Fat loss & exerciseReviewed July 2026

Hip Dips: What They Really Are (And What Genuinely Helps)

Creator: Curex
Published: 2026-07-07T09:16:13.404925+00:00

Worth knowing first

Hip dips are bone structure, not fat — you cannot exercise them away.

Hip dips are the natural indentation along the outer thigh created by the shape of your iliac crest and greater trochanter — the bony prominence where your femur meets your pelvis. This is skeletal anatomy, not a fat deposit. No exercise alters bone geometry. What you can genuinely change is the muscle bulk surrounding that area: building the glute medius and hip abductors can meaningfully fill in the silhouette over time, even though the underlying bone structure remains.

Not fat: Hip DipsNatural anatomySee what actually works

This is general fitness information — not medical advice, and not a promise of results. Where you lose fat is set by genetics and hormones, not by which muscle you train.

Key facts

Hip dips are caused by the shape of the iliac crest and greater trochanter — skeletal anatomy that no exercise can change.
Cleveland Clinic
The glute medius — the muscle directly over the hip dip area — can be built through targeted resistance training to visually fill in the contour.
American Council on Exercise (ACE)
Fat loss is systemic: a calorie deficit reduces fat across the whole body, not from one selected area — confirmed across 13 controlled studies.
Ramirez-Campillo et al., Journal of Strength and Conditioning Research

What actually works

The real way to slim your Hip Dips

You can't pick the spot — but you can lower your overall body fat, and these are the levers that move it. Together they matter far more than any single exercise.

Build your glute medius and outer hip muscles

The glute medius and hip abductor muscles sit directly over the hip dip area. Building them through targeted resistance work — leg raises, clamshells, hip thrusts, lateral band walks — genuinely fills in the contour around the dip. This changes the silhouette even though the underlying bone structure stays the same.

Reduce overall body fat for better muscle definition

As overall body fat decreases through a sustainable calorie deficit and regular movement, the muscle you have built shows more clearly. This combination — more muscle, less fat — is what most visibly changes the look of the hip area over time. Neither step alone is as effective as both together.

Consistency over months, not weeks

Glute medius growth takes consistent training over 10–16 weeks before significant visual changes appear. The dip itself will not disappear, but the surrounding volume will grow and the indentation will look softer. That is a real, honest improvement — worth knowing upfront so expectations stay grounded.

Exercises that help — honestly

Moves that strengthen the muscle under your Hip Dips

These are worth doing — but be clear on what they do. They build and tone the muscles beneath your hip dips, which makes the area look firmer and more defined as your overall body fat drops. They do not melt fat off that one spot — nothing does.

Set your expectations right: building the muscle underneath changes the shape and firmness of the area — it does not spot-burn the fat on top. The fat comes off through an overall deficit, everywhere at once.

1
Side-lying leg raise
3 sets x 15–20 per side
Lie on your side with your body in a straight line, hips stacked. Keeping your top leg straight and your foot flexed, raise it to about 45 degrees, then lower slowly. Keep your pelvis still and do not let it rock. Switch sides. These build the glute medius — the muscle directly above the hip dip area — not burn local fat.
Builds: Glute medius (the muscle directly above the hip dip area)
2
Clamshell
3 sets x 15–20 per side
Lie on your side with knees bent at about 45 degrees, feet together. Keeping your feet touching and your pelvis stable, rotate your top knee toward the ceiling. Hold a moment at the top, then lower slowly. Add a resistance band around your thighs to increase difficulty once bodyweight feels easy.
Builds: Glute medius and hip external rotators
3
Hip thrust
3 sets x 10–15
Sit with your upper back against a bench, feet flat on the floor, knees bent. Drive through your heels to raise your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top for one second, then lower under control. Add a barbell or weight plate across the hips to progress over time.
Builds: Gluteus maximus and medius — adds volume around the hip dip area
4
Lateral band walk
3 sets x 10–15 steps each direction
Place a resistance band just above your ankles or around your knees. Stand with a slight bend in your knees and take controlled steps sideways, keeping tension in the band throughout. Walk 10–15 steps in each direction without letting your knees cave inward. These target the hip abductors that surround the dip.
Builds: Glute medius and hip abductors along the outer hip

Realistic expectations

What to honestly expect

No dramatic before-and-afters here — just an honest sense of the timeline, so you can stay the course instead of quitting when the mirror is slow to change.

The honest timeline

The honest truth: hip dips do not go away, because the bone structure causing them does not change. What does change with consistent training is the muscle volume around them — and for many people, building the glute medius meaningfully softens the appearance of the dip. Expect 10–16 weeks of consistent work before noticeable visual changes. Progress is real, even if perfection is not the goal. Genetics also play a role in how much muscle fills the area.

Before you start

Train safely — and see a clinician when it matters

These exercises are generally low-risk for healthy adults. Use a controlled tempo and prioritize form over weight or reps. If you feel hip joint pain — not just muscle fatigue — stop and rest. People with hip impingement, labral tears, or a recent hip injury should check with a physical therapist before starting glute-focused resistance work.

❓Frequently Asked Questions

No — because hip dips are not fat. They are formed by the shape of your pelvis and the positioning of your greater trochanter, the bony prominence at the top of your femur. This is skeletal anatomy. You cannot lose bone structure the way you lose fat. What you can do is build the glute medius muscle around the dip to change how the area looks as your overall body fat drops.

It comes down to individual bone geometry — specifically the width and angle of your iliac crest, the size of your greater trochanter, and how your femur meets your pelvis. People with a wider-set greater trochanter or a more pronounced iliac crest are more likely to have visible hip dips. It is genetic, not a fitness flaw, and it appears across all body types and fitness levels.

Side-lying leg raises, clamshells, hip thrusts, and lateral band walks all target the glute medius and outer hip muscles that sit over the dip. Building those muscles fills in the contour and softens the indentation visually. This does not erase the dip — the bone is still there — but it genuinely changes the silhouette over consistent months of training.

Glute medius growth takes consistent effort — most people notice visible changes after 10–16 weeks of training two to three times per week. Results depend on training consistency, nutrition, and individual genetics. Do not expect a dramatic transformation in a few weeks; the change is gradual and cumulative, and that is completely normal.

Completely normal and very common. They appear across all body types, fitness levels, and sizes — on athletes and sedentary people alike. The idea that they indicate excess fat or poor fitness is a myth. They are one natural variation in human bone geometry, and having them says nothing negative about your body or your health.

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Reviewed by

Dr. Chet TharpeMD

Last reviewed July 2026

This content is for general fitness and educational purposes only and does not constitute medical advice, diagnosis, or treatment. It cannot tell you what will happen for your body, and it does not promise any specific result. Where you lose fat is largely set by genetics, hormones, and overall energy balance — no exercise burns fat from one spot. Before starting a new exercise routine — especially if you are pregnant, injured, in pain, or managing a health condition — consult a licensed healthcare provider. Curex focuses on at-home allergy testing and immunotherapy and does not provide weight-loss, fitness, or injury care.