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How to Get Rid of Hip Dips

Woman displaying a smooth hip contour.

When trying to attain body confidence, many people find themselves scrutinizing every detail in the mirror. Certain body parts, especially those regularly highlighted by the media, often become focal points of dissatisfaction.

Hip dips—the slight indentations along the side of the body below the hip bone—have become newsworthy of late. Even celebrities like Bella Hadid and Kendall Jenner aren’t immune to such concerns, proving that hip dips are a common worry among the body conscious.

Addressing this issue, SpaMedica Clinic offers various treatments for those seeking to alter their silhouette. We provide both surgical and non-surgical interventions designed to enhance body contours. Hip dip treatments are among our most popular procedures.

What Are Hip Dips?

Hip dips, also known as hip valleys or violin hips, are indentations where the skin attaches to the thigh bone, causing an inner curve on each side. Their visibility varies from person to person, influenced by bone structure and fat distribution. These factors explain the diversity of hip dip appearance among different individuals, including the above celebrities.

Hip dips are a natural feature of many body shapes and are only to be considered a flaw if the individual would prefer a different silhouette. Like hairstyles or lip shapes, there are fans of the hip dip, while others would rather minimize their appearance.

In short, it’s a matter of taste, and something we can cater to in a range of ways.

Hip Dips vs. Love Handles

While both hip dips and love handles may concern those aiming for a smoother body contour, they stem from distinct causes. Hip dips are primarily a result of one’s bone structure, particularly the width of the hips and the shape of the pelvis. Conversely, love handles are fat deposits above the hips, which are influenced by overall body fat levels. Therefore, while dieting should minimize or reduce love handles, it won’t have any effect on hip dip shape, since this is dependent on underlying bodily structures.

What Causes Hip Dips?

The formation of hip dips is largely dictated by genetics and bone structure, specifically the shape and width of the pelvis and the distance between the hip and thigh bones. Misconceptions abound, suggesting that weight fluctuations and activity levels are to blame, yet the reality is that hip dips are a natural anatomical feature.

An infographic contrasting two body shapes, one with an inward curve below the hip, and the other with a smooth contour.

Bone Structure

The primary cause of hip dips is the shape and design of your pelvis. Hip dips appear where the skin attaches to the deeper part of your thigh bone (trochanter), creating a slight indent or dip on the sides of your hips. The width and shape of your hips, as well as how high or low your pelvis sits, can influence the size of hip dips.

Muscle and Fat Distribution

The amount and distribution of muscle and fat in your body also play a role. Individuals with less fat in the hip and thigh area or those with more defined muscles in the region may notice more pronounced hip dips. Conversely, increased fat deposits in this area can sometimes make hip dips less noticeable.


Your genetic makeup significantly influences your bone structure, muscle mass, and where your body stores fat, all of which can determine the presence and visibility of hip dips. If your family members have hip dips, there’s a higher chance you might have them too due to hereditary.

Posture and Body Alignment

While less directly impactful, your posture and how you carry your body can influence the appearance of hip dips. Certain postures may accentuate or minimize their appearance, although this effect is usually minor compared to structural and genetic factors.

Are Hip Dips Normal?

Absolutely. Hip dips are a normal and common feature of human anatomy. The decision to embrace them or seek alteration is a personal choice, contingent on individual preferences and body acceptance.

Is It Possible to Get Rid of Hip Dips?

While exercises can target muscle mass around the hip area, their effectiveness in eradicating hip dips is limited. This is because the shape of hip dips is dictated by the underlying structures of bone, muscle, and tissue.

Hip Dip Workout

Yorkville Sports Medicine Clinic in Toronto suggests specific exercises to target the muscles around the hip dips, including side leg raises, squats, and lunges.

How To Fix Hip Dips Without Exercise?

SpaMedica offers a variety of solutions, from surgical interventions like the Brazilian Butt Lift and hip implants to non-surgical options such as Sculptra injections.

Brazilian Butt Lift

This procedure (sometimes shortened to BBL) involves fat grafting, where fat is harvested from other body parts and injected into the hips, filling the dips for a smoother contour.

Before and after comparison images of a Brazilian Butt Lift procedure targeting hip dips.
Before and after comparison images of a Brazilian Butt Lift procedure targeting hip dips.

Procedure Steps

  • Fat Extraction: Liposuction removes fat from other areas of the body, commonly the abdomen, hips, lower back, or thighs.
  • Fat Processing: The extracted fat is purified and prepared for injection. Only the best quality fat cells are used to increase the chances of a successful graft.
  • Fat Injection: The processed fat is carefully injected into specific areas of the buttocks at various depths to achieve a natural, voluminous look.


Natural Results: Since the procedure uses the patient’s own fat, the results tend to look and feel more natural compared to implants.

Recovery and Risks

Recovery time varies by individual but generally includes several weeks of avoiding direct pressure on the buttocks to ensure the successful uptake of the transferred fat cells.

Butt Implants for Hip Dips

This provides another surgical route, involving the use of implants to achieve the desired shape and volume.


  • Consultation: The first step involves a consultation with a plastic surgeon to discuss goals, options, and the appropriate size and shape of the implants.
  • Implant Selection: Implants are made from silicone, which can be solid or semi-solid, and are shaped based on the desired outcome and the surgeon’s recommendation.

Recovery and Risks

Recovery involves several weeks of avoiding direct sitting or lying on the buttocks. Full recovery and results may take a few months to become apparent.

Sculptra for Hip Dips

Sculptra injections, a non-surgical alternative, involve the use of Poly-L-Lactic Acid (PLLA) to stimulate collagen production, gradually improving the appearance of hip dips.

How Sculptra Improves Hip Dip Appearance

Stimulates Collagen Production: When Sculptra is injected into the area of the hip dips, it stimulates the body’s natural collagen production.

Considerations and Potential Side Effects

Achieving the desired outcome typically requires multiple treatment sessions spaced several weeks apart.

Contact SpaMedica Clinic Today

Please schedule a consultation via the surgical contact page to explore their options for hip dip correction with SpaMedica’s team of experts.


How long does it take to get rid of hip dips?

The timeline varies based on the chosen method, with some treatments offering immediate improvements and others requiring several sessions over months.

How can I hide hip dips?

Strategic clothing choices, such as high-waisted pants and skirts, can help in camouflaging hip dips, offering a temporary solution for those seeking to minimize their appearance.

Dr. Thomas Bell | SpaMedica

by Dr. Thomas Bell

Dr. Tom Bell, with over 25 years of practice experience dedicated to cosmetic plastic surgery, pioneered Avenue Road and Yorkville as Toronto’s Beverly Hills of plastic surgery with his first surgical center in Yorkville’s Avenue road corridor back in 1986. Named as Canada’s best plastic surgeon by W magazine and one of the world’s best, Dr. Bell returns home to join the SpaMedica Plastic Surgery team as the reigning King of Plastic Surgery.
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