Are Hip Dips Saddlebags? The Definitive Answer

September 21, 2025 •

5 min read

Despite what social media might suggest, hip dips and saddlebags are two distinctly different anatomical features. It is a common misconception, but they have different origins and require different considerations. This article provides an authoritative breakdown, answering the question: Are hip dips saddlebags?

Quick Summary

Hip dips are inward curves on the side of the hips, a result of your unique pelvic bone structure, while saddlebags are pockets of fat that can accumulate on the outer thighs. One is determined by genetics and bone shape, the other by fat distribution, confirming they are not the same thing.

Key Points

Genetic Origins: Hip dips are natural indentations caused by your unique bone structure and genetics, not by a lack of fitness or weight issues.
Fat vs. Bone: The primary difference is that hip dips are anatomical (bone), while saddlebags are caused by localized fat deposits on the outer thighs.
Exercise Limitations: Targeted exercises cannot eliminate hip dips because they don't alter bone shape, though they can build muscle to change overall contour.
Fat Reduction: Saddlebags can be reduced through overall fat loss achieved via diet, cardio, and exercises that tone the thighs and glutes.
Cosmetic Options: For those who desire it, both hip dips and saddlebags can be cosmetically altered using procedures like fat transfer or liposuction.
Body Positivity: Understanding the distinction between these two features promotes body positivity by encouraging acceptance of natural bone structure while empowering individuals to manage factors like fat distribution.
Holistic Health: Rather than fixating on specific body parts, a focus on overall wellness, including balanced nutrition and regular exercise, leads to better physical and mental health.

Understanding Hip Dips

Also known as "violin hips," hip dips are the inward-facing curves found on the outer sides of your hips, just below the pelvic bone. This natural anatomical feature is determined primarily by your bone structure—specifically, the shape of your pelvis and the position of your femur, or thigh bone. Everyone's bone structure is different, which is why some people have very noticeable hip dips while others have a smoother contour. It's important to understand that hip dips are not a sign of poor health or being overweight. They are a normal part of the human body and are not a defect that needs to be fixed.

The Role of Genetics and Bone Structure

The prominence of your hip dips is largely a matter of genetics. Factors like the width of your pelvis and the distance between your hip bone and the top of your thigh bone (femur) dictate how much of a dip, or indentation, will be visible. The way your skin, muscle, and fat are distributed over this bone structure also plays a role, but the underlying skeletal shape is the main determinant. This is why people of all shapes, sizes, and fitness levels can have hip dips.

Common Misconceptions about Hip Dips

Many fitness trends on social media promote the idea that hip dips are a flaw that can be eliminated through specific exercises. This is a myth. While strengthening the gluteal muscles can change the overall shape of the area by adding muscle volume, it will not change your underlying bone structure. A hip dip is not caused by a lack of muscle or a certain type of body fat, but rather by the very skeleton you were born with. Embracing this natural body variation is key to a positive body image.

Understanding Saddlebags

In contrast to hip dips, saddlebags are localized pockets of excess fat that accumulate on the outer thighs, just below the hips. This fat accumulation is largely influenced by genetics and hormone levels, which dictate where your body stores fat. Unlike hip dips, saddlebags are not related to bone structure and can be influenced by diet, exercise, and weight management. Many people have both hip dips and saddlebags, which can sometimes make the hip dip appear more pronounced.

How Fat Distribution Impacts Saddlebags

Excess fat storage in the outer thigh region is what defines saddlebags. Factors such as hormonal changes, particularly during puberty, pregnancy, or menopause, can influence fat distribution. A sedentary lifestyle and a diet high in processed foods and unhealthy fats can also contribute to the accumulation of saddlebag fat over time. While you can't spot-reduce fat, losing overall body fat through a combination of diet and cardiovascular exercise can help reduce the size of saddlebags.

Lifestyle Factors Influencing Saddlebags

Lifestyle choices, including diet and exercise, have a significant impact on the visibility of saddlebags. Regular physical activity, particularly strength training and cardio, can help reduce overall body fat. Exercises that target the legs and glutes can help tone the muscles in the area, creating a smoother appearance. A balanced diet, rich in whole foods, can also support fat loss and overall health.

Hip Dips vs. Saddlebags: A Comparative Analysis


Feature	Hip Dips	Saddlebags
Cause	Primarily bone structure and genetics.	Accumulation of localized fat.
Location	Inward curve just below the hip bone.	Outer thighs, below the hip bone.
Appearance	An indentation or inward curve.	A bulge or pocket of excess fat.
Alteration	Cannot be eliminated through exercise; can be reduced via cosmetic procedures.	Can be reduced through fat loss and exercise; can be removed via cosmetic procedures.
Health Impact	None; a normal anatomical variation.	Can be linked to overall weight gain, which may have health implications.

Exercises and Lifestyle: What Can You Influence?

When it comes to altering your appearance, the approach differs significantly for hip dips and saddlebags. For saddlebags, the goal is fat reduction and muscle toning. For hip dips, which are a matter of genetics, the focus should be on building confidence and strength, rather than trying to erase them.

Exercises for Toning and Strengthening (for saddlebags)

Glute Bridges: Strengthens the gluteus maximus, which can help lift and tone the buttocks area.
Side-Lying Hip Abduction: Specifically targets the gluteus medius, which contributes to the shape of the outer hip.
Clamshells: Another great exercise for activating the gluteus medius.
Squats and Lunges: These compound movements work the glutes, hamstrings, and quads, contributing to overall lower body toning.

The Acceptance Approach for Hip Dips

Since you cannot change your bone structure with exercise, the healthiest approach to hip dips is acceptance. Focusing on exercises that build muscle in the surrounding areas, like the glutes, can improve overall body composition and create a more rounded look. However, the dip itself will remain. It is important to shift the mindset from trying to 'fix' a natural feature to celebrating body diversity and strength.

Advanced Treatment Options for Saddlebags

For those who have persistent saddlebag fat that does not respond to diet and exercise, there are medical and cosmetic procedures available. These are typically for aesthetic purposes and should be discussed with a qualified healthcare professional.

Non-Invasive Procedures

Cryolipolysis (CoolSculpting): Uses controlled cooling to freeze and destroy fat cells. It's a non-surgical option with minimal downtime.
Lipocavitation: Uses low-frequency ultrasound waves to burst fat cells, which are then naturally eliminated by the body.

Surgical Procedures

Liposuction: A surgical procedure that directly removes fat from the body. This is a more invasive option with a longer recovery time.
Fat Transfer (Brazilian Butt Lift): Involves removing fat from one area of the body (like the outer thighs) and transferring it to another, which can help smooth out hip dips.

For more detailed information on cosmetic treatments, you can consult an expert or a resource like this guide on medical aesthetic procedures.

Conclusion: Embrace Your Body's Unique Shape

In conclusion, the belief that hip dips and saddlebags are the same is a clear misunderstanding. Hip dips are a function of your skeletal structure, while saddlebags are a localized accumulation of fat. You cannot change your bone structure, but you can certainly manage fat accumulation through diet, exercise, and lifestyle choices. Instead of striving for an idealized or unachievable body shape, focusing on overall health and celebrating your body's natural contours is a more positive and empowering approach.

Frequently Asked Questions

No, you cannot get rid of hip dips with exercise. Hip dips are a result of your skeletal structure and how fat and muscle are distributed around your pelvis and femur. While targeted exercises can build muscle in the surrounding areas, they will not fundamentally change the underlying bone shape.

Not at all. Hip dips are a completely normal and natural variation of human anatomy, just like having a certain height or eye color. They are not an indication of any medical issue and are not linked to poor health.

Saddlebags are caused by the accumulation of excess fat on the outer thighs, below the hip bone. This is largely influenced by genetic predispositions, hormonal factors, and lifestyle choices like diet and exercise.

To reduce the appearance of saddlebags, focus on overall fat loss through cardiovascular exercise and strength training that targets the lower body. Effective exercises include side-lying hip abductions, clamshells, squats, and glute bridges.

No, this is a misconception. People of all body types and sizes, including very slim individuals, can have hip dips. Their presence is determined by bone structure, not weight or fat distribution.

Cosmetic treatments can target both features. For saddlebags, options include liposuction and cryolipolysis (CoolSculpting). For hip dips, a fat transfer procedure (often part of a Brazilian Butt Lift) can be used to add volume to the indented area.

Yes, it can. Some individuals have both features. When there is excess fat accumulation in the saddlebag area just below the genetic hip dip, it can accentuate the indentation, making the dip appear more pronounced.

Yes, absolutely. An hourglass figure is a body shape defined by waist-to-hip ratio, while hip dips are a result of bone structure. It's possible to have both, as they describe different body features.