How to lose butt fat: 12 exercises and other methods

There are three major muscles in the butt. These are the gluteus maximus, the gluteus minimus, and the gluteus medius.

While it is not possible to spot-reduce fat loss in one particular area, cutting down on overall body fat while toning the butt muscles can lead to leaner, better-defined buttocks.

In this article, we detail exercises that help people lose fat throughout the body while adding shape to the butt and thigh muscles. We also list other methods that can help people achieve their desired body shape.


Try the following exercises to lose fat from the butt and to tone the muscles in the thighs and glutes:

1. Running

Running is an excellent exercise for full-body weight loss. Running tones the leg and butt muscles, which gives the thighs and buttocks a more defined shape.

This aerobic activity also improves heart and lung function, and it strengthens the lower body. Also, aside from supportive shoes, it requires no special equipment.

Running is better than walking for fat loss, as it burns more calories. A 2012 study found that, over 1,600 meters, people of average fitness burned 372.54 calories while walking and 471.03 calories while running.

However, the study authors conclude that even if a person is unable to take up running, walking is also a very good option for burning calories and fat compared with resting.

Busy people who want to lose butt fat can take up high-intensity interval training (HIIT). According to a worldwide survey of fitness trends for 2018, HIIT is the most popular fitness trend globally.

HIIT involves putting maximum effort into one specific activity for a short period. This is followed by a longer period at a slower pace. HIIT sessions are intense workouts, so they tend to be shorter in duration than moderate-intensity activities.

For example, after a warmup period, HIIT may involve the following:

  • running on a treadmill at 7 miles per hour (mph) for 1 minute
  • running for 2 minutes at 5 mph
  • repeating this pattern for 15 minutes or so before cooling down

Research from 2011 suggests that HIIT may be more effective at reducing body fat than other types of exercise.

Another study reports that HIIT is a good strategy for controlling obesity because of its time-efficiency.

3. Step-climbing

Climbing steps is an easy way to tone the glutes while also keeping the heart and lungs healthy.

Step-climbing boosts strength and muscle tone in the butt and upper legs. There are various ways to work these muscles:

  • using stepping machines at a gym
  • walking up flights of stairs
  • hiking uphill
  • using a climbing or bouldering wall

Step-climbing can provide other health benefits, too. One small study from 2005 on 15 women found that climbing flights of stairs up to five times per day had a measurable impact on oxygen uptake and reduced low-density lipoprotein, or “bad,” cholesterol.

In this study, the women began by climbing a flight of 199 stairs once each day in week 1, then gradually increasing climbs to five times each day by week 7. They made no other dietary or lifestyle changes while taking part in this study.

4. Squats

Squats are a major part of many exercise plans. This is likely due to their ability to work several muscles in the butt, legs, and abdomen at the same time.

One 2009 study, which appeared in the Journal of Orthopaedic and Sports Physical Therapy, examined the effects of various exercises on the gluteus maximus and gluteus medius.

The scientists found that single-leg squats were a good option for activating both the gluteus maximus and the gluteus medius.

Lunges are another lower-body strength exercise that activates and tones the gluteus maximus. Variations include sideways, forward, and transverse lunges.

The basic forward lunge also works the thighs and calves. To perform a lunge:

6. One-leg deadlift

Deadlifts work the lower body, improve balance, and strengthen the abdominal muscles and lower back. Doing one-leg deadlifts also activates the gluteus muscles.

Follow these instructions to do a one-leg deadlift:

If this is too intense, lightly rest the non-supporting leg on the floor. To increase the exercise intensity, use hand-held weights.

7. Side-lying hip abduction

Side-lying hip abduction exercises are effective for strengthening the gluteus medius muscle. To do this exercise:

Use ankle weights to increase the intensity of this exercise.

8. Lateral band walk

Strengthen and stabilize the hips and knees with a lateral band walk, which also works the gluteus medius muscle. This exercise is a useful warmup activity before running, jumping, and other activities.

To do the lateral band walk:

To make this exercise more difficult, choose a band with a higher level of resistance.

Other methods for weight loss

For the best results, combine the activities listed above with these other tips for weight loss:

9. Work out regularly

Consistency is key to seeing results. Maintain an exercise routine that combines aerobic exercises and strength training for the best whole-body benefits.

The Physical Activity Guidelines Advisory Committee suggest that adults do at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, weekly. They also recommend muscle-strengthening activities at least twice weekly.

10. Eat a balanced diet and practice portion control

To lose weight, a person must take in fewer calories than the body burns. This is called a calorie deficit. To lose 1 pound, a person needs a calorie deficit of 3,500 calories.

Practicing portion control is a quick way to do this. Research stresses the importance of managing portion sizes to reduce calorie intake and prevent weight gain.

Simple strategies for staying satisfied on a healthful diet include:

  • filling up on fiber-rich foods, such as fruits, vegetables, beans, and lentils
  • eating lean sources of protein, including fish, tofu, and legumes
  • adding a source of beneficial fats to meals, such as olives, nuts, seeds, and avocado
  • avoiding processed foods and takeout meals
  • skipping sugar-filled foods and sodas
  • swapping refined carbohydrates (white bread, white pasta, or white rice) for wholegrain versions (wholegrain bread, brown pasta, or brown rice)
  • drinking a glass of water before meals
  • chewing food slowly

11. Reduce stress

Stress causes the body to release a hormone called cortisol. Cortisol affects metabolism and stimulates cravings for sugar and other refined carbohydrates. This causes fat to build up in the body.

People who experience high levels of stress are more prone to feeling tired, so it can be tempting to order fast food instead of cooking a healthful meal at home. It might also mean that they exercise less. These habits can quickly lead to weight gain.

The following tips can help a person reduce stress levels:

  • getting regular exercise, even if just a daily walk
  • eating a balanced diet
  • practicing mindfulness and meditation
  • breathing deeply
  • trying progressive muscle relaxation
  • spending time in nature
  • evaluating priorities and reducing sources of stress

12. Get enough sleep

Lack of sleep may negatively affect metabolism and hormone levels in the body. Being tired can also lead to cravings for junk food and fast food.

Together, these effects increase the risk of weight gain and make it more difficult for a person to lose weight.

Break the cycle of poor sleep by establishing a regular nightly routine. Aim to go to bed at the same time each night and get up at the same time each morning. It is essential to get 7–9 hours of sleep each night.

Some people nod off more easily after taking a warm bath, drinking a cup of chamomile tea, or simply reading a book.


With regular exercise that includes aerobic activity and targeted toning exercises, losing butt fat is an achievable goal.

For the best results, a person can use specific exercises, physical activity, and diet and lifestyle changes.

If these methods do not work, even with exercise and a healthful diet, a person may want to consider seeing their doctor. There may be an underlying reason for this, such as a thyroid disorder. It may also be helpful to work with a dietician, personal trainer, or both.

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