A Guide to Violin Hips (aka Hip Dips) & What Causes Them

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Experts share styling tips & exercises to help minimize hip dips
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Violin hips, also called hip dips, refer to hips with a noticeable indentation along the sides. While this is a completely natural hip shape that many people have (and that many people find attractive), it’s also okay if you’d prefer to have more rounded hips. In this article, we’ll explain what violin hips are , what causes them , and whether they’re possible to get rid of . We also consulted stylists, personal trainers, and board-certified plastic surgeons for tips on how to minimize the appearance of violin hips through clothing , exercise , and cosmetic procedures . Keep reading to learn more!

All About Violin Hips/Hip Dips

Personal trainer and gym owner Scott Yonehiro says violin hips have a concave shape along the sides rather than a rounded shape. They’re completely normal and caused by your skeletal anatomy. While you can’t get rid of them (and don’t need to), you can reduce their look with clothes, exercise, and cosmetic procedures.

Section 1 of 7:

What are violin hips?

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  1. Violin hips, also called hip dips, are characterized by an indentation or divot between the upper and lower hip. Instead of the hips having a rounded structure, Yonehiro says violin hips have a concave shape and dip inward. [1] This gives the side of the hip a “3” shape, much like the side of a violin.

    Meet the wikiHow Experts

    Scott Yonehiro is a personal trainer and gym owner with over 26 years of experience who focuses on fitness, nutrition, and mindset exercises.

    Dina Scherer is a wardrobe stylist and Founder of Modnitsa Styling with over 10 years of styling experience.

    Melody Sayers, MS, RD, NASM-CPT is a registered dietician, NASM personal trainer, and owner of Elevate Your Plate® with over 8 years of experience.

    Asif Pirani, MD is a board-certified plastic surgeon and founder of the Toronto Plastic Surgery Center who specializes in facial rejuvenation, breast surgery, and body contouring.

    Edward S. Kwak, MD is a dual board-certified plastic surgeon and owner of ESKMD Facial Plastic Surgery.

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Section 2 of 7:

What causes violin hips?

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  1. Violin hips are completely normal, and technically , everybody has them. They’re “caused” by the natural space between the pelvic bone (ilium) and femur (greater trochanter). So, why are violin hips more visible and pronounced in some people but not others? This largely depends on how wide and long someone’s pelvic and femur bones are, which changes how much space is between them. [2]
    • How someone’s muscles and fat lie on top of their bones can affect how apparent their hip dips are, but they do not cause violin hips.
Section 3 of 7:

Can you get rid of violin hips?

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  1. How noticeable your hip dips are comes down to your skeletal anatomy, which isn’t something you can change. More importantly, violin hips are completely normal (and common!) and don’t indicate anything negative about your health or fitness. So, know that they’re not something you need to “fix” or get rid of, anyway. [3]
    • However, we understand that you might be asking this because your hip dips may be something you’re insecure about and want to change.
    • While there aren’t any ways to change the shape and position of your bones, how you style yourself can help hide and flatter your hip dips. Additionally, strengthening your hips builds muscle, which may help fill in your dips. We’ll tell you about this in the sections below.
    • There are also cosmetic procedures that can fill in your hip dips and make them appear less noticeable, which we’ll discuss in the sections below.
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Section 4 of 7:

Styling Tips for Violin Hips

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  1. There are plenty of pants, skirts, dresses, and tops you can wear to help minimize the appearance of your violin hips and complement their shape. For instance, try out these styling tips: [4]
    • Wear high-waisted bottoms . The extra height can help smooth out your hip dips. Plus, the higher waist draws the eye up and helps cinch in the waist.
    • Choose sturdy and thick fabrics . Heavy-weight fabrics skim over your hip dips, while thin, stretchy fabrics can stick to your skin, making them more noticeable.
    • Opt for bottoms with a looser fit . When selecting pants or skirts, aim to avoid bottoms that hug your hips tightly. Instead, opt for straight-leg or wide-leg trousers, baggy or relaxed jeans, and fit-and-flare skirts.
    • Wear A-line and fit-and-flare dresses . These dresses cinch in at the waist and skim over your hips, making them super flattering. Wrap dresses and empire waist dresses are great choices, too.
    • Tuck in your tops or wear crop tops . Long tops that hit at your hips can emphasize your hip dips, while tucked-in or shorter tops draw the eye up and minimize their appearance. Plus, they can help define your waist.
    • Put together monochromatic outfits . Wardrobe stylist Dina Scherer says wearing the same color top and bottom creates a long horizontal line that “keep[s] the eye moving” so it doesn’t focus on one part of your body. This can help conceal your hip dips and as a plus, elongate your frame. [5]
Section 5 of 7:

Exercises for Violin Hips

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  1. Master pilates educator Vanessa Kelly suggests focusing on exercises that activate your glutes to build muscle around your hips, which may help to minimize your hip dips . [6] Glute bridges are a great way to target your glutes and hips. To do them: [7]
    • Lie down on your back, bend your knees, and position your feet hip-width apart.
    • Tighten your core and push your hips up.
    • Contract your glutes and pause for 1 to 2 seconds.
    • Slowly lower your hips to the floor.
    • Repeat for 3 sets of 8 to 15 reps.
  2. Yonehiro says you “want to hit the glute medius, which is a little bit more towards the sides of the hip” to build up the muscle there, which may help to minimize the appearance of hip dips. He specifically recommends doing a standing hip abduction to target the glute medius: [8]
    • Stand up straight with your feet about hip-width apart. Rest your hands on a counter or the back of a chair for extra support. [9]
    • Tighten your core and kick your leg out to the side. Keep your hips, pelvis, and torso straight so you are only moving your leg.
    • Lower your leg back into position.
    • For an extra challenge, Yonehiro suggests placing a dumbbell or weighted plate against your hip as you lift your leg up. [10] Or, wrap a resistance band around your ankles.
    • Repeat for 2 sets of 8 to 15 reps on each side.
  3. Clam shells strengthen your hip abductors, specifically your glute medius, which may help to round out your hip area. To do a clam shell: [11]
    • Lie down on your side. Stack your legs on top of each other and use the arm closest to the floor to support your head.
    • Bend your knees at a 90° angle and tighten your core.
    • Lift up your top leg as far as it will go while keeping your feet together. The movement should resemble a clam shell opening up.
    • Slowly lower your top leg back on top of your lower leg.
    • Repeat for 2 sets of 8 to 15 reps on each side.
  4. Squats strengthen your glutes as well as your legs and core, making it a great exercise overall. To do a squat , registered dietician and personal trainer Melody Sayers, MS, RD, NASM-CPT says: [12]
    • “Take a nice wide stance with [your] feet hip-width apart and toes pointed straight ahead.”
    • Tighten your core, bend your knees, and “sit your butt back as if you are about to sit in a chair, and keep all the weight heavy in the heels behind you.”
    • Make sure “your knees do not turn in as you sit back,” “your knees do not come over the front toes,” and “your lower back is not arched.”
    • Return to a standing position by pushing up on your heels.
    • Repeat for 3 sets of 8 to 15 reps.
  5. Traditional forward lunges are a great exercise that work your hips and glutes. Other variations, like reverse lunges and side lunges , are excellent exercises, too. To do a forward lunge :
    • Stand up straight with your feet about hip-width apart.
    • Tighten your core and step one leg in front of you.
    • Lower your hips and bend the leg behind until your front leg is at a 90° angle.
    • Make sure your front knee does not move past your toes and ensure your back stays straight.
    • Return to a standing position by pushing up through your front leg.
    • Repeat for 2 sets of 8 to 15 reps on each side.
  6. Like squats, traditional deadlifts are another full-body exercise that targets your glutes well. Variations like Romanian deadlifts are also excellent for building your glutes. To do a traditional deadlift : [13]
    • Stand up straight with your feet shoulder-width apart behind a barbell.
    • Tighten your core and push your hips back into a sitting position. Keep “a neutral spine that is parallel to the ground,” says Sayers, “with [your] head, shoulders, and back in alignment.” [14]
    • Grab the barbell with an overhand grip (palms facing you).
    • Push your hips forward to lift up the bar and move to a standing position. Keep your back straight and pull your shoulders back.
    • Lower the bar down to the ground by pushing your hips back into a sitting position. Make sure to keep your back straight.
    • Repeat for 3 sets of 8 to 15 reps.
  7. Hip thrusts are like an elevated version of the glute bridge. This exercise also works your hips and glutes, which may help to minimize your violin hip. To do a hip thrust : [15]
    • Sit with your back against a bench with your legs extended in front of you.
    • Rest a barbell or dumbbell over your hips.
    • Bend your knees and plant your feet into the ground about hip-width apart.
    • Tighten your core and lift your hips upward as you squeeze your glutes.
    • Pause for 1 to 2 seconds, then lower your hips down.
    • Repeat for 3 sets of 8 to 15 reps.
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Section 6 of 7:

Cosmetic Treatments for Violin Hips

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  1. Dermal fillers are the primary non-surgical way to round out the hips and minimize the appearance of hip dips. Most physicians and nurses either use a hyaluronic acid-based filler or a poly-L-lactic acid-based filler (like Sculptra). Then, they inject the filler along the sides of the hip to fill in the indentation. [16]
    • The results are temporary, but typically last between 1 to 2 years (depending on the type of filler used). [17]
    • The healing time from dermal fillers is very quick (usually just 1 day), and the most common side effects are bruising and swelling, which may last for a few days.
  2. Several surgical procedures can permanently fill and smooth the hip area, reducing the look of violin hips. Fat grafting procedures, like a Brazilian Butt Lift (BBL), inject your own fat into your hip and buttocks to fill and shape the area. [18] Additionally, butt implants, which are silicone implants placed inside or under your gluteal muscle, can help round out your hips and buttocks. [19]
    • Both surgeries have a recovery time of about 2 weeks before you can return to school or work. Most doctors advise that you avoid sitting down or lying on your back during this time.
    • These surgeries also have significant risks and complications. According to board-certified plastic surgeon Asif Pirani, MD a major risk of a BBL is fat being injected into the blood vessels, which can lead to a fat embolism or death. [20] Implants can injure your muscles, lead to chronic pain, or even burst.
    • Thoroughly research these procedures and board-certified plastic surgeons if you’re interested in getting one of them. Then, book a consultation.
    • At your consultation, board-certified plastic surgeon Edward S. Kwak, MD says to “make sure the surgeon is board-certified and has an affiliation with a recognized hospital.” [21]
    • Then, he recommends asking “your surgeon how often she/he performs your planned procedure” and asking “to see examples of work performed by the surgeon.”
    • Dr. Kwak says it’s imperative that you understand the surgical process, so ask about the type of anesthesia used, healing process, pre and post-operative recommendations, and risks and complications. [22]
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Section 7 of 7:

Final Thoughts

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  1. Violin hips or hip dips are small indentations along your hips. They’re caused by the shape of your bones and don’t indicate anything about your health. While you can’t get rid of them, you can help minimize their appearance through your clothing choices, strength training exercises, and cosmetic procedures. Just know that they’re not something you need to fix—don’t feel like you have to change your body if you have them.
    • If you’re feeling insecure about your hip dips, know that most people either don’t notice them or don’t care about them. Even if some people do notice them, many agree that hip dips are super attractive!

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      References

      1. ↑ Scott Yonehiro. Personal Trainer & Gym Owner. Expert Interview
      2. ↑ https://health.clevelandclinic.org/hip-dips
      3. ↑ https://health.clevelandclinic.org/hip-dips
      4. ↑ https://youtu.be/Bfz7ZwpnFCQ?si=EkvG-Nl_8Tv8q0ms&t=140
      5. ↑ Dina Scherer. Wardrobe Stylist. Expert Interview
      6. ↑ Vanessa Kelly. Master Pilates Educator. Expert Interview
      7. ↑ https://www.acefitness.org/resources/everyone/exercise-library/49/glute-bridge/
      8. ↑ Scott Yonehiro. Personal Trainer & Gym Owner. Expert Interview
      9. ↑ https://youtu.be/LzuvLW_gJ8w?si=HyYeE4rWD4WXlrru&t=5
      1. ↑ Scott Yonehiro. Personal Trainer & Gym Owner. Expert Interview
      2. ↑ https://www.acefitness.org/resources/pros/expert-articles/6355/8-butt-toning-moves/
      3. ↑ Melody Sayers, MS, RD, NASM-CPT. Registered Dietician & Personal Trainer. Expert Interview
      4. ↑ https://www.acefitness.org/resources/everyone/exercise-library/6/deadlift/
      5. ↑ Melody Sayers, MS, RD, NASM-CPT. Registered Dietician & Personal Trainer. Expert Interview
      6. ↑ https://www.acefitness.org/resources/everyone/exercise-library/367/elevated-glute-bridge/
      7. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC11608902/
      8. ↑ https://my.clevelandclinic.org/health/treatments/24676-sculptra
      9. ↑ https://my.clevelandclinic.org/health/treatments/23308-brazilian-butt-lift
      10. ↑ https://my.clevelandclinic.org/health/treatments/23353-butt-implants
      11. ↑ Asif Pirani, MD. Board Certified Plastic Surgeon. Expert Interview
      12. ↑ Edward S. Kwak, MD. Board Certified Plastic Surgeon. Expert Interview
      13. ↑ Edward S. Kwak, MD. Board Certified Plastic Surgeon. Expert Interview

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