Those two small dimples on the lower back, just above the buttocks,
are commonly known as Venus dimples (or dimples of Venus) in women and Apollo dimples in men.
Medically, they are referred to as sacral dimples or lumbosacral dimples.
They appear where the pelvis and spine connect—specifically where the posterior superior iliac spine (PSIS) is positioned.
These indentations form because the skin is attached directly to underlying ligaments, creating a natural dip.
Genetics vs. Lifestyle Factors
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Genetic trait: Traditionally, they were believed to be entirely hereditary, meaning you were either born with them or not.
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Current understanding: While genetics play a role, body fat percentage and muscle tone also influence their visibility. People with lower body fat often show them more clearly.
Exercises That May Help Define Venus/Apollo Dimples
Here are a few effective workouts that target the lower back and core muscles around the area:
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Back Extensions (Hyperextensions)
Strengthens the erector spinae, improving definition in the lower back. -
Deadlifts
Engages the entire posterior chain, including glutes, hamstrings, and lower back. -
Glute Bridges / Hip Thrusts
Tightens and lifts the glutes, creating better definition around the dimples. -
Planks & Side Planks
Strengthen the core and stabilize the lower spine. -
Superman Exercise
Lying face down, lifting arms and legs simultaneously, directly targets lower back muscles.
