Have you ever looked in the mirror and felt like the sides of your hips curve inward a little, making your side silhouette look less smooth?
Some people call this “fake wide hips,” “hip dents,” or “hip dips.”
But here’s something important to know:
👉 These are not flaws.
They’re usually caused by daily habits, muscle imbalance, and posture patterns—not by something “wrong” with your body.
And the good news? With the right exercises and a few simple lifestyle adjustments, your hip lines can gradually look smoother and more balanced.
Let’s break down what really causes hip dips and what actually helps.
Why Do Hip Dips and “Fake Wide Hips” Happen?
Here are the most common reasons, based on both experience and body mechanics.
1. Too Much Sitting Makes the Glutes Inactive
I definitely relate to this one.
When you sit for long hours—studying, working on your laptop, watching videos—your gluteus maximus and gluteus medius basically go into “sleep mode.” They’re not supporting your pelvis or helping you move.
Over time, they become weaker and less toned, which reduces the stability of your entire posterior chain.
When the glutes don’t provide enough support, it’s easy for the side of your hips to look slightly dipped in, creating the look of “fake wide hips.”
2. Anterior Pelvic Tilt & Unstable Walking Posture
I’ve noticed that when my core isn’t stable and my pelvis tilts forward, my outer thighs start doing extra work.
This makes the sides of the hips look wider and tighter, while the glutes stay underactive.
Small habits can worsen this without you noticing:
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walking with toes turned inward or outward
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standing with a swayback or tilted pelvis
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leaning to one side when sitting
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crossing legs for long periods
These subtle patterns gradually change how your hips look.
3. Muscle Imbalances Around the Hips
Yoga helped me understand how much muscle imbalance affects body shape.
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When the gluteus medius and minimus are weak, your outer thighs compensate. This adds tightness on the outside of the legs and makes the hip area look wider.
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When the gluteus maximus is weak, the back of the hips loses roundness, and the side indentation becomes more obvious.
This imbalance is extremely common—especially for people who sit a lot or don’t do lower-body training.
4. Bone Structure Matters a Little, But Not as Much as You Think
Yes, everyone has different pelvic shapes. But most of what we see as “fake wide hips” comes from:
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muscle weakness
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posture habits
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tightness in the outer thighs
Which means:
👉 Most hip dips CAN be improved with the right approach.
How to Improve “Fake Wide Hips”: My Go-To Exercises
After practicing and adjusting my habits, I found three beginner-friendly movements that work extremely well.
If you stay consistent, your hip dips will gradually soften and your hip line will look more rounded and natural.
1. Glute Bridge
(Strengthens the gluteus maximus for more shape and support)**
How to do it:
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Lie on your back with knees bent and feet hip-width apart.
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Inhale to prepare, exhale as you lift your hips by squeezing your glutes.
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Keep your core gently engaged so your lower back doesn’t arch.
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Pause at the top for 1 second.
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Lower with control—not a “drop.”
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Do 12–15 reps × 2–3 sets.
Benefits:
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strengthens the entire gluteus maximus
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adds roundness to the back of the hips
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stabilizes your pelvis
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smooths the hip-line appearance
2. Clamshell
(Activates gluteus medius to reduce outer thigh dominance)**
How to do it:
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Lie on your side with knees bent at 90 degrees.
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Keep your feet touching.
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Lift your top knee slowly while keeping your pelvis stable.
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Lower with control.
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12–15 reps per side × 2–3 sets.
Benefits:
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targets gluteus medius & minimus
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reduces outer thigh compensation
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naturally softens the “fake wide hip” look
3. Side Leg Raise
(Improves lateral hip strength & smooths side lines)**
How to do it:
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Lie on your side or stand with support.
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Keep your body in one straight line.
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Lift your leg out to the side without leaning back.
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Hold for 1–2 seconds at the top.
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Lower slowly.
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12–15 reps per side × 2–3 sets.
Benefits:
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strengthens hip stabilizers
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improves symmetry
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helps your side silhouette look rounder and smoother
Training Tips That Make a Big Difference
A few small details can double your results:
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lightly engage your core at all times
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don’t chase height—focus on correct activation
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slow and controlled is better than fast
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stop if you feel sharp discomfort
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train 3–4 times per week, 15–20 minutes each session
Consistency is the real key.
Daily Habits That Quietly Improve Hip Dips
Honestly, posture habits shape your body just as much as workouts.
1. Walking & Standing Posture
Try to keep:
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feet pointing forward
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knees aligned with toes
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pelvis neutral
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weight evenly distributed
2. Better Sitting Habits
You don’t have to stop sitting—just adjust it:
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stand up every 40–60 minutes
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keep both feet on the ground
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avoid sitting with weight on one side
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gently engage your core when sitting long periods
3. Small Everyday Movements
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use your glutes when climbing stairs
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stretch hips regularly
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carry weight evenly on both sides
These tiny habits add up faster than you think.
What to Wear When Training (for Better Support)
Wearing the right leggings can make your workouts feel more stable and comfortable.
Look for leggings with:
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light compression to reduce unnecessary outer-thigh movement
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a supportive high-waist design to help keep your core and pelvis stable
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soft, stretchy fabric so movements feel smooth and easy
A Gentle Wish for You
Whatever your hip line looks like today, be patient and kind to your body.
Changing habits, improving activation, and building strength takes time—but every bit of effort stays in your body and becomes part of your growth.
I hope each training session helps you understand your body better, appreciate your unique shape, and feel stronger and more confident day by day.
We’ll improve together—slowly, gently, and steadily. 💛