Hip dips refer to normal— and beautiful! — indentations on the side of the hips. Although natural, some peeps are unhappy with them and consider hip dip surgery. The procedure grafts fat to the area to smooth and contour their appearance.

Hip dips, also known as violin hips, are indentations on the sides of the lower hip area. They are caused by a combination of bone structure, muscle mass, and fat distribution in the pelvis area and are completely normal.

While some peeps love their hip dips — and rightly so — others may want to reduce their appearance and give their silhouette a more rounded look. Continue reading to learn more about hip dip surgery and how it can change this area of the body.

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Ibai Acevedo/Stocksy United

Hip dips are indentations on both sides of the hips, just below the waistline. They are also known as violin hips because they make the body look like a violin when viewed from behind.

Peeps may have hip dips if the skin on the sides of the hips is tethered to a deep part of the thigh bone. They are often more visible with a higher body fat percentage or because of how it’s distributed in the hips. The size of the dips can vary, ranging from subtle to more pronounced.

There’s nothing wrong with hip dips, and they are simply a variation of a hip shape that’s more rounded. But, if they make you feel self-conscious or unhappy about your body, hip dip surgery may be an option.

Hip dips surgery involves redistributing fat from another area and using it to fill the dips. Often, fat is taken from the thighs or abdomen and injected into the hip dips to create a more even shape and reduce their appearance. You may also hear it called liposculpting.

An alternative is to remove fat from the prominent areas of the hips, reducing the size of the dips and smoothing out the hips. Sometimes, a doctor can use filler instead of fat grafts if the dips are small. A third option is having silicone implants. However, this is a more invasive option requiring longer recovery.

Surgical expectations

Most people have hip dip surgery as an outpatient procedure, meaning you don’t need to stay in the hospital overnight. But you’ll probably have a general anesthetic, meaning you’ll be asleep during the surgery and feel groggy for several hours afterward.

Here’s what to expect during the surgery:

  1. Sedation. The anesthesiologist will insert an intravenous cannula and give you medication to help you relax before the surgery.
  2. General anesthetic. You’ll then receive drugs to put you into a deep sleep and prevent pain during surgery.
  3. Harvesting fat. Using liposuction, the surgeon takes fat from an area like your buttocks, abdomen, or thighs. This involves inserting a cannula through a small incision and suctioning the fat.
  4. Fat preparation. The surgical team uses a centrifuge to remove blood or other impurities from the harvested fat.
  5. Injecting fat. The surgeon injects the prepared fat into the hip dips to create a more even shape.


Your body will need time to recover after hip dip surgery, so you’ll probably experience some soreness and swelling in the area for a couple of weeks. Ask your doctor about suitable pain relief and how to care for the area properly. And follow their instructions carefully!

You may be able to return to your normal activities within a few days, but you may need to wait a few weeks before doing more strenuous exercise. Again, it’s best to ask your doc for advice on when it’ll be safe to resume physical activity.

The results of hip dip surgery can be dramatic and long-lasting. But note that the procedure won’t change your body shape overnight. It’ll take several months to see the fat graft’s full results.

There’s no way to guarantee you’ll see the results you desire. Nope. Around 30 to 70 percent of the fat grafted into your hips during the surgery can be reabsorbed by your body, so consider this before deciding to proceed with the procedure.

If you’re unhappy with your hip dips, then you may be able to have surgery. You may be a good candidate for liposuction procedures like hip dip surgery if you:

  • don’t smoke
  • are within 30 percent of your ideal body weight
  • have responsive skin elasticity
  • have no history of bleeding conditions

Your doctor may not recommend hip dip surgery if you have an eating disorder or struggle with body dysmorphia. In this case, it’s best to deal with the underlying issues first and then consider surgery.

Like all surgeries, hip dip surgery carries risks. The most common include pain, swelling, bleeding, and scarring. But, generally, experts consider liposuction and fat grafting relatively low-risk and safe.

You can help minimize the risk of complications by following your doctor’s orders about aftercare. Keep your dressings and incisions clean and dry, and avoid swimming and soaking in pools or hot tubs until your doctor gives you the all-clear.

Going to a board-certified plastic surgeon is essential if you want hip dip surgery. These professionals are highly qualified to give you the best possible outcome, as they’re well-trained in these cosmetic procedures.

You can find a surgeon using the American Society of Plastic Surgeons search tool. Check their reviews and before-and-after photos of their previous work. If you feel comfortable with the surgeon, schedule a consultation, and don’t hesitate to ask any questions about the procedure and its risks.

It’s also a good idea to check if your provider is certified by the American Board of Plastic Surgery or another recognized plastic surgery board in your country.

If surgery isn’t your thing, then you can do a few exercises to help reduce the appearance of hip dips. While no exercise can guarantee results, some may help improve your body shape and tone up your muscles.

To reduce the appearance of hip dips, try exercises that target your glutes, such as squats and lunges. You could also try hip and thigh exercises that focus on strengthening the muscles around your butt, hips, and thighs. These could include leg raises, side hip openers, side planks, donkey kicks, and clam shells.

Pilates or yoga can also help you strengthen your core and tone up the muscles around your hips, which may help reduce your hip dips. A more toned abdomen may make the appearance of hip dips less prominent, but it depends on your unique body shape and composition.

It’s important to remember that you won’t see results overnight. It’ll take time and a lot of hard work, but if you’re committed, it could pay off.

Hip dips refer to regular indentations on the side of the hips. Although natural, some people are unhappy with their appearance and opt for hip dip surgery to correct them.

Hip dip surgery involves grafting fat to the area and is considered safe if performed by a qualified doctor. But there’s no guarantee of the outcome, and it may not be suitable for everyone.

For those who don’t want to go under the knife, some exercises may help reduce hip dips by strengthening and toning up muscles around your hips. Results won’t be instantaneous, but you may see some improvement with commitment and regular work.