What Are Hip Dips? Can Exercise Reduce Them, or Is Surgery Necessary?

Hip dips are natural inward curves seen along the outer side of the hips, between the pelvis and the upper part of the thigh bone. This appearance, commonly referred to as hip dips, is not a disease, deformity, or health problem. In some individuals, they are very subtle, while in others they may be more pronounced. Their appearance is primarily determined by the shape of the pelvis, the position of the greater trochanter, the attachment points of the muscles to the bone, the thickness of the subcutaneous fat tissue, and the way fat is distributed throughout the body.

Exercise can change the overall silhouette by developing the muscles around the hips, but it cannot alter bone structure or the natural attachments of the tissues. Therefore, exercise may reduce the appearance of hip dips in some individuals, but it cannot be guaranteed to eliminate them completely. Surgery is also not medically necessary. It may only be considered as an aesthetic option after examination in individuals who are significantly bothered by this natural indentation and who accept the surgical risks.

Why Do Hip Dips Occur?

The outer contour of the hips is not formed by fat tissue alone. The bony prominences along the side of the pelvis, the greater trochanter at the upper part of the thigh bone, the gluteal muscles, connective tissues, and the subcutaneous fat layer together create the external contour. Hip dips, also referred to as “trochanteric depressions,” represent the visible transition between these anatomical structures. In scientific literature, this area is described as a lateral depression between the iliac crest and the greater trochanter.

The prominence of hip dips cannot be explained solely by body weight. The contour may be more visible in athletic individuals with low body fat and well-developed muscles. In another person, fat tissue in the area may soften the transition and make the indentation less noticeable. Ageing, weight changes, and loss of soft-tissue volume may also alter the appearance over time.

Can Exercise Reduce Hip Dips?

Exercise does not correct hip dips by changing the underlying bone structure. However, developing muscles such as the gluteus medius, gluteus minimus, and gluteus maximus may add volume to the upper, lateral, and posterior areas of the buttocks. This change may create a rounder overall buttock contour and reduce the visibility of the indentation in some individuals.

Glute bridges, squats, hip abduction exercises, lateral steps, and controlled single-leg exercises may be used to strengthen the gluteal muscles. Physiotherapy programmes used by healthcare organisations also include exercises such as bridges, squats, and movements that activate the muscles around the hips. However, the degree of change achieved through exercise depends on the individual’s starting anatomy, ability to build muscle, training programme, and nutrition.

The most important point is that fat cannot be reduced from a specific area simply by exercising that area. Muscle can be developed, but pelvic width, the position of the greater trochanter, and the areas where connective tissues attach to bone do not change through exercise. Therefore, the persistence of hip dips despite regular exercise does not indicate failure.

Does Every Hip Dip Look the Same?

No. In some individuals, the indentation is mainly caused by a difference in volume between the upper buttock and outer thigh. In others, a narrow pelvis, prominent greater trochanter, or pronounced muscular separation may be more important. One side may also have a more noticeable indentation than the other; the human body is not perfectly symmetrical.

Hip dips are also not the same as cellulite or skin laxity. Cellulite causes smaller depressions and surface irregularities in the skin, whereas hip dips represent a broader anatomical contour transition. This distinction is important because fat transfer, skin-tightening treatments, and cellulite treatments do not address the same problem. Gluteal fat transfer alone does not correct existing cellulite.

Is Surgery Necessary for Hip Dips?

Hip dips are part of normal anatomical variation and do not require medical treatment. If the individual is not bothered by their appearance, there is no need for exercise, fillers, or surgery specifically to address them. Aesthetic intervention should only be considered according to the individual’s own wishes, realistic expectations, and suitable anatomical characteristics.

One of the main surgical options is transferring the individual’s own fat to the outer part of the buttocks. In this procedure, fat removed by liposuction from suitable areas is processed and injected into the area of the indentation. Fat transfer may reshape the buttocks and surrounding contours, and the hip dip area is one of the regions that may be addressed with fat grafting.

However, not everyone is suitable for fat transfer. The availability of sufficient donor fat, skin quality, the cause of the indentation, the desired volume, and general health should all be evaluated together. Not all of the transferred fat remains permanently, and the way the tissues heal as well as future weight changes may affect the appearance. The aim is not always to eliminate the indentation completely, but to create a more balanced transition between the waist, hips, and outer thighs.

How Can BBL Surgery Change the Appearance of Hip Dips?

In suitable patients, BBL surgery may help significantly reduce the appearance of hip dips. Fat removed by liposuction from areas such as the waist, back, abdomen, or thighs can be transferred in a controlled manner to the outer side of the buttocks, adding volume to the area of the indentation. Contouring the surrounding areas during the same procedure may also help create a more balanced and continuous waist-to-hip transition.

BBL planning does not focus solely on filling the hip dip area. Pelvic structure, existing buttock volume, waist width, outer thigh contour, skin quality, and differences between the right and left sides are assessed together. This comprehensive approach may help reshape the buttock contour in a way that is compatible with the individual’s body proportions.

The degree of change that can be achieved depends on the availability of sufficient donor fat and how much of the transferred fat remains after healing. For this reason, the amount of fat transferred and the injection areas should be determined individually for each patient.

For individuals who are significantly bothered by the appearance of hip dips, have sufficient donor fat, and are suitable candidates for surgery, BBL may be an effective body contouring option. Ultrasound-guided fat injection performed within a safe anatomical plane and planned individually may help soften the outer hip contour and create a more balanced waist-to-hip silhouette.

Physician Information

Assoc. Prof. Dr. Sedat Tatar is a Plastic, Reconstructive, and Aesthetic Surgery specialist who is Double Board Certified by two international boards. He holds the titles of Fellow of the American College of Surgeons (FACS) and Fellow of the European Board of Plastic, Reconstructive and Aesthetic Surgery (FEBOPRAS).

His international professional memberships include ISAPS (International Society of Aesthetic Plastic Surgery) and ASPS (American Society of Plastic Surgeons).

His clinic is located in Istanbul and is officially authorized by the Turkish Ministry of Health as a Health Tourism Center. His company is registered in the United Kingdom & Wales.

CONTACT INFORMATION

Telephone No : +90 (555) 100 10 83
Contact Link : [email protected]
Address : Levent District, Karanfil Araligi Street No: 18 Besiktas/ISTANBUL