: If you want to work out, do it for hip health. Exercises like Bulgarian split squats and hip thrusts are great for stability, but do them to feel strong, not to change your skeleton.
- Check your social media diet: If you follow accounts that post "how to get rid of hip dips," hit unfollow. They are selling you a lie based on a misunderstanding of human anatomy.
- Acknowledge the Lighting: Most "perfect" hips you see online are a combination of lighting, posing (the "bambi" pose or "one leg forward" tuck), and shapewear.
Hip dips are a sign that you have a pelvis and legs that work. That’s it. Whether you’re a supermodel like Bella Hadid or just a person trying to get through a Tuesday, those curves are just a part of the architecture that keeps you upright.
Next Steps for Body Confidence
Start by observing how many people actually have this feature. Next time you're at a gym or a beach, look around (respectfully). You'll notice that hip dips are everywhere. They are the rule, not the exception. Embracing body neutrality—the idea that your body is a vessel for your life rather than just something to be looked at—is the most effective way to move past these invented insecurities.