You’re standing in front of the mirror, maybe trying on a new pair of leggings or a swimsuit, and you see it. That subtle inward curve right between your hip bone and your thigh. Honestly, it can feel like a flaw if you’ve spent too much time on Instagram, but if you’ve ever wondered why do I have a hip dip, the answer is actually written in your skeleton.
It’s bone.
Most people think it’s a matter of fat distribution or a lack of muscle. That’s not really the case. Hip dips, technically known as trochanteric depressions, are a completely natural part of human anatomy. They aren't a sign that you’re out of shape. They aren't a medical condition. They’re just... there.
The Actual Science of Why Do I Have a Hip Dip
To understand why those indentations exist, we have to look at the pelvis. Specifically, the relationship between your ilium (the top part of your hip bone) and the greater trochanter of your femur (the top of your thigh bone).
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If you have a high pelvis or a wide gap between these two bones, the skin and muscle in that area naturally sink inward. Think of it like a tent. If the poles are far apart, the fabric dips in the middle. If the poles are close together, the fabric stays taut.
It’s all in the bones
Some people have a pelvis that is shaped in a way where the hip socket is higher. Others have a wider pelvis overall. When the space between the top of the hip and the start of the leg is significant, the "dip" becomes visible. It’s basically just the surface of your body following the underlying structure of your skeleton.
You can’t "workout" your bones into a different shape.
Muscle plays a role, sure, but it’s a supporting one. The gluteus medius and gluteus minimus sit right in that area. If these muscles are particularly developed, they might fill out the area slightly, but for many, a larger muscle actually makes the dip more pronounced because it creates a ledge above the depression.
Genetics and Fat Distribution
Why do some people have them and others don't? Genetics.
If your parents have a certain skeletal structure, you likely will too. It’s the same reason some people have long torsos or wide shoulders. But beyond the bones, body fat percentage and where your body chooses to store fat also dictate how visible a hip dip is.
Often, people think losing weight will get rid of them. Usually, the opposite happens. Since hip dips are a result of bone structure, losing fat often makes the underlying skeleton more prominent. The "shelf" of the hip bone becomes sharper, making the dip look deeper.
Conversely, people with higher body fat percentages might find that the area fills in, but even then, "violin hips"—another common term for this—can persist regardless of weight. It’s just how you’re built.
The Social Media Illusion
Let’s be real for a second. The obsession with "fixing" hip dips is a very recent phenomenon. Before the mid-2010s, most people didn't even have a name for them. They were just... hips.
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The rise of the "BBL" aesthetic and fitness influencers who use specific lighting and posing has created an unrealistic standard. If you see someone on a screen with perfectly round, "shelf-like" hips and zero indentation, they are likely doing one of three things:
- Posing: Rotating the pelvis forward and putting one leg out can hide a dip instantly.
- Editing: Liquify tools in photo editing apps are the primary reason hip dips "disappeared" from the internet for a few years.
- Surgery: Procedures like fat grafting or Sculptra injections are specifically designed to fill that void.
Dr. Terry Dubrow and other plastic surgeons have noted a massive spike in patients asking for "hip dip filler." This isn't because something is wrong with our bodies; it's because our digital environment has skewed our perception of what a human leg looks like where it meets the torso.
Can Exercise Actually Change Them?
You’ll see a thousand "Hip Dip Workout" videos on YouTube. Most of them focus on the abductors.
While strengthening your glutes is great for your back health and athletic performance, it’s not a magic eraser. Exercises like fire hydrants, clamshells, and lateral leg raises target the gluteus medius. Building this muscle can create a more "toned" look, but it won't fundamentally change where your femur attaches to your pelvis.
In fact, if you look at professional athletes—especially sprinters or high jumpers who have incredibly low body fat and high muscle mass—they almost always have very prominent hip dips. Their bodies are "peak performance" machines, and yet the dip remains. That should tell you everything you need to know about whether they are a "problem" to be solved.
Changing the Perspective
Instead of asking why do I have a hip dip as if it's a defect, it helps to view it as a marker of your unique anatomy. The fashion industry is slowly catching up. More brands are using unretouched models, and you’ll notice that many of them—even the ones in high-fashion campaigns—have these same curves.
It’s also worth noting that the "hip dip" is often associated with having a wider pelvic structure, which can be an advantage in certain types of movement and stability.
Actionable Steps for Body Confidence
If you still find yourself frustrated when you look in the mirror, there are practical ways to manage the "visual" aspect without resorting to surgery or hating your reflection.
- Check your posture. Tilting your pelvis can change the way shadows fall on your hips. Experiment with how you stand to see how much of it is just lighting and angles.
- Fabric matters. If it really bothers you, high-waisted bottoms with thicker, compressed fabrics (like heavy-duty denim or high-quality athletic wear) tend to smooth out the silhouette more than thin, clingy materials.
- Focus on functional strength. Instead of training to "fill a gap," train for hip stability. Strong abductors prevent knee pain and improve your gait. When you feel strong, you tend to care less about the millimeter of curvature on your outer thigh.
- Audit your feed. If you follow influencers who post nothing but "perfect" hourglass shapes, your brain starts to think that's the only way a body should look. Follow athletes or body-neutral accounts to recalibrate your internal "normal."
Understanding your body’s blueprint is the first step toward stopping the cycle of trying to fix things that aren't broken. Your bones are where they are for a reason. They support you, they let you walk, and they define your silhouette in a way that is uniquely yours.
The most important thing to remember is that a hip dip is a sign of a normal, functioning human skeleton. It’s not a flaw; it’s just the way the pieces fit together.