Hip dips are a classic example of something that was NEVER A PROBLEM until someone on social media decided to make it one.

Chances are you’ve been googling about “how to get rid of hip dips” and stumbled on to my page.

You’re not alone, just take a look at the common search terms on google related to hip dips:

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How to get rid of hip dips no exercise

How to get rid of hip dips surgery

How to get rid of hip dips injections

How much does it cost to get rid of hip dips?

Can you get filler in your hip dips?

Are hip dips attractive?

Hip dips before and after

30 day hip dip challenge

Are hip dips normal?

Just look at that google search graph!

Hip dips weren’t even a common issue until around 2016…..

But now people are looking for desperate measures to a non problem - surgery, injections and fillers…

And once again women are calling in to question their worth and attractiveness over something you have little control over and as I’ve already said…

IS NOT A PROBLEM THAT NEEDS FIXED (Read that again).

Women have had hip dips for as long as humans have existed. They are as much a part of you as elbows and knees.

It’s not a surprise to me though, you only have to google hip dips to be presented with tons of pages and blogs on ‘Proven exercises to fix hip dips’ and bullshit ‘30 day’ promises.

Honestly ladies….

I don’t envy you.

What society puts on you, what you put on yourselves seems almost unbearable through male eyes.

But I’m here to help, so with that let’s look at what exactly hip dips are and what causes them.

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What Are Hip Dips?

Your pelvis and hips are made up of five main bones:

The Ilium, Pubis, Ischium, Sacrum, and Coccyx.

On the side of the pelvis are the:

Acetabulum (hip socket) and the Femur, which encompass the Femoral Head (ball), Femoral Neck, Greater Trochanter and Thigh bone.

Hip dips are a small inward curve around the top of your thighs and hips.

The vertical distance between the ilium and greater trochanter, the size of the greater trochanter and the distance between the Ilium and hip socket can create the appearance of hip dips as well as how much muscle you have around your glutes and your body fat levels.

I know! A bit of a mouth full, lots of funny names but take the time to study these images and it will all become clear.

Your skeleton is the one thing we cannot change and the shape of your body and muscles is underpinned by this simple fact. This is just who you are, it’s how you are made, don’t let social media and influencers make you feel bad for that.

I go in to more detail on why your body and glutes look the way they do in my popular article on How Your Genetics Shapes Your Glutes.

So if you have hip dips it’s because of your bone structure and you have to work with that, we can build muscle and loose or add fat but that’s it.

So don’t get hung up on what you can’t change and focus on what you can change - body composition, building muscle, eating well, keeping a healthy mind and lifestyle.

How To Get Rid Of Hip Dips?

So, can you actually get rid of hip dips?

Without surgery, injections or fillers the short answer is no, not really.

Like I said, it’s largely determined by your bone structure, muscle structure and body fat distribution.

I get angry when I see people promoting surgical options, lotions and workouts that will ‘fix’ hip dips.

Surgery is not the answer, though everyone has the right to do what they want with their own bodies, I feel it is grossly unnecessary.

And no amount of Instagram or Pintrest workouts will ‘fix’ your hip dips, you can’t fix them, you can’t get rid of them, not completely anyway.

However we can change body composition and train in a way that can help to minimise their appearance should they bother you enough to do so (but this is highly variable depending on your unique genetics and has it’s pros and cons).

But always remember, many of you favourite Insta Fitspo ladies have them, celebs have them, models have them…..

They just get really good at hiding them, posing well, photoshopping them or lying about them.

That’s what makes it so refreshing when some of them actually show them and tell you it’s normal…..because they are normal (like cellulite and stretch marks).

Now is the time to practice loving yourself and stop trying to fix your ‘flaws’.

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But Can You Make Hip Dips Less Noticeable?

The best thing you can do is simply to start exercising regularly with strength training and some big girl weights.

Fat loss won’t work well for many of you as it can increase the appearance of hip dips. In fact often the leaner you are the more obvious they can become, especially if you have well developed glute muscles. Again it’s pretty normal to have them.

Either way it’s all down to building your legs and glutes.

The main muscle we want to focus more time on is…..

All of them!

Ideally you want to focus you time and effort on total glute development but often we recommend spending a little more time on the Glute Medius, also referred to as the ‘upper booty’ on social media (rather incorrectly as it lies largely beneath the glute max).

Check out this post that will teach you every thing you need to know about glute muscles.

Growing the Upper Glutes (Glute Medius)

You’ve probably heard of the upper glute shelf (I have an entire article on how to grow it) , it’s what gives you that big, curved look from the side. A good portion of that shelf development comes from training the upper portions of the glute max through exercises like thrusts and bridges and of course the glute med which is trained through things like abduction exercises.

Now here is the dilemma: You probably want that round curved bum with a nice shelf right? But developing your upper glutes and glute med may amplify the appearance of the hip dips as they become more muscular…..

So what do you do? Not train them at all and not have a nice glute shelf?

NO! You accept that hip dips are normal and in fact are more common in fitter individuals.

A strong gluteus medius sculpts, lifts, and provides protection from chronic back pain. Therefore, exercises that build them are very important for everyday health and pain free living, not decreasing your hip dips.

The gluteus medius runs along the side of your glutes and outer thigh (see image above) and can be difficult to target with squats and deadlifts

To really grow your upper glutes we need exercises that isolate the gluteus medius.

To save repeating myself I have already written about my ideal exercises for hitting the Glute Medius in my article on

👉 How To Turn Square Glutes In To Round Glutes

It’s the #1 ranked ‘square bum’ article on Google so I highly suggest you head over to it if you want to know what exercises may help reduce the appearance of your hip dips.

As for building you legs and glutes in general your Go To lifts will always be your priority, no matter what you want your hips and glutes to look like.

These are your bread and butter:

Hip Thrusts - Barbell, banded, foot elevated, machine, single leg.

Glute Bridges - Barbell, banded, single leg.

Deadlifts - Sumo,Conventional, Romanian.

Squats - Back, Front, Sumo, Goblet, Split.

Lunges - Static, Deficit, Walking.

Abductions - Machine, Fire hydrants, Cable, German etc.

How Does You Diet Affect Hip Dips?

You can’t sit about complaining about your hip dips if your diet is a shit show.

Exercise will only get you so far.

If you want to minimise the appearance of your hip dips, some of you will probably want to lose some body fat and the only way to do that is to maintain a consistent calorie deficit with a balanced, healthy diet you can maintain.

You will also need to focus on building healthy habits, getting more better quality sleep, staying hydrated and decreasing your stress levels.

You know….

Basically living a healthy lifestyle.

I’ve got a brilliant and handy CALORIE CALCULATOR on my website that will give you custom calorie targets, advice on macro splits and advice on either building muscle or burning fat, and a much more detailed article on glute building nutrition I suggest you read next.

Final Thoughts On Hip Dips….

Even though I’ve given you ideas and exercises that may lessen the appearance of your hip dips I want to pint out you should really be making sure you accept them as a part of who you are.

It upsets me that it’s become such an issue because it’s really not.

Like cellulite, stretch marks and body hair - it’s all normal.

Stop letting the internet and social media define your beauty standards and self worth.

Focus on continual self improvement.

Focus on becoming strong all over, physically capable and fucking unstoppable.

Remember, no one is perfect, not even in the filtered, distorted, bullshit land of Instagram (p.s you can follow me here)

Please share this article with someone who really needs to hear this.

All the best

Aaron

If you are looking to make that change, work with a coach who understands and respects individuality and is trained to work with women then you should

apply for ONLINE COACHING HERE

And Check out of a few of my clients below, all bad ass women, all strong and capable….all with hip dips.