Hip dips: what they are, whether they can be disguised and what alternatives there are

Hip dips, also called “violin hips”, are the indentations that appear on the outer side of the hip, between the waist and the thigh. They are very common and are not a health problem, but some people want to soften them. This Clínica EGOS guide explains what they are, why they form, what you can do to disguise them and what medical alternatives exist when you want a more curved silhouette.

What are hip dips?

Hip dips are indentations on the outer side of the hip that create a violin shape in the silhouette. In medical language they are called trochanteric depression. The term “hip dips” is not medical: according to the Cleveland Clinic, it was born on social media, and what it describes is a feature of body shape, not a disease.

The procedure aims to soften or fill that indentation between the hip and the thigh. The goal is a more curved, harmonious silhouette, with a smoother transition between the waist and the hips, without claiming that it will disappear completely.

Why do hip dips appear?

They are determined mainly by bone anatomy. The Cleveland Clinic explains that the femur is not a straight line and that the upper part of the bone, the greater trochanter, sticks out from the pelvis. The width of the hip, the length of the femoral neck and the size of the trochanter influence how visible the indentation is. That is why they say nothing about how fit you are.

Muscle mass and the distribution of fat can accentuate the violin shape, according to that same source, but they do not cause it. The practical conclusion is this: you cannot prevent them, and losing weight or gaining muscle does not “fix” something that is not a problem.

For a person with typical anatomy, having a small indentation in that area is normal. What changes from one person to another is how pronounced it is.

Hip dips in women and in men: why they are more visible in women

They are more visible in women. The Cleveland Clinic attributes this to the female pelvis being structured to accommodate a pregnancy; the distribution of fat adds to this. Men have them too, although they are less noticeable.

They have no impact on physical health: they are purely an aesthetic feature. Accepting them as part of your body is as valid an option as any other, and having a hip dip does not require any intervention.

Can hip dips be disguised?

Yes, they can be disguised in several ways, although none removes them completely. It is best to start with the simplest.

With clothes and style

Garments with some structure at the hip, high waists, full skirts and straight-cut trousers reduce the contrast between the waist and the thigh. They do not change the anatomy, but they change how it looks.

With exercise

Exercise does not remove them, because they depend on bone, but strengthening the muscles in the area can make them less visible. The Cleveland Clinic notes that the muscle you gain can fill the indentations somewhat. A 2020 systematic review (Moore and colleagues) compared which exercises generate the most activity in the gluteus medius and gluteus minimus, the muscles on the lateral side of the hip, and highlights standing side-lying hip abduction, the single-leg bridge, the resisted side step and the lateral step-up. It is information for training, not an aesthetic promise.

With a stable weight

Maintaining a healthy weight and strengthening the muscles in the area can make them less visible. A stable weight also helps the result last if an intervention is considered later on.

Medical alternatives: how the procedure is performed

When you are looking for something more than disguising, there are procedures that change the contour of the hip. This is a hip augmentation, also known as hip dip correction, which improves the shape and contour through fat transfer. According to the Cleveland Clinic, the most common procedures to reduce their appearance are fat transfers; fillers are also used.

Fat transfer (lipotransfer) to the hips

This is augmentation with your own fat, or lipofilling. Fat is taken from other areas of the body, such as the abdomen or thighs, and injected into the hip areas to fill the indentations. More information on the fat transfer (lipotransfer) page.

Injectable fillers

A 2024 paper (Lourenco and colleagues) describes an injectable filler technique for the lateral depressions in a small group of 11 patients, with results that its authors describe as favourable. It is a small series and a temporary option, not a promise of a result.

Myths and facts about hip dips

Myth: they are a sign that you are not fit. Fact: according to the Cleveland Clinic, they say nothing about your fitness or your health, and they depend on how the femur sits in relation to the pelvis.

Myth: with the right exercise they disappear. Fact: exercise can strengthen the muscles in the area and make the indentation less visible, but it does not change the bone.

Myth: they are a problem that must be corrected. Fact: they are very common and pose no health risk; if they bother you, there are options, and if not, there is no need to do anything.

Myth: an operation removes them completely. Fact: the goal is to soften the indentation and improve the transition between the waist and the hip, not to erase it.

Questions worth taking to the consultation

Before deciding, it is worth asking the surgeon which technique they propose for your anatomy and why, how much fat would need to be taken and from where, what the recovery will be like and what rest periods and return-to-exercise times apply to you, what follow-up the quote includes and which surgeon will handle your case, with their registration number. If an answer is not clear to you, ask for it to be explained again.

Ideal patient for a hip dip procedure

The person considering this surgery usually meets these characteristics. Good general health: it is essential not to have medical conditions that rule out surgery. Realistic expectations: they must understand that the procedure aims to improve the shape of the hip, not to remove the indentations completely. Enough fat in other areas of the body, if their own is to be used, and good volume in the buttocks, which helps achieve a more harmonious result. Their own decision: the decision must be yours, not made through social pressure or to meet beauty standards. And a suitable age: it is recommended to be an adult and to have completed physical development.

Recovery from hip dip surgery

Our treatment sheet describes a procedure of about three hours under general anaesthesia, 24 hours of rest at the start and about three weeks of recovery, which the surgeon adjusts to each case. During the first few days it is common to feel pain, swelling and bruising; it is recommended to wear a compression garment and to avoid intense physical activity.

For fat transfer to the buttock area, the ASPS (American Society of Plastic Surgeons) describes wearing a compression garment day and night for as long as the surgeon indicates, avoiding sitting for long periods for about two weeks, and exercise usually being resumed at six to eight weeks. If the technique uses fat, the ASPS adds that the final result can take up to a year, because part of the fat is reabsorbed, and that this fat behaves like any other: it can increase or decrease with weight. Your surgeon will tell you the plan for your case.

Hips and buttock augmentation: how they relate

Softening a hip dip often goes hand in hand with shaping the whole area, because the hip, buttock and thigh are seen as a whole. That is why, at the consultation, it is assessed whether the hip is enough or whether it is worth treating the buttock. If you are interested in buttock augmentation, the pages on buttock augmentation in Barcelona and buttock augmentation in Madrid bring together the clinics' details. You can also read the blog article on how to make your hips wider.

Other related treatments

Liposuction and the thigh lift are among the body-contouring options assessed alongside these indentations. They are studied at the consultation according to what you are looking for and what your anatomy allows.