Written by: Dr. Akash Chandawarkar, Board Certified Plastic Surgeon, Mirror Plastic Surgery | Last updated: September 9, 2026
Key Takeaways
Here are the core points to remember as you learn about hip dips and your treatment options.
- Hip dips are a normal, genetic bone-structure variation caused by the gap between the ilium and greater trochanter. They are not a flaw or medical condition.
- Genetics fully determine pelvic width and femoral-neck length by age 18–20, so exercise, diet, or weight change cannot alter the underlying skeletal geometry.
- Strengthening the glutes may add modest volume above the dip, but it cannot remove the indentation anchored to bone.1
- Professional options such as biostimulatory fillers (Radiesse, AlloClae) or surgical fat transfer can soften the contour and create a smoother hip-to-thigh transition when performed by a board-certified plastic surgeon.1
- At Mirror Plastic Surgery, Dr. Akash Chandawarkar provides honest, anatomy-based assessments and personalized treatment plans. Schedule a Personalized Hip Dip Consultation to explore your options.
What Hip Dips Are and How They Form
Hip dips are inward curves on the sides of the body, just below the hip bone. They form based on the shape of your pelvis and how your skin and fat drape over it. Hip dips represent a normal, genetic bone structure variation and do not signal poor health.
Many people call them “violin hips” because of the silhouette they create. Their anatomical name is trochanteric depressions. This term pinpoints the exact location of the indentation between the iliac crest and the greater trochanter of the femur.
The Anatomy Behind Hip Dips: How Bone Structure Shapes Your Silhouette
Three bony landmarks shape the hip silhouette: the ilium, the hip socket where the femur connects, and the greater trochanter. The hip dip is the visible space between the ilium and the greater trochanter. Its depth depends on how far apart these landmarks sit, the width of the pelvis, and the length of the femoral neck, which is the bridge of bone connecting the ball of the hip joint to the shaft of the leg.
Three bones and the gap between them determine whether hip dips are visible. Here is what each one does.
- Ilium: The upper, curved, wing-shaped part of the pelvis that forms the “wings” of the hips.
- Greater trochanter: The bony bump at the top of the thigh bone (femur), where major hip muscles attach.
- The gap between the ilium and greater trochanter: When this gap is more pronounced, hip dips are more visible. A wider pelvis with a shorter femoral neck tends to create a more visible dip.
The lateral gluteal depression is one of the five “zones of adherence” in the body, where the superficial fascia is densely bound to deep fascia over a bony floor, limiting fat gliding and skin mobility. This anatomy explains why the area looks and feels the way it does and why gaining weight or building muscle alone cannot fully fill the dip.
Bone structure sets the template, and soft tissue determines visibility. For example, in women, estrogen drives fat storage toward the hips and buttocks, but a thinner layer of fat over the trochanteric depression can leave the dip visible even with overall gluteal volume. This pattern represents a normal skeletal variation.
Why Genetics Play the Central Role in Hip Dips
The shape of the pelvis is fully determined by the end of bone growth, typically around ages 18 to 20, and remains stable throughout adult life regardless of physical activity, diet, or weight fluctuations. The width of your pelvis and the position of your femur are inherited traits. In fact, research in medical anthropology confirms that the structure of the iliac bone and femur follows specific family lines, with notable variations according to ethnic origins; if a mother has pronounced hip dips since adolescence, her daughter is highly likely to have them as well.
Twin studies estimate that fat distribution patterns are 30% to 60% genetically determined, with heritability around 50% in women. Body-fat distribution is genetically predetermined in its location, not simply by total amount; if the body does not naturally store adipose tissue around the greater trochanter, the hip dip remains visible even with stable weight and a balanced diet.
Exercise and dietary changes can reshape muscle and influence overall fat levels, but they cannot change skeletal geometry. Your hip dips form part of your natural body structure.
Myths and Facts About Hip Dips
Several persistent myths cause unnecessary anxiety about hip dips. Here are common myths, followed by the facts.
- Myth: Hip dips are a bone recession. Fact: No medical body classifies hip dips as a condition; there is no diagnostic code, no prevalence study, and no threshold at which a dip becomes abnormal. They represent a normal anatomical variation.
- Myth: Hip dips mean you are not muscular. Fact: Many elite sprinters and weightlifters retain visible hip dips despite highly developed gluteal muscles. Bone structure, rather than fitness level, determines their presence.
- Myth: Hip dips only happen to overweight people. Fact: Hip dips are frequently more pronounced in lean and athletic people because less subcutaneous fat lies over the gap between the pelvis and thigh bone.
- Myth: You can “fix” hip dips with exercise. Fact: The American College of Sports Medicine states: “Exercise is a powerful tool for improving body composition and function, but it cannot alter the fundamental skeletal architecture determined by genetics.”
- Myth: Losing weight will reduce hip dips. Fact: Fat loss generally makes hip dips more visible rather than less, because reducing overall body fat thins the soft tissue that softens the transition between the bones.
How Hip Dips Change With Age
Hip dips can become more noticeable over time as body composition shifts. Adults may lose roughly 3–8% of muscle mass per decade after age 30, which can gradually reduce lower-body fullness and contour, potentially making hip dips more prominent.
A 2026 cross-sectional MRI study published in Frontiers in Aging found that with advancing age, the cross-sectional area of all 10 hip muscles progressively decreased while intramuscular fat fraction increased, with age identified as the predominant factor influencing muscle quality around the hip. The underlying bone structure remains stable while the surrounding soft tissue changes.
These changes form a normal part of aging. If your hip dips look different than they used to and you want to address the contour, professional treatments can help.
Professional Treatment Options for Hip Dips
You cannot change your bone structure, but you can change how hip dips appear with professional treatments. The goal of any reputable treatment is to soften the contour and create a smoother transition between the hip and thigh, rather than erase your anatomy.
Non-Surgical Hip Dip Treatments With Biostimulatory Fillers
Injectable biostimulatory fillers offer an effective non-surgical option for softening the appearance of hip dips. At Mirror Plastic Surgery, Dr. Akash Chandawarkar uses two primary options.
- Radiesse (calcium hydroxylapatite): Radiesse lasts 12–18 months and works by stimulating your body’s own collagen production, providing gradual, natural-looking volume.1 Dr. Akash serves on the advisory board for Merz Aesthetics, the maker of Radiesse, which reflects his deep expertise with this product.
- AlloClae (adipose-derived filler): AlloClae is an innovative adipose-derived filler used for hip dips and buttock contouring. Dr. Akash serves on the advisory board for Tiger Aesthetics, the developer of AlloClae, and brings specialized knowledge of this technology to every treatment.
Because Dr. Akash is a board-certified plastic surgeon, every injection is placed with a surgeon’s command of subdermal anatomy. Hip dip filler is anatomically safer than a Brazilian Butt Lift because it is injected into the subcutaneous fat plane of the lateral trochanteric depression, an area with only tiny superficial vessels. His precision technique supports both safety and aesthetic results.
These treatments are non-surgical, require minimal downtime, and produce gradual, natural-looking enhancement. They work well for patients with mild-to-moderate depressions and good skin elasticity.
Find Out if Hip Dip Filler Fits Your Goals and receive a tailored recommendation for your anatomy.
Surgical Fat Transfer for Hip Dip Contouring
For more dramatic or longer-lasting results, surgical fat transfer is an option. This procedure involves harvesting fat from a donor site, typically the abdomen, flanks, or lower back, purifying it, and injecting it into the trochanteric depression in fine, layered passes within the subcutaneous plane. Approximately 60–80% of transferred fat survives long-term, and the fat that survives the first 3–6 months is generally permanent.1
Hip dip fat transfer can also be combined with a Brazilian Butt Lift (BBL) in the same operation for patients who want both lateral correction and posterior volume. Realistic results from hip dip fat transfer produce a smoother hip-to-thigh transition, not a perfectly straight line, because the depression is anchored to bone; patients should expect softening, not erasure.1 Dr. Akash uses this framing in every surgical consultation.
Fat transfer is a surgical procedure with a defined recovery period. Recovery typically involves avoiding direct pressure on the hip area for the first two weeks, wearing compression garments through weeks two to six, and resuming resistance training around weeks six to eight with surgeon clearance.
Limits of Hip Dip Treatment
No treatment, surgical or non-surgical, can change the actual bone structure underlying a hip dip. Any provider who claims to alter bone shape with external treatments is not being honest. At Mirror Plastic Surgery, honesty is a foundational value. Dr. Akash explains what each treatment can realistically achieve and what it cannot, so you can make a fully informed decision.
Why Mirror Plastic Surgery Is a Strong Choice for Hip Dip Treatment
Dr. Akash Chandawarkar is uniquely qualified to treat hip dips. Dr. Akash is a Harvard-educated physician and Johns Hopkins-trained plastic surgeon. He completed fellowship training in aesthetic surgery at the Manhattan Eye Ear & Throat Hospital and Lenox Hill Hospital, giving him a surgeon’s depth of anatomical knowledge for every injectable treatment. He is board-certified by the American Board of Plastic Surgery and serves on advisory boards for Merz Aesthetics (Radiesse) and Tiger Aesthetics (AlloClae), so his techniques stay current and evidence-based.
Mirror Plastic Surgery operates on a concierge medicine model. Consultations last up to an hour, giving Dr. Akash time to perform a thorough assessment of your anatomy, understand your goals, and design a personalized plan. The practice limits itself to one to two surgeries per day. This deliberate choice ensures every patient receives the full attention of the entire clinical team before, during, and after their procedure.
The practice is also supplier-neutral. Dr. Akash recommends the product that best fits your anatomy and goals, rather than one tied to a sales quota. If a treatment is not appropriate for you yet, he will explain why and suggest a better path.
Arrange a One-on-One Hip Dip Evaluation with Dr. Akash at Mirror Plastic Surgery in St. Petersburg, FL.
Frequently Asked Questions
Are Hip Dips a Bone Recession?
Hip dips are a normal anatomical variation caused by the natural gap between the iliac crest of the pelvis and the greater trochanter of the femur. They do not represent a recession, deformity, or abnormality. No medical organization classifies hip dips as a condition requiring treatment. They reflect normal skeletal geometry that has existed in humans since we began walking upright.
Can Hip Dips Be Fixed With Exercise?
Exercise cannot change the underlying bone structure that causes hip dips. Strengthening the gluteus medius can add a modest amount of volume above the dip and create a slightly rounder appearance from the side. It cannot eliminate the indentation because the skeletal gap between the ilium and greater trochanter remains unchanged. In some cases, building muscle definition at low body fat can make the dip appear more pronounced. Exercise still supports overall health and lower-body strength, even though it does not reliably change hip dip appearance.
Do Hip Dips Get Worse With Age?
Hip dips can appear more noticeable with age as soft tissue changes. As mentioned earlier, age-related muscle loss and shifting fat distribution can reduce padding over the trochanteric depression. Skin laxity also increases with age, which reduces soft tissue support that partially masks the bony contour. The bone structure itself stays the same while the surrounding tissue evolves.
What Is the Main Cause of Hip Dips?
Genetics and bone structure form the primary cause. The width of the pelvis, the length of the femoral neck, and the position of the greater trochanter are inherited skeletal characteristics that determine the depth and visibility of the trochanteric depression. Secondary factors include fat distribution patterns, muscle mass around the gluteus medius, body weight, and age. Hip dips occur in people of all body types, fitness levels, and genders and likely affect most women to some degree.
Can Hip Dip Fillers Look Natural?
Hip dip fillers can look very natural when performed by an experienced, anatomically trained injector.1 Biostimulatory fillers like Radiesse stimulate your body’s own collagen production, so volume builds gradually over weeks instead of appearing all at once.1 This timing supports a smooth, blended result. AlloClae, an adipose-derived filler, also works with your body’s biology. Natural results depend on precise placement in the correct anatomical plane and using the right volume for your specific anatomy, which is where surgical-level anatomical expertise matters.
How Long Do Hip Dip Fillers Last?
Longevity depends on the product used. As noted in the treatment section, Radiesse typically lasts 12–18 months.1 Results are not permanent, so maintenance treatments form part of a long-term plan. During your consultation, Dr. Akash will recommend the most appropriate product for your anatomy and outline a realistic maintenance schedule.
Is Treatment for Hip Dips Safe?
Treatment can be safe when performed by a board-certified plastic surgeon with deep anatomical expertise. The lateral hip is a safer injection target than the deep gluteal region because the subcutaneous plane over the trochanteric depression does not contain the large vessels associated with more serious complications. Technique still matters greatly. Filler placed incorrectly, in the wrong plane, or in excessive volume can cause complications. At Mirror Plastic Surgery, Dr. Akash’s surgical training and advisory board experience guide product selection and technique with a safety-first approach.
Your Path to a Smoother Hip Contour
Hip dips are a normal, genetic feature of your bone structure. They do not signal poor health, low fitness, or excess weight. Exercise cannot move your bones, and topical products cannot add structural volume. If the appearance of your hip dips affects your confidence and you want to explore professional options, safe and effective treatments are available.
At Mirror Plastic Surgery, Dr. Akash Chandawarkar offers a comprehensive, honest assessment of your anatomy and a personalized treatment plan built around your goals. You may be a candidate for biostimulatory fillers, surgical fat transfer, or simply benefit from a clear explanation of your anatomy and realistic expectations.
Request a Hip Dip Consultation to discuss your goals with Dr. Akash at Mirror Plastic Surgery, located at 780 4th Ave S, St. Petersburg, FL 33701. You can also reach the practice by calling or texting 727-361-6515 or emailing hello@mirrorplasticsurgery.com.
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.
