How to Develop Back Dimples

Updated on August 21, 2017

The New Sexy

Back dimples are the two indents on the lower back where the backbone meets the hip. People find these dimples to be very hot (only because it means you have a nice booty). It's a very rare feature on the back. Some people believe that back dimples are genetic like, a cleft chin. Men love to place their fingers in them as they are holding women.Then there are those who believe that it can be achieved through exercise (given the fact that most people with this feature have lean bodies). If you weren't blessed with these beauty marks, there is something you can do about, but it's going to take hard work and commitment.


Just like dimples in the face, some people are born with back dimples no matter their body fat percentage. Remember! Despite of all the sweating diet control and hard work, if you don't have it in your genes, the probability of you NOT getting back dimples are high as they are genetic makeup. This disappointing but it is a fact.

What Causes Back Dimples?

Genes and weight play a major role in the appearance of back dimples. Begin to lose weight and strengthen your muscles to help them appear on your lower back.

How to Get Them

If you don't believe that back dimple are only genetic, then here are two things you'll need to keep in mind:

  1. Lower body fat percentage- For men, your lower body fat percentage needs to be between 6%-13%, and 12%-20% for women. So it's only natural to see these dimples in most athletes. That doesn't mean that you couldn't obtain these back beauty marks, it only means that you'll need a strong level of concentration and commitment.
  2. Develop your lower back muscles- This shouldn't come to you as a surprise, but yes, you'll need to build your lower back muscles. Strength-training would do you some good, but be sure that you're not performing exercises that target your lower back muscles.

Lower Body Fat Percentage

With these two factors in mind, let's begin with your lower body fat percentage. To achieve the required body fat, you'll need a cardiovascular workout—running, swimming, or cycling—any kind of cardiovascular exercises will do. You'll need to give it your all, so be prepared to sweat like you've never sweat before. You can start with some hard sprints. You should know that cardiovascular fitness alone isn't going to do the trick. You'll to get on a proper diet, so avoid those foods with the empty calories. Try drinking more water and less sugary beverages. Also, eat your fruits and vegetables and you'll actually decrease your appetite.

Develop Your Lower back muscles

Your lower back can be overlooked when you're working out, but in this case it is very important that you focus on your lower back. To work your lower back, try these exercises:

Superman- In order to do the superman, you first need to lie on the floor with your arms straight out in front of you. Your feet should be together. Then simultaneously lift your arms and legs to the ceiling; your belly should be the only thing touching the floor. Hold this pose for 30 seconds and then repeat.

Dead lifts- This is a full body exercise, but most importantly it works the buttocks, legs, and lower back. Grab a weighted barbell in front of you with a wide grip. Keep your core tight, your back straight, and your gaze fixed forward as you lift the bar and come to a standing position. Hold the bar in that position for a second, then return to the starting position and repeat.

Single leg dead lift- This works your lower back and your buttocks. Use dumbbells with this exercise. Stand on your left foot with the right foot raised and slightly behind you. Bend at the hip and lower the weight to the floor. As your body tries to get parallel to the floor, raise your right foot behind your body. Return to the starting point and repeat. Set an amount or reps and switch to the other leg.

Alternating superman- Just like the regular superman; lie face down with your arms straight in front of you. Now lift your right arm and left leg up as high as you can. Hold that pose for a second and return to the starting position, then switch arms and legs. Continue in the alternating fashion for a set number of repetition. Repeat this 15-20 times on each side to get desired results.

Hip Bridges- All you have to do is to lie sown on your back with your legs bent and your feet flat on the floor. Now, keep your arms down at your sides with your hands on the floor. Use your hands to alleviate you and then slowly lift your hips off of the floor. Do this until your upper body forms a straight line with your legs. Return to the same position after holding the same for 5 counts. Repeat this 15-20 times. This will not only strengthen your lower back but also make your butt muscles stronger (sounds like a win win situation).

Were born with back dimples

See results

As long as you keep a low body fat percentage and continue to develop a lower back you'll have a new set of dimples in no time.

An easy route to get back dimples

Are you tired of trying all the tricks to the back dimples naturally? Then, you must try out the only permanent option- surgery. Posterior superior iliac spine indentation surgeries promote the formation of a dimple in an area where the sacroiliac joint are found. The surgery is believed to be a mark of beauty while alluding the origin of its name- Venus


Q: How to deepen back dimples?

A: This is a frequently asked question and the best answer would be to lose more weight in your lower back. The more weight you lose the, less the formation of subcutaneous fat between the ligament attachment and the outer skin. Besides, it is also important to for you to strengthen the muscles around you butt to deepen those already existing back dimples.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


    0 of 8192 characters used
    Post Comment
    • soconfident profile imageAUTHOR

      Derrick Bennett 

      12 months ago

      yes actually lol

    • profile image


      13 months ago

      I have dimple on back.

      I am a man

      Is it sexi...

    • profile image

      John Holmes 

      19 months ago

      They are not unique to women, as I am a man, and I have them.

      Stats: Male

      Age 53

      Height 6'2"

      Weight 225 lbs (205 Show time)

      Body fat 9% (caliper measured)(4% Show time)

      Profession: All natural fitness model (No steroids or supplements)

      Workout followed: Powerlift (By Ed Coan) & various cardio programs

      Diet followed: Mix of Vegetarian, various white meats, and egg whites (NO PORK, RED MEAT, OR DAIRY).

    • profile image


      2 years ago

      I was born with these, yay!

    • profile image


      2 years ago

      I don't know what you're talking about, if you weren't born with them you'll never have them. These are the marks of Venus, they're special and so are the women with them. Treat them right and they'll treat you right back!

    • profile image


      4 years ago

      I have always wanted to know how to develop them tell me how to do it .

    • profile image


      6 years ago

      Can I get me back dimples by using my thumbs

    • profile image


      6 years ago

      I have these and I am overweight :3 Not obese, btu i've got junk in the trunk...just chubby hah.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)