Hip Dips Explained: Causes, Workouts & Tips

“Hip dips” are the newest physique half trending on social media. 

Regardless of being a traditional function of physique form, many wish to know easy methods to eliminate hip dips. 

This has stirred debate on-line.

Some well being and health “influencers” declare you’ll be able to lose hip dips by doing their specifically curated “hip dip exercises,” whereas others argue hip dips are formed by your bones, so you’ll be able to’t alter them via way of life adjustments.

However what are hip dips precisely?

What causes hip dips?

And might you eliminate hip dips with food plan and train?

Get evidence-based solutions to those questions and extra on this article.

What Are Hip Dips (Violin Hips)?

Hip dips are a very regular and pure a part of anatomy. Everybody has them (together with males), although some individuals’s bone construction makes their hip dips extra outstanding. They’ll additionally turn into extra seen when you could have decrease ranges of body fat and underdeveloped glutes.

What Causes Hip Dips?

As an illustration, in case you have a low body fat percentage or usually don’t retailer fats across the hips and butt, your hip dips might seem deeper. Likewise, in case you have small glute muscle mass, hips dips could also be barely extra pronounced. 

Crucially, nevertheless, physique fats and glute dimension have a a lot smaller influence on hip dip look than bone construction. And since genetics decide bone construction, you’ll be able to’t utterly change the looks of hip dips via food plan and train. 

Nonetheless, the proper workouts can strengthen and construct the glute muscle mass and doubtlessly scale back the visibility of violin hips by including muscle mass to the perimeters of your butt.

[Read More: How to Get a Bigger Butt Fast]

Hip Dips vs. Love Handles

How to Get Rid of Lower Back Fat. 

Can You Get Rid of Hip Dips?

You possibly can’t eliminate hip dips completely since they’re primarily on account of your bone construction, which you’ll be able to’t alter. Nonetheless, constructing butt muscle and enhancing body composition might reduce their look.

9 Hip Dip Workouts for Hip Power and Well being

1. Squat

Research reveals the squat is among the simplest workouts for growing hip energy and stability, particularly while you squat to parallel or deeper.

How one can Do the Squat:

1. Place a barbell in a squat rack at about mid-chest top. 
2. Step underneath the bar, pinch your shoulder blades collectively, and relaxation the bar above the bony ridges on the underside of your shoulder blades. 
3. Carry the bar out of the rack, take 1-to-2 steps backward, and place your ft barely wider than shoulder-width aside, together with your toes pointing barely outward. 
4. Conserving your again straight, sit down and push your knees out in the identical course as your toes.
5. Rise up and return to the beginning place.

2. Deadlift

The deadlift trains your whole decrease physique and permits you to raise heavy weights safely, making it best for gaining lower-body energy and muscle.

How one can Do the Deadlift:

1. Place your ft barely narrower than shoulder-width aside together with your toes pointed barely out. 
2. Transfer a loaded barbell over your midfoot, so it’s about an inch out of your shins.
3. Grip the bar simply outdoors your shins together with your palms going through you.
4. Flatten your again and drive your physique upward and barely again by pushing via your heels till you’re standing up straight.
5. Reverse the motion and return to the beginning place.

3. Single-Leg Hip Thrust

The one-leg hip thrust is a lower-body train that trains the glutes one aspect at a time, making it helpful for locating and fixing butt muscle dimension and energy imbalances.

How one can Do the Single-Leg Hip Thrust:

1. Sit on the bottom together with your shoulders resting towards a bench perpendicular to your physique.
2. Place a dumbbell in your hip crease.
3. Plant your ft on the ground about shoulder-width aside and 12-to-18 inches out of your butt so your knees are bent to about 90 levels.
4. Straighten your left knee to raise your left leg off the ground.
5. Push the dumbbell upward by urgent via your proper heel till your higher physique and proper thigh is parallel to the bottom and your proper shin is vertical. 
6. Reverse the motion and return to the beginning place.
7. When you’ve accomplished the specified variety of reps, repeat the method in your left aspect. 

4. Single-Leg Romanian Deadlift

The one-leg Romanian deadlift establishes a stronger “mind-muscle connection” together with your glutes by specializing in one aspect of your physique at a time, which can improve muscle progress in some situations. 

How one can Do the Single-Leg Romanian Deadlift:

1. In a standing place with legs straight, maintain a dumbbell in your proper hand in entrance of your proper thigh.
2. Flatten your again and decrease the load towards the ground in a straight line whereas maintaining your proper leg principally straight, permitting your butt to maneuver backward and your left leg to straighten behind you as you descend.
3. As soon as you’re feeling a stretch in your proper hamstring, bend your proper knee barely extra, and proceed decreasing the load till your decrease again begins to spherical.
4. Reverse the motion and return to the beginning place.

5. Step-up

The step-up is an outstanding glute train that’s simpler in your knees and again than different lower-body workouts.

How one can Do the Step-Up:

1. Holding a dumbbell in every hand, place your proper foot on a field, bench, or different floor about knee top off the ground.
2. Conserving your weight in your proper foot, absolutely straighten your proper leg.
3. Decrease your left leg towards the ground and return to beginning place.

6. Curtsy Lunge

The curtsy lunge is difficult on the knees, however nice for decrease physique muscle progress. You probably have knee pain otherwise you’re new to weightlifting and lack coordination and steadiness, chances are you’ll want a distinct butt-building train from this listing.

How one can Do the Curtsy Lunge:

1. Holding a dumbbell in every hand, stand together with your ft about hip-width aside.
2. Step diagonally backward together with your left leg in order that it crosses your proper leg. 
3. With many of the weight on the proper leg, decrease your physique by bending each knees on the similar time till the left knee touches the ground.
4. Reverse the motion and return to standing place.
5. When you’ve accomplished the specified variety of reps, repeat the method in your left aspect. 

7. Reverse Lunge

Whereas all lunge variations prepare your whole decrease physique to a excessive diploma, the reverse lunge emphasizes the glutes probably the most.

How one can Do the Reverse Lunge:

1. Holding a dumbbell in every hand, stand upright together with your ft hip-width aside.
2. Step again about two-to-three ft together with your left foot, inserting most of your weight in your proper foot.
3. Decrease your physique by bending each knees till your left knee touches the ground.
4. Push off the ground together with your proper foot and lean barely backward, permitting your legs to straighten.
5. As soon as standing, carry your left foot ahead in order that it’s subsequent to your proper foot, then repeat in your left aspect.

8. Glute Bridge

Glute bridges are a terrific butt-building train as a result of they’re simple to be taught, use your individual physique weight, and successfully isolate and strengthen the glutes.

How one can Do the Glute Bridge:

1. Lie in your again on the ground, maintaining your arms by your sides and palms touching the ground.
2. With knees bent, place your ft 15-to-18 inches aside and 6-to-12 inches out of your butt, pointing your toes barely outward.
3. Carry your butt off the ground by urgent your shoulders and heels into the ground, pushing your knees out in the identical course as your toes, and squeezing your glutes.
4. Proceed thrusting your hips upward till your butt, hips, and knees kind a straight line and your shins are vertical.
5. Reverse the motion and return to the beginning place.

9. Cable Facet Leg Elevate

A Easy Hip Dip Exercise for Robust, Sculpted Hip Muscle tissues

Extra importantly, it additionally boosts your bodily efficiency in nearly each manner, together with serving to you raise heavier weights, run quicker, jump larger, and stay injury-free.

For greatest outcomes, exchange a leg or lower body workout in your energy coaching plan with this hip dip exercise:

• Squat: 3 units of 6-to-8 reps with 2-to-3 min relaxation
• Single-Leg Romanian Deadlift: 3 units of 8-to-10 reps with 2-to-3 min relaxation
• Step-up: 3 units of 8-to-10 reps with 2-to-3 min relaxation
• Cable Facet Leg Elevate: 3 units of 10-to-12 reps with 2-to-3 min relaxation

Hip Dips FAQs

FAQ #1: What are hip dips attributable to?

FAQ #2: Are hip dips engaging?

FAQ #3: Are hip dips good or dangerous?