Written by: Dr. Akash Chandawarkar, Board Certified Plastic Surgeon, Mirror Plastic Surgery | Last updated: September 9, 2026
Key Takeaways
- Hip dips are a normal skeletal feature caused by the fixed distance between the iliac crest and greater trochanter, which means they cannot be eliminated by exercise, diet, or non-surgical treatments alone.
- Targeted glute-strengthening exercises can soften the appearance by building the gluteus medius muscle, but visible changes require 8–12 weeks of consistent training and still cannot change bone structure.1
- Biostimulatory fillers like Sculptra offer a non-surgical middle ground by stimulating collagen production for gradual, natural-looking volume that lasts 2–3 years with minimal downtime.1
- Fat transfer provides long-lasting softening for patients willing to undergo surgery, with results tied to fat survival rates of about 60–80% and a 2–4 week recovery.1
- At Mirror Plastic Surgery, Dr. Akash Chandawarkar offers honest, hour-long consultations to help you choose the safest, most effective approach for your anatomy, and you can book your consultation today.
Understanding Hip Dips And Why Anatomy Matters
The underlying anatomy sets the limits for every hip dip treatment. Hip dips, formally called trochanteric depressions, are the inward curve on the side of the body between the iliac crest of the pelvis and the greater trochanter of the femur. As Adam Taylor, Professor of Anatomy at Lancaster University, explains, hip dips are a feature of the skeleton and fascia, not a sign of poor health, excess weight, or weak muscles.
The distance between these two bony landmarks is fixed and does not respond to diet or exercise. Soft tissue over that framework can change, including muscle thickness and fat distribution. That difference between bone and soft tissue guides every realistic treatment choice.
Hip dips are more commonly noticed in women because the female pelvis tends to be wider relative to body size. This wider pelvis increases the distance between the iliac crest and the greater trochanter and makes the indentation easier to see. Hip dips appear across all body types, fitness levels, and weights.
Option 1: Targeted Exercise As A Healthy Starting Point
Targeted exercise offers a free, healthy way to soften hip dips, within anatomical limits. Building the gluteus medius, the muscle that sits directly over the hip dip area, can add volume that softens the contour. As Dr. Michael K. Newman, a Beverly Hills plastic surgeon, notes, exercise cannot move the pelvis further from the femur, so it cannot erase the underlying skeletal indentation. Any change comes from visual softening rather than full contour replacement.
The National Strength and Conditioning Association (NSCA) explains that physical activity cannot change skeletal structure, but it can significantly alter muscle mass and distribution around that structure.
Effective exercises to build the gluteus medius and surrounding muscles include:
- Side-lying leg lifts and clamshells with resistance bands
- Curtsy lunges and lateral lunges
- Glute bridges and hip thrusts
- Cable or band abductions
- Bulgarian split squats
Visible changes in muscle development generally require at least 8 to 12 weeks of consistent, progressive resistance training.1 Weight loss can also make hip dips more pronounced by thinning the subcutaneous fat layer that partially fills the area. Exercise remains a valuable, zero-cost starting point, yet anatomy sets a ceiling that training alone cannot cross.
Option 2: Biostimulatory Fillers Like Sculptra And Radiesse
Biostimulatory fillers offer a non-surgical option with more visible correction than exercise alone. Sculptra (poly-L-lactic acid, or PLLA) stimulates your body’s collagen production, which creates gradual, natural-looking volume over several weeks to months instead of instant fullness.
A 2026 multicenter retrospective study of 498 subjects treated with injectable PLLA in nonfacial areas at 9 U.S. sites found that treatment was well tolerated. Overall, treatment-related adverse events occurred in only 6.6% of subjects, most commonly injection-site bruising at 5.0%. The gluteal region, including hip dips, was the most common treatment area, accounting for 60.3% of sessions, and treatment-related adverse events in the hip dip area specifically occurred in only 0.2% of subjects.
Here is what a Sculptra treatment plan for hip dips usually involves:
- Typically 2–3 sessions spaced 4–6 weeks apart
- Gradual results over 3–6 months as collagen builds, with visible improvement at about 12 weeks and mature results at 16–20 weeks
- Results that usually last 24–36 months, with maintenance recommended every 18–24 months1
- Minimal downtime, and most patients return to desk work the same day, with activity changes for about 48 hours
Radiesse (calcium hydroxylapatite) is another biostimulatory option that provides some immediate volume while collagen develops. At Mirror Plastic Surgery, Dr. Akash Chandawarkar serves on the advisory board for Merz Aesthetics, the maker of Radiesse. He brings that depth of product knowledge directly to patient care. Radiesse typically lasts 12–18 months.1 and is less commonly the first choice for hip dips, yet it can suit certain anatomies and goals.
Sculptra cannot be dissolved if the result is undesired, unlike some other injectables. Rare nodule formation in the hip dip area occurred in 0.2% of subjects in the 2026 study and can be managed medically with steroid injections by an experienced physician.
Schedule a consultation to learn whether Sculptra or Radiesse fits your anatomy and goals.
Option 3: Fat Transfer For Longer-Lasting Softening
Fat transfer suits patients who want a more permanent change and accept surgery. Fat transfer, also called fat grafting or lipofilling, remains the most established surgical approach. The procedure harvests fat from areas like the abdomen, flanks, or thighs with liposuction, purifies it, and injects it into the hip dip area.
What to expect from hip dip fat transfer:
- Procedure time of 2–4 hours under anesthesia
- Recovery of 2–4 weeks before normal activities resume, with resistance training usually cleared at 6–8 weeks
- Results that remain stable if weight stays stable, because surviving fat becomes living tissue.1
- Long-term survival of about 60–80% of transferred fat.1
- Need to avoid sitting or lying directly on the treated area for the first two weeks and to use a BBL pillow when seated
Safety plays a central role in gluteal fat transfer. The Multi-Society Task Force for Safety in Gluteal Fat Grafting (2018) showed that subcutaneous-only injection dramatically reduces the risk of fat embolism. Florida regulations now require subcutaneous-plane-only injection, intraoperative ultrasound guidance, and limit surgeons to three such procedures per day. At Mirror Plastic Surgery, safety is always the first priority. Dr. Akash performs only one to two surgeries per day, ensuring his full attention is on each patient before, during, and after the procedure.
Complete elimination of hip dips is not achievable because the depression anchors to bone. Patients can expect softening of the hip-to-thigh transition rather than a perfectly straight line. Some patients choose a second smaller fat transfer 6–12 months later to refine asymmetries.
Option 4: Liposuction Of Surrounding Areas
Liposuction helps when surrounding fullness makes hip dips look deeper. A common misconception is that liposuction can treat hip dips directly. It cannot, because hip dips are a volume deficit rather than a fat deposit. As Dr. Michael K. Newman explains, liposuction of the hip dip area itself deepens the indentation. Liposuction of the flanks or outer thighs can instead smooth the overall contour by reducing the contrast that makes the dip appear deeper.
For patients with significant saddlebags or love handles that exaggerate hip dips, liposuction of these surrounding areas may be a logical first step. This procedure carries its own recovery timeline and risks and should follow a detailed consultation with a board-certified plastic surgeon.
Option 5: Styling Choices For Immediate, Zero-Risk Changes
Styling strategies give instant visual changes without medical treatment. These options can support confidence while you explore longer-term solutions:
- High-waisted pants and skirts that sit above the hip dip area
- A-line silhouettes that skim past the hips
- Compression shapewear that smooths the transition from waist to thigh
- Hip-padded undergarments that add subtle, temporary volume
These choices carry no medical risk and often little or no cost, while still helping many people feel more comfortable with their silhouette.
Comparison Table: Hip Dip Treatment Alternatives At A Glance
The table below summarizes how each option compares. Pay close attention to the permanence column so you can match your expectations to how long each result typically lasts.
| Treatment | Results & Downtime | Cost Range (U.S.) | Permanence |
|---|---|---|---|
| Targeted Exercise | Modest softening; 8–12 weeks of consistent training for visible change; no downtime | Free | Requires ongoing effort; cannot change bone structure |
| Sculptra (PLLA) | Gradual over 3–6 months; same-day return to desk work | About $1,600–$12,000 depending on vial count, sessions, and provider | 2–3 years; maintenance every 18–24 months |
| Fat Transfer | Visible immediately, settles over 3–6 months; 2–4 weeks recovery | $8,000–$20,000 including surgeon, anesthesia, and facility fees | Permanent if weight remains stable; 60–80% fat survival |
| Liposuction (Surrounding Areas) | Smooths silhouette by reducing contrast; 1–2 weeks recovery | $5,000–$12,000 all-in (including anesthesia and facility fees), varying by areas treated and city | Permanent (weight-dependent); does not add volume to the dip itself |
Key Decision Factors: Matching Treatment To Your Goals
Your goals, anatomy, and lifestyle guide the right choice. Use this simple framework as you think through options:
- Free starting point with modest results: Begin a targeted glute-strengthening program and give it 8–12 weeks of consistent effort.
- Non-surgical correction with minimal downtime: Consider Sculptra or Radiesse, which usually require 2–3 sessions over several months with same-day return to work.
- Longer-lasting results with surgery: Explore fat transfer with a board-certified plastic surgeon who follows current safety protocols.
- Hip dips exaggerated by saddlebags or love handles: Discuss liposuction of surrounding areas as a first step to reduce visual contrast.
Anatomy remains the most important variable. Patients with very deep dips may not achieve full correction with any non-surgical option. Budget, downtime tolerance, and risk tolerance also shape the final decision, and an in-person assessment always provides the clearest guidance.
Safety, Risks, And Common Misunderstandings
Myth: Exercise can completely eliminate hip dips. As Professor Adam Taylor of Lancaster University states, “short of surgery, hip dips cannot be eliminated. They are a feature of your skeleton, and no amount of gym work will move your bones.”
Myth: Biostimulatory fillers and traditional fillers carry the same risks. Sculptra and Radiesse stimulate collagen for gradual, natural results, and their safety profiles differ from some other injectables. Sculptra nodules cannot be dissolved, while the 2026 multicenter study confirmed that nodule formation in the hip dip area was rare, at 0.2% of subjects.
Myth: Fat transfer is always safe regardless of technique. Fat transfer requires a skilled surgeon who follows current safety guidelines. The Multi-Society Task Force guidelines emphasize subcutaneous-only injection, appropriate cannula size, and intraoperative ultrasound guidance. Florida law mandates these protocols, so choose a board-certified plastic surgeon with specific experience in gluteal fat grafting.
Myth: Non-surgical options are entirely risk-free. All procedures carry some risk, including bruising, swelling, infection, and asymmetry. Non-surgical options usually have a lower risk profile than surgery, yet provider selection still plays the biggest role in achieving safe, natural-looking results.
Talk with Dr. Akash in person to get an honest assessment of your options, including when a treatment does not match your anatomy or goals.
Frequently Asked Questions
Can I Fix My Hip Dips Naturally?
Exercise can build the gluteus medius muscle and soften the appearance of hip dips, but it cannot eliminate them because skeletal anatomy causes the indentation. As noted earlier, visible changes typically require 8–12 weeks of consistent resistance training. Weight loss may make hip dips more noticeable by thinning the fat layer that partially fills the area. No topical cream or supplement can change bone structure, redistribute fat, or build muscle in a meaningful way.
What Is The Best Non-Surgical Treatment For Hip Dips?
Sculptra (poly-L-lactic acid) is widely considered the most effective non-surgical option because it stimulates collagen production for natural-looking results that last 2–3 years. A 2026 multicenter study of 498 patients confirmed a favorable safety profile in the gluteal region. Radiesse is another biostimulatory option that provides some immediate volume alongside collagen stimulation. The best choice between them depends on your anatomy, depth of correction needed, and personal goals, so a physician assessment is essential.
How Long Do Sculptra Results Last For Hip Dips?
Sculptra results typically last 2–3 years, with maintenance treatments recommended every 18–24 months.1 Results develop gradually over 3–6 months as collagen builds, with visible improvement at about 12 weeks and mature results at 16–20 weeks. Patients should avoid judging results or adding product before the 12-week mark. Individual response varies based on age, skin quality, and the volume of product used.
What Is The Recovery Time For Hip Dip Fat Transfer?
Most patients return to desk work between weeks 2 and 3, with normal activities resuming in 2–4 weeks. You must avoid sitting or lying directly on the treated area for the first two weeks and use a BBL pillow when seated. Resistance training usually resumes at 6–8 weeks with surgeon clearance. Final results are judged at three months and fully settled at six months, and some patients choose a second smaller session 6–12 months later to refine any asymmetries.
Is Liposuction A Treatment For Hip Dips?
Liposuction cannot treat hip dips directly because hip dips reflect a volume deficit rather than a fat deposit, and liposuction of the hip dip area itself would deepen the indentation. Liposuction of surrounding areas such as the flanks or outer thighs can reduce the visual contrast that makes the dip appear deeper. For patients whose hip dips are significantly exaggerated by saddlebags or love handles, liposuction of these areas may be the most appropriate first step. A thorough consultation with a board-certified plastic surgeon will clarify whether this approach suits your anatomy.
Your Next Step Toward Hip Dip Correction
Hip dips are a normal anatomical feature, and changing them remains a personal choice. If you want improvement, your options range from exercise and styling to fillers, fat transfer, and liposuction of surrounding areas. Exercise offers a healthy starting point with clear anatomical limits. Sculptra and Radiesse provide non-surgical correction with gradual, natural results that last several years.1 Fat transfer offers longer-lasting softening for patients who accept surgery and recovery, and liposuction of nearby areas can help when adjacent fullness exaggerates the dip. Styling choices give immediate, zero-risk confidence while you decide on longer-term plans.
The most helpful move is a consultation with a board-certified plastic surgeon who can assess your anatomy and recommend the safest path to your goals. At Mirror Plastic Surgery in St. Petersburg, Dr. Akash Chandawarkar provides comprehensive, hour-long consultations that prioritize safety first, function second, and aesthetics third. He explains clearly when a treatment is not right for you and helps you understand what to expect from any procedure you choose.
Start your journey with a consultation that puts your anatomy and goals first.
Disclaimer: Results may vary from person to person. Editorial content, before and after images, and patient testimonials do not constitute a guarantee of specific results.
1 Results may vary from person to person. Editorial content, before and after images, and patient testimonials do not constitute a guarantee of specific results.
