What Are Hip Dips, and Why Do Some People Have Them?
If you’ve ever found yourself staring at a traditional body shape chart, wondering, Am I a pear? An apple? A banana?—you’re not alone. The whole concept of comparing our bodies to fruit is outdated, frustrating, and, quite frankly, a little ridiculous. Thankfully, body diversity movements are reshaping the way we see ourselves, celebrating the unique beauty of every body type. And one of the latest features gaining attention? Something that—despite its name—has nothing to do with a new tortilla dip: hip dips.
A quick scroll through the #hipdip hashtag on social media reveals thousands of people proudly showcasing their dips, embracing what was once an insecurity for many. These subtle inward curves on the sides of the hips have long gone unnoticed in a media landscape that tends to focus on either ultra-curvy or extremely slender body types. But thanks to the rise of body positivity, more people are finally celebrating their natural shapes.
So, what exactly are hip dips? Why do some people have them while others don’t? And is there any way to get rid of them? We tapped two personal trainers to break it all down.
What Causes Hip Dips?
If you’ve ever wondered why some people have hip dips while others don’t, the answer lies in anatomy and genetics. According to NYC-based trainer and Glute Recruit founder Jessica Mazzucco, hip dips occur due to the structure of your pelvis and femur.
“When someone has hip dips, it means their hip bone sits higher than their femur, creating a natural inward curve where muscle and fat contour around the bone,” explains Mazzucco. “They’re not a reflection of your health or fitness level—just a natural part of how your skeleton is built.”
So, if you have hip dips, know this: they are completely normal, entirely genetic, and not something that diet or exercise can erase.
Hip Dips vs. Love Handles: What’s the Difference?
One common misconception is that hip dips are the same as love handles—but they are actually quite different.
Love handles refer to pockets of fat that develop around the waist and upper hip area. With diet and targeted exercises (like core work and cardio), you can reduce their appearance over time.
Hip dips, on the other hand, are determined by bone structure rather than fat distribution. Since they’re based on your skeletal framework, no amount of diet or exercise will “get rid” of them completely.
Are Hip Dips Normal?
Yes—hip dips are completely normal! Whether you’re lean, muscular, curvy, or somewhere in between, you may have hip dips. They are simply a natural part of human anatomy.
Many women who have hip dips also notice “saddlebags”—small fat pockets on the outer thighs just below the dip. While some see them as something to “fix,” others are reclaiming these features as a sign of strength and power. After all, your body is designed to support you through every squat, run, and dance move—it deserves to be celebrated!
Can You Reduce the Appearance of Hip Dips?
While you can’t completely eliminate hip dips (because, again, bone structure), you can enhance the surrounding muscles to create a more sculpted look. Exercises that strengthen the glutes and outer thighs may help create a smoother transition between the hip and thigh. Some beneficial moves include:
- Glute bridges – Strengthens the entire backside, helping to build shape around the hip area.
- Side lunges – Engages the glutes and outer thighs, which can enhance overall hip definition.
- Fire hydrants – Targets the outer hip area to build muscle and definition.
- Curtsy lunges – Helps engage stabilizing muscles in the legs and hips.
That said, embracing your natural shape is just as important as any workout routine. If you want to build confidence, focus on what makes you feel strong, rather than trying to change something that’s simply part of your genetic blueprint.
The Takeaway: Embrace Your Hip Dips!
At the end of the day, hip dips are not a flaw—they’re just you. While social media trends may come and go, body diversity and self-acceptance will always be in style. Instead of fixating on changing what can’t be changed, let’s celebrate the unique shapes that make us who we are.
Because confidence? That’s what people really notice.
