Can You Lose Buttocks Fat With Targeted Exercise?
The honest answer
No — you cannot spot-reduce fat from your buttocks. Targeted exercises build glute muscle but do not selectively burn fat in that area.
The idea that doing hundreds of squats or lunges will burn fat specifically from your buttocks is not supported by science. A comprehensive 2013 review of 13 studies by the University of Sydney found no evidence that exercising a specific body part leads to localized fat loss. Fat is mobilized from fat cells throughout the body based on genetics, hormones, and overall energy balance — not which muscle you're working. The real benefit of glute exercises is building and strengthening the gluteal muscles, which can improve the shape, tone, and appearance of your buttocks as you lose fat overall through a calorie deficit.
This is general fitness information — not medical advice, and not a promise of results. Where you lose fat is set by genetics and hormones, not by which muscle you train.
Key facts
Spot reduction is a myth — a 2013 review of 13 studies by the University of Sydney found no evidence that exercising a specific body part leads to localized fat loss.
Fat loss occurs systemically — when you're in a calorie deficit, fat cells throughout your body shrink based on genetics and hormones, not which muscle you're working.
Building glute muscle through strength training improves the shape and tone of your buttocks, even as overall body fat decreases through a calorie deficit.
Why you can't target fat on your Buttocks
Spot reduction — the idea that working a body part burns the fat right off it — is one of the most tested ideas in fitness, and it keeps failing. Here's what actually happens in your body.
Fat loss is whole-body, not local
When you burn more energy than you eat, your body pulls stored fat from all over — mobilized as free fatty acids into the bloodstream, then burned wherever your muscles are working. There is no pipe from your buttocks muscles to the fat sitting on top of them.
The research is clear
Controlled studies keep finding the same thing: training one area harder does not slim that area faster. A well-known review of 13 studies (about 1,158 people) found no meaningful difference in fat loss between trained and untrained limbs — the fat came off everywhere, evenly.
Genetics and hormones set the order
Where you lose fat first — and where it clings last — is decided mostly by genetics, sex hormones, and age, not by your workout choices. For many people the buttocks is simply a spot the body holds onto longer, no matter what exercise you do.
The good news: once you stop chasing one spot, the path gets simpler. Lower your overall body fat and the buttocks follows — and training the muscle underneath makes the area look firmer and more defined as it does.
The real way to slim your Buttocks
You can't pick the spot — but you can lower your overall body fat, and these are the levers that move it. Together they matter far more than any single exercise.
Sustainable calorie deficit (300–500 calories/day)
Fat loss anywhere on your body — including the buttocks — requires burning more calories than you consume. A moderate deficit of 300–500 calories per day leads to steady, maintainable fat loss of about 0.5–1 pound per week. Crash diets are counterproductive and often lead to muscle loss alongside fat.
Full-body strength training (2–4 times per week)
Building muscle throughout your body increases your resting metabolic rate and improves body composition. For the buttocks specifically, compound exercises like squats, deadlifts, and lunges build the glute muscles. More muscle mass means a higher calorie burn at rest, supporting overall fat loss.
Consistent cardio you enjoy (150+ minutes moderate or 75+ vigorous per week)
Cardio increases your total daily energy expenditure, helping create the calorie deficit needed for fat loss. Choose activities you enjoy — walking, jogging, cycling, swimming, dancing — to stay consistent. Walking uphill or on an incline is particularly effective for engaging the glutes.
Adequate protein intake and sleep
Protein supports muscle preservation and growth during a calorie deficit — aim for 0.7–1.0 grams per pound of body weight. Sleep is critical: poor sleep disrupts hormones that regulate hunger (ghrelin, leptin) and can increase fat storage, particularly in the abdominal and hip areas.
Moves that strengthen the muscle under your Buttocks
These are worth doing — but be clear on what they do. They build and tone the muscles beneath your buttocks, which makes the area look firmer and more defined as your overall body fat drops. They do not melt fat off that one spot — nothing does.
Set your expectations right: building the muscle underneath changes the shape and firmness of the area — it does not spot-burn the fat on top. The fat comes off through an overall deficit, everywhere at once.
- 1
Goblet Squat
3 sets of 8–12 reps, resting 60–90 seconds between setsStand with feet shoulder-width apart, holding a dumbbell or kettlebell at your chest. Keep your chest up, back straight, and lower your hips back and down as if sitting in a chair. Go as low as comfortable (thighs at least parallel to the floor), then drive through your heels to stand. Keep your knees tracking over your toes.
Builds: Glutes, quadriceps, hamstrings, core — builds overall lower-body strength and glute muscle - 2
Romanian Deadlift (Dumbbell or Barbell)
3 sets of 8–12 reps, resting 60–90 secondsStand with feet hip-width apart, holding weights in front of your thighs. Hinge at your hips, pushing your hips back while keeping your back flat and knees slightly bent. Lower the weights along your shins until you feel a stretch in your hamstrings, then squeeze your glutes to return to standing. Keep your neck neutral.
Builds: Glutes, hamstrings, lower back — strengthens the posterior chain and glute-hamstring connection - 3
Bulgarian Split Squat
3 sets of 8–10 reps per leg, resting 60 seconds between sidesStand about two feet in front of a bench or chair, place the top of one foot on the bench behind you. Keeping your torso upright, lower your back knee toward the floor until your front thigh is parallel to the ground. Push through your front heel to return to standing. Complete all reps on one leg before switching.
Builds: Glutes (especially gluteus medius), quadriceps, hamstrings, balance — excellent for unilateral glute development - 4
Hip Thrust (Barbell or Bodyweight)
3 sets of 10–15 reps, resting 60 secondsSit on the floor with your upper back against a bench, knees bent and feet flat. Place a barbell across your hips (or use bodyweight). Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower with control.
Builds: Gluteus maximus — the primary hip extensor; isolates the glutes more than squats or deadlifts - 5
Walking Lunge
3 sets of 10–12 steps per leg, resting 60 secondsStand tall, step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Your front knee should be above your ankle, and your back knee should hover just above the ground. Push off your front foot to step forward into the next lunge. Keep your torso upright throughout.
Builds: Glutes, quadriceps, hamstrings, core — builds functional strength and glute endurance - 6
Glute Bridge (Single-Leg or Double-Leg)
3 sets of 15–20 reps (each leg for single-leg), resting 45 secondsLie on your back with knees bent, feet flat on the floor hip-width apart. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Hold for 1–2 seconds, then lower. For single-leg, extend one leg straight up and perform the movement with the other leg.
Builds: Gluteus maximus, core — beginner-friendly glute activation and strengthening
What to honestly expect
No dramatic before-and-afters here — just an honest sense of the timeline, so you can stay the course instead of quitting when the mirror is slow to change.
Visible changes in buttocks appearance typically take 8–12 weeks of consistent strength training combined with a calorie deficit. You may notice improved muscle tone and shape within 4–6 weeks, but fat loss from the area depends entirely on overall body fat reduction — which is influenced by genetics. Some people lose fat from their buttocks early in their weight loss journey; others lose it last. Building glute muscle can improve the shape and lift of your buttocks even before significant fat loss occurs. Aim for 0.5–1% body weight loss per week for sustainable results.
Before you start
Train safely — and see a clinician when it matters
Start with bodyweight exercises to master form before adding weight. Keep your knees aligned with your toes during squats and lunges to avoid knee strain. Lower back pain during hip thrusts or deadlifts often means your core isn't braced or your hips are rising too fast — reduce weight and focus on control. If you experience sharp pain (not muscle soreness) in your hips, lower back, or knees, stop the exercise and consult a physical therapist or clinician.
❓Frequently Asked Questions
No — squats build and strengthen the glute muscles but do not selectively burn fat from your buttocks. Fat loss occurs systemically across your whole body. Squats are excellent for developing glute muscle, which can improve the shape and tone of your buttocks as you lose fat overall through a calorie deficit. Think of squats as muscle-building tools, not fat-burning tools for a specific area.
Visible fat loss from the buttocks typically takes 8–12 weeks of consistent calorie deficit and full-body exercise. However, this varies significantly by individual — genetics play a major role in determining where your body stores and releases fat. Some people lose buttocks fat early; others lose it last. Building glute muscle can improve appearance within 4–6 weeks even before significant fat loss.
Yes — genetics are the primary factor determining which fat cells release fat first when you're in a calorie deficit. Hormones also play a role: estrogen promotes fat storage in the hips, thighs, and buttocks, which is why many women find these areas stubborn. You cannot override your genetic pattern through exercise or diet — but consistent effort will eventually reduce fat everywhere, including stubborn areas.
Yes — this is called body recomposition, and it's achievable, especially for beginners or those returning to exercise after a break. By eating enough protein (0.7–1.0 g per pound of body weight) and doing progressive overload strength training, you can build glute muscle while in a modest calorie deficit. The result is a firmer, more lifted appearance even as overall body fat decreases.
Walking or running on an incline, stair climbing, and cycling engage the glutes more than flat-surface cardio. However, no form of cardio selectively burns fat from the buttocks — it contributes to overall calorie burn. For glute engagement, focus on the strength exercises listed above; cardio supports the calorie deficit needed for overall fat loss.
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Reviewed by
Dr. Chet TharpeMD
Last reviewed July 2026
This content is for general fitness and educational purposes only and does not constitute medical advice, diagnosis, or treatment. It cannot tell you what will happen for your body, and it does not promise any specific result. Where you lose fat is largely set by genetics, hormones, and overall energy balance — no exercise burns fat from one spot. Before starting a new exercise routine — especially if you are pregnant, injured, in pain, or managing a health condition — consult a licensed healthcare provider. Curex focuses on at-home allergy testing and immunotherapy and does not provide weight-loss, fitness, or injury care.