Hip Dips: Understanding Their Anatomy, Causes, and How to Influence Their Appearance

What is the bottom of the hip dip?

The "bottom" of a hip dip refers to the deepest point of the natural indentation that can appear on the side of the hips, primarily dictated by the underlying skeletal anatomy where the top of the thigh bone (femur) meets the pelvis, combined with the distribution of muscle and adipose tissue around this area.

Understanding "Hip Dips" (Anatomical Context)

"Hip dips," also known as trochanteric indentations or violin hips, are the inward curves or depressions found on the outer side of the upper thighs, just below the hip bone. They are a completely normal and natural anatomical variation, not a sign of poor health or lack of fitness. These indentations are created by the unique way an individual's skeletal structure, specifically the pelvis and femur, interacts with the surrounding muscle and fat distribution.

The Anatomy Behind the "Bottom"

The "bottom" or deepest point of the hip dip is a direct reflection of specific anatomical landmarks and the tissues that surround them:

• Greater Trochanter of the Femur: This is the large, bony prominence at the top of your thigh bone (femur) that points outwards. It serves as an attachment point for many of the powerful muscles that move your hip and thigh. The greater trochanter is often the most outward-projecting bony point on the side of the hip.
• Pelvic Structure: The ilium, the largest part of the hip bone, forms the upper, flared portion of the pelvis. The relationship between the width of the ilium and the outward projection of the greater trochanter plays a crucial role. A wider gap or angle between the iliac crest and the greater trochanter can create a more pronounced dip.
• Muscle Groups:
  • Gluteus Medius and Minimus: These muscles are located on the outer surface of the pelvis, primarily above and around the greater trochanter. Their development can influence the contour of the hip, with well-developed glute medius and minimus potentially softening the appearance of a dip by filling in some of the space above the trochanter.
  • Tensor Fasciae Latae (TFL) and Iliotibial (IT) Band: The TFL is a small muscle located on the front and side of the hip, which flows into the thick band of connective tissue known as the IT band. The IT band runs down the outside of the thigh, passing over the greater trochanter. The tension and thickness of the IT band, combined with the position of the TFL, can contribute to the depression around the greater trochanter, thus accentuating the "bottom" of the dip.
  • Gluteus Maximus: While a large and powerful muscle, its primary bulk is on the posterior (rear) aspect of the hip. Its lower fibers insert onto the IT band and the femur, but its main contribution to the dip contour is indirect, by influencing the overall shape of the glutes.
• Adipose Tissue Distribution: The amount and distribution of subcutaneous fat (fat beneath the skin) in the hip and thigh region significantly impacts the visibility of hip dips. Some individuals naturally store less fat directly over the greater trochanter and surrounding areas, making the bony structure more apparent and the dip more defined. Conversely, more fat in this region can create a smoother, more rounded contour, effectively "filling in" the dip.
• Connective Tissue: The fascia and other connective tissues that encase muscles and fat also play a role in how the skin adheres to the underlying structures, contributing to the overall contour.

Therefore, the "bottom" of the hip dip is essentially the point where the skin and superficial tissues sink inward, typically just above or directly over the greater trochanter, due to the inherent spacing between the pelvic bone and the femur, and the way the surrounding muscles and fat are distributed.

Why Some People Have More Pronounced Hip Dips

The prominence of hip dips, and thus the depth of their "bottom," is largely determined by:

• Genetics and Bone Structure: This is the most significant factor. The width of the pelvis, the angle of the femur's neck, and how far the greater trochanter protrudes are all genetically determined. Individuals with wider hips and a greater distance between the iliac crest and the greater trochanter tend to have more noticeable dips.
• Muscle Mass: Less developed gluteal muscles (particularly gluteus medius and minimus) can make the underlying bone structure more apparent. Building muscle in these areas can add volume, potentially softening the dip.
• Body Fat Percentage and Distribution: While lower body fat can sometimes make bony landmarks more visible, it's the pattern of fat distribution that truly matters. If an individual naturally stores less fat in the area immediately surrounding the greater trochanter, the dip will be more prominent regardless of overall body fat percentage.

Can You Change the "Bottom of the Hip Dip"?

It's crucial to understand that you cannot directly change your bone structure. Therefore, the fundamental "bottom" of your hip dip, defined by your skeletal anatomy, is permanent.

However, you can influence the appearance of hip dips by altering the muscle and fat distribution around them:

• Targeted Muscle Growth: Strengthening and hypertrophy (growth) of the gluteal muscles, especially the gluteus medius, gluteus minimus, and the upper fibers of the gluteus maximus, can add volume to the area surrounding the dip. This added muscle can help to "fill in" the depression, making the hip contour appear smoother. Exercises that target these muscles include:
  • Side-lying leg raises
  • Clamshells
  • Band walks (lateral walks, monster walks)
  • Glute bridges and hip thrusts (with a focus on glute activation)
  • Squats and lunges (with proper form to engage the glutes)
• Body Composition Changes: While overall fat loss can sometimes make bony dips more noticeable if fat is lost from surrounding areas, strategic body recomposition (building muscle while maintaining or losing fat) can alter the overall contour. However, you cannot "spot reduce" fat from specific areas, nor can you dictate where your body stores fat.

Expert Takeaway

The "bottom of the hip dip" is a normal anatomical feature, primarily a result of your unique skeletal structure. While you cannot change your bone shape, targeted exercise and body recomposition can influence the surrounding muscle and fat, potentially altering the visual prominence of the dip. Focus on building functional strength, promoting overall health, and appreciating the diversity of human body shapes rather than striving for an arbitrary aesthetic ideal.