Can You Get Rid of Hip Dips? Expert Solutions Guide

Written by: Ellie Pranckevicius, FNP-BC, Aesthetic Nurse Practitioner & Aesthetic Injector | Facial Restoration & Regenerative Injectable Specialist, Mirror Plastic Surgery

Key Takeaways

• Hip dips come from your skeletal anatomy and cannot be fully removed. Their appearance can be softened with muscle building and targeted treatments.¹

• Side-lying leg lifts, clamshells, fire hydrants, hip thrusts, and lateral band walks build glute muscles that help smooth the hip contour.¹

• Biostimulatory fillers such as alloClae, Radiesse, and Evolysse add immediate volume and stimulate long-lasting collagen with minimal downtime.¹

• Non-surgical options carry low risk and create natural-looking improvement compared with high-risk BBL surgery, which can cause fat embolism.¹

• For personalized hip dip minimization, schedule a personalized evaluation with Ellie at Mirror Plastic Surgery to explore safe, expert-guided solutions.¹

Why Hip Dips Happen in Otherwise Healthy Bodies

Hip dips primarily come from skeletal anatomy. A larger space between the greater trochanter (top of the thigh bone) and the iliac crest (hip bone), combined with a longer, more vertical femoral neck, creates a natural inward curve.

This normal anatomical variation is driven mainly by bone structure, including the iliac crest, greater trochanter, femoral head position, pelvic width, and muscle attachment points. These skeletal features create the base indentation along the side of the hip.

What you see in the mirror also depends on the soft tissue that covers those bones. Visibility of hip dips is secondarily influenced by fat distribution and muscle mass, and less body fat around the hips and glutes or underdeveloped glute muscles makes hip dips appear more pronounced because there is less soft tissue to fill the skeletal gap.

Hip dips are not a disease, a sign of poor health, a posture defect, or a default muscle imbalance. They occur across all body sizes, fitness levels, ages, and genders.

Ellie Pranckevicius, FNP-BC with Boston University training and 600 hours of specialized aesthetic education, understands that genetics determine your bone structure, making realistic expectations crucial for any treatment approach. While you cannot change your skeletal anatomy, you can influence the soft tissue around it, which makes targeted exercise and non-surgical treatments relevant.

Targeted Hip Dip Exercises That Build Curve-Smoothing Muscle

Glute bridges, hip thrusts, side leg raises, clamshells, and Bulgarian split squats are recommended to build muscle around hip dips. These movements target the gluteus medius, gluteus maximus, and hip stabilizer muscles and can minimize hip dip appearance by increasing muscle mass in the upper and outer glutes.¹

The most effective exercises include:

• Side-lying leg lifts: Target the gluteus medius for upper glute development.

• Clamshells: Strengthen hip stabilizers and outer glutes.

• Fire hydrants: Build the gluteus medius and improve hip mobility.

• Hip thrusts: Maximize gluteus maximus activation.

• Lateral band walks: Enhance gluteus medius strength and endurance.

These exercises can create a smoother waist-to-thigh transition over weeks to months when performed 3-4 times per week.¹ Exercise cannot eliminate hip dips because it cannot alter bone structure, including pelvic shape, femur position, or muscle attachment points.¹ Ellie’s comprehensive assessments include functional movement evaluation and allow her to design exercise protocols that complement any non-surgical treatments for a more holistic result.

Non-Surgical Filler Options for Smoother Hip Contours

Biostimulatory fillers represent the gold standard for non-surgical hip dip correction. These advanced treatments stimulate your body’s natural collagen production and also provide immediate volume enhancement.¹ Ellie specializes in three cutting-edge options: Radiesse, Evolysse, and the revolutionary alloClae.

alloClae, a donor-derived purified adipose tissue allograft launched in 2025, is used for non-surgical volume restoration in hip dips, contour irregularities, and post-weight loss concerns. It acts as a biological scaffold that provides immediate volume and gradually integrates into the patient’s own tissue over 3-6 months, with results typically lasting 1 to 3 years depending on factors like weight stability, health, and treatment area.¹

What sets alloClae apart is its unique biological approach, which supports that longevity. It undergoes a five-step purification and sterilization process that removes cellular debris and DNA to minimize immune reaction while retaining the natural 3D “honeycomb” extracellular matrix structure, growth factors, proteins, and collagens. This preserved matrix encourages your own tissue to grow into the graft and maintain volume more naturally over time.¹

Ellie’s protocol emphasizes symmetry assessment and addresses associated concerns such as cellulite and stretch marks. She avoids unsafe practices, including the use of temporary fillers in the buttocks area. Her hour-long concierge evaluations create personalized treatment plans that prioritize natural-looking results rather than extreme volume increases.¹

Mirror Plastic Surgery’s differentiators include unbiased product selection, extensive pre-treatment education, and comprehensive follow-up care. Patient stories consistently highlight a shift from insecurity to confidence through Ellie’s empathetic, science-based approach.¹ Arrange a consultation with Ellie to see how these advanced treatments can address your specific hip dip concerns.

Surgery vs. Non-Surgical Hip Dip Solutions: Side-by-Side View

Comparing your options by risk level, recovery time, longevity, and degree of change helps clarify which approach fits your goals and comfort level. The table below shows how biostimulatory fillers occupy a practical middle ground, offering visible improvement with low risk, while exercises provide subtle change and BBL surgery carries serious complications.¹

Option	Risk Level	Recovery Time	Longevity	Change Level
Exercises	Low/minimal	Immediate	Ongoing maintenance required	Minimal (muscle building)
Biostimulatory Fillers (alloClae)	Low (minor swelling)	Days	1–3 years	Significant, natural-looking
BBL Surgery	High (fat embolism risk)	6-8 weeks for most activities, with full recovery and final results taking 3-6 months	Permanent (60-80% fat survival)	Dramatic, higher-risk

The data supports a non-surgical first approach for safety-conscious patients. Brazilian Butt Lift procedures have significant complication rates and include severe risks such as fat embolism. Biostimulatory fillers provide meaningful contour improvement with a much lower risk profile and shorter downtime.¹

Safety, Risks, and When to See a Hip Dip Specialist

Non-surgical treatments carry minimal risks, mainly temporary swelling or mild discomfort that usually resolves quickly. Surgical options present far more serious concerns. Fat embolism, which occurs when fat inadvertently enters large gluteal blood vessels and travels to the lungs or heart, remains the primary cause of Brazilian Butt Lift-related deaths.

Consult a specialist when hip dips significantly affect your confidence or quality of life, or when you are considering any procedure that alters your body contour. Ellie’s safety-first philosophy includes a thorough medical history review, clear expectation setting, and detailed risk assessment during every consultation.

Contact Mirror Plastic Surgery at 727-361-6515 for expert evaluation and personalized treatment recommendations tailored to your anatomy and goals.

Frequently Asked Questions

Will hip dips go away naturally?

Hip dips will not disappear naturally because they are determined by your bone structure and genetics. You can, however, soften their appearance through targeted muscle building and professional treatments that add volume and stimulate collagen production in the area.¹

Are hip dips attractive?

Hip dips are a completely normal and attractive body variation. They occur in people of all fitness levels and body types. Many people find them appealing as part of natural body diversity, and there is no medical or aesthetic requirement to change them.

How long do hip dip fillers last?

Biostimulatory fillers like alloClae and Radiesse can last for extended periods because they stimulate your body’s natural collagen production. Unlike temporary fillers, these treatments create structural improvements that integrate with your own tissue and support longer-lasting volume.¹

What are the risks of non-surgical BBL treatments?

Non-surgical BBL treatments using biostimulatory fillers have significantly lower risks compared with surgery. The most common side effects include temporary swelling, mild bruising, and tenderness at injection sites, which typically resolve within days to weeks.

What are the best exercises for hip dips?

The most effective exercises target the gluteus medius and maximus muscles. Side-lying leg lifts, clamshells, fire hydrants, hip thrusts, and lateral band walks work well for this purpose. Consistency matters, so perform these exercises 3-4 times per week for at least 3 months to see muscle development that can help minimize hip dip appearance.¹

Ready for Personalized Hip Dip Correction?

Hip dips do not have to define your confidence. With Mirror Plastic Surgery’s evidence-based approach that combines targeted exercises with advanced biostimulatory treatments, you can achieve natural-looking improvements that enhance your body’s contours safely and effectively.¹

Ellie’s expertise in non-surgical body contouring, combined with Dr. Akash’s surgical background, ensures you receive appropriate treatment recommendations for your unique anatomy and goals. The concierge approach at Mirror Plastic Surgery allows time to understand your concerns and develop a personalized plan that prioritizes your safety and satisfaction.

Book a consultation with Ellie today to begin your journey toward enhanced confidence. Contact Mirror Plastic Surgery at 727-361-6515, visit us at 780 4th Ave S, St. Petersburg, FL 33701, or email hello@mirrorplasticsurgery.com. Follow our work on Instagram @mirrorplasticsurgery, @dr.akashplasticsurgery, and @perfectlyplastics.

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.