False Hips: Understanding Hip Dips, Anatomy, and Why They're Normal

What is a false hip?

The term "false hip" is not a recognized anatomical or medical term, but it commonly refers to the natural indentations on the side of the hip, known as "hip dips" or "violin hips," which are a normal variation in skeletal and soft tissue anatomy.

Understanding True Hip Anatomy

To understand what a "false hip" might imply, it's essential to first grasp the anatomy of the true hip. The hip joint is a ball-and-socket joint formed by the articulation of the femur (thigh bone) and the pelvis (hip bone). Specifically, the head of the femur fits into the acetabulum, a cup-like depression in the pelvis.

Key bony landmarks in the hip region include:

• Iliac Crest: The top, curved border of the ilium, which is the largest bone of the pelvis. This is what you feel when you place your hands on your hips.
• Greater Trochanter: A large, irregular prominence located at the top of the femur, serving as an attachment point for many muscles, including the powerful gluteal muscles. This is the bony point you feel on the very side of your upper thigh.
• Anterior Superior Iliac Spine (ASIS): A prominent projection at the front of the iliac crest.
• Posterior Superior Iliac Spine (PSIS): A less prominent projection at the back of the iliac crest.

The muscles surrounding the hip joint, such as the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae (TFL), along with subcutaneous fat and fascia (like the iliotibial band or IT band), contribute to the overall shape and contour of the hip and thigh.

The Concept of a "False Hip" Explained

Given that "false hip" is not a standard term in anatomy or medicine, its usage typically stems from a layperson's observation of the body. Most commonly, it refers to the indentations or depressions on the outer sides of the hips, below the iliac crest and above the greater trochanter, which are colloquially known as "hip dips" or "violin hips."

These indentations are not a sign of a "false" structure or an abnormality. Instead, they are a natural anatomical variation influenced by the specific structure of your pelvis and femur, as well as the distribution of muscle and fat.

The appearance of hip dips is primarily due to:

• Bone Structure: The distance between the iliac crest and the greater trochanter. If the greater trochanter is set lower or wider relative to the iliac crest, it can create a more pronounced indentation where the soft tissues (muscle and fat) sink inward between these two bony points.
• Muscle Attachment and Development: The way the gluteal muscles (particularly the gluteus medius and minimus) and the tensor fasciae latae attach and develop in this area.
• Fat Distribution: The amount and distribution of subcutaneous fat around the hips and thighs. Individuals with less overall body fat or specific fat distribution patterns may have more noticeable hip dips.
• Ligament and Fascia Adherence: The iliotibial (IT) band, a thick band of fascia running down the outer thigh, can also contribute to the appearance of these indentations by adhering to the underlying bone and muscle.

Why "Hip Dips" Are Normal and Not a "False" Structure

It is crucial to understand that hip dips are a normal, natural, and harmless feature of human anatomy. They are not indicative of a weak hip, a dysfunctional hip, or any health problem. They are simply a reflection of an individual's unique skeletal structure and soft tissue composition, much like eye color or height.

Key points to remember:

• Genetic Predisposition: The primary determinant of whether someone has prominent hip dips is their individual skeletal structure, which is largely genetic.
• Not a Flaw: Despite being a common aesthetic concern for some, hip dips are not a "flaw" or a sign of poor fitness. Many strong, healthy, and fit individuals have noticeable hip dips.

Addressing Concerns and Misconceptions

While it's common for people to seek ways to alter their body shape, it's important to approach the concept of "false hips" or hip dips with realistic expectations:

• Can Exercise Change Them? While targeted exercises can build the surrounding gluteal muscles (like the gluteus medius and gluteus maximus), which may slightly fill out the area, they cannot fundamentally change the underlying bone structure that dictates the presence and prominence of hip dips. Exercises like side leg raises, clam shells, glute bridges, and squats can strengthen the hip abductors and extensors, contributing to overall hip health and strength, but not necessarily eliminating the indentation.
• Role of Diet: Diet plays a role in overall body fat percentage. Reducing body fat might make hip dips more noticeable in some individuals, while increasing body fat might soften them in others. However, spot reduction (losing fat from one specific area) is not physiologically possible.
• Focus on Function Over Aesthetics: Instead of fixating on a natural anatomical variation, it's more beneficial to focus on building a strong, functional body. Prioritize exercises that improve hip strength, mobility, and overall lower body health. This approach promotes long-term well-being and a healthier body image.

When to Seek Professional Advice

If you experience pain, discomfort, limited range of motion, clicking, or instability in your hip area, regardless of the presence of hip dips, it is advisable to consult a healthcare professional, such as a physical therapist, orthopedic doctor, or sports medicine physician. These symptoms could indicate an underlying issue that requires medical attention, and they are distinct from the normal anatomical variation of "hip dips" or "false hips."