Can You Lose Fat Under Your Buttocks?
The honest answer
No — you cannot burn fat specifically from under your buttocks with targeted exercises. Spot reduction is a myth.
The fat that collects under your buttocks (the lower gluteal fold or 'underbutt' area) is simply where your body stores fat — just like belly fat or thigh fat. No amount of squats, lunges, or glute bridges will selectively burn fat from that spot. Fat loss is whole-body: when you're in a calorie deficit, your body decides where to pull fat from based on genetics, hormones, and sex. For most people, the lower body is among the last areas to slim down. What DOES help: building the glute and hamstring muscles underneath to create more lift and definition, combined with overall fat loss through diet and full-body exercise.
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 13-study review of 1,158 people found no difference in fat loss between trained and untrained limbs — fat loss is systemic.
University of Sydney / Journal of Strength and Conditioning Research
Lower-body fat has higher alpha-adrenergic receptor density, making it more resistant to lipolysis (fat breakdown) — this is why underbutt fat is often stubborn.
Building glute muscle through strength training improves the shape and lift of the buttocks, creating a leaner appearance even before overall fat loss occurs.
Why you can't target fat on your Under buttocks / lower glute crease
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 under buttocks / lower glute crease 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 under buttocks / lower glute crease 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 under buttocks / lower glute crease follows — and training the muscle underneath makes the area look firmer and more defined as it does.
The real way to slim your Under buttocks / lower glute crease
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 from under your buttocks requires overall body fat reduction. A modest, sustainable deficit of 300–500 calories below maintenance — achieved through balanced eating — is the most effective approach. Crash diets backfire by causing muscle loss and metabolic slowdown.
Full-body strength training (3–4x/week)
Compound lifts like squats, deadlifts, lunges, and hip thrusts build the glutes and hamstrings, creating more muscle mass underneath the fat layer. More muscle = better shape and lift, even before the fat comes off. Don't skip upper-body and core work — total-body training drives systemic fat loss.
Enjoyable cardio you'll actually do
Walking, hiking, cycling, swimming, or dancing — pick something you like and do it consistently. Cardio supports calorie deficit and improves metabolic health. There's no 'best' type for lower-body fat; consistency matters more than intensity.
Sleep, stress management, and patience
Poor sleep and chronic stress raise cortisol, which can encourage fat storage in the lower body and make fat loss harder. Aim for 7–9 hours of quality sleep and incorporate stress-reduction practices. Lower-body fat is often stubborn — expect 3–6 months of consistent effort to see noticeable change.
Moves that strengthen the muscle under your Under buttocks / lower glute crease
These are worth doing — but be clear on what they do. They build and tone the muscles beneath your under buttocks / lower glute crease, 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
Hip Thrusts (Glute Bridge Variation)
3–4 sets of 8–12 reps, rest 60–90 secondsSit on the floor with your upper back against a bench, feet flat on the floor hip-width apart. Place a barbell or weight plate across your hips (optional). Drive through your heels to lift your hips until your thighs are parallel to the floor. Squeeze your glutes at the top for 2 seconds, then lower slowly. Keep your chin tucked and core braced throughout.
Builds: Gluteus maximus (especially the lower fibers), hamstrings, core - 2
Romanian Deadlifts (RDLs)
3–4 sets of 8–12 reps, rest 60–90 secondsStand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Hinge at the hips, pushing your hips back while keeping a flat back. Lower the weight along your shins until you feel a deep stretch in your hamstrings (mid-shin level). Drive your hips forward to return to standing, squeezing your glutes at the top. Keep your knees slightly bent throughout.
Builds: Hamstrings, glutes, lower back (erector spinae) - 3
Bulgarian Split Squats
3 sets of 8–10 reps per leg, rest 60 secondsStand about two feet in front of a bench, place the top of one foot on the bench behind you. Lower your back knee toward the floor, keeping your front knee tracking over your toes. Push through your front heel to return to standing. Keep your torso upright — do not lean forward. This is a single-leg exercise; complete all reps on one side before switching.
Builds: Glutes, quadriceps, hamstrings, core stabilizers - 4
Cable Pull-Throughs
3–4 sets of 12–15 reps, rest 45–60 secondsAttach a rope handle to the lowest setting of a cable machine. Face away from the machine, straddle the cable, and hold the rope between your legs. Hinge at the hips, pushing your hips back as you lean forward slightly. Drive your hips forward explosively, squeezing your glutes at the top. Keep your arms straight throughout — the movement comes from your hips, not your arms.
Builds: Glutes, hamstrings, lower back - 5
Step-Ups
3 sets of 10–12 reps per leg, rest 60 secondsStand facing a sturdy bench or box (knee-height). Step up with one foot, driving through the heel to lift your body up. At the top, squeeze your glute of the stepping leg. Step down with the same leg and repeat. Keep your chest up and avoid pushing off the back foot. Use a weight vest or dumbbells for added resistance once bodyweight becomes easy.
Builds: Glutes, quadriceps, hamstrings, balance and coordination - 6
Glute Kickbacks (Cable or Band)
3 sets of 12–15 reps per leg, rest 45 secondsAttach an ankle cuff to a low cable pulley, or loop a resistance band around your ankles. Stand facing the machine (or anchor point). Keeping your leg straight, kick your working leg backward, squeezing your glute at the top. Control the return — do not let the weight drop. Keep your hips square to the floor; do not rotate your torso. Complete all reps on one side before switching.
Builds: Gluteus maximus (isolation movement)
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.
With consistent full-body strength training (3–4x/week), a modest calorie deficit, and daily cardio, most people see visible changes in lower-body shape and fat distribution within 8–12 weeks. However, the fat under your buttocks is often one of the last areas to slim down — it may take 4–6 months of sustained effort before you notice a meaningful difference there. Building glute muscle will create more lift and definition even before the fat fully comes off, which improves the overall appearance. Genetics play a major role: some people naturally store more fat in the lower body and may need a lower body fat percentage to see the underbutt area lean out.
Before you start
Train safely — and see a clinician when it matters
Use proper form on all exercises — especially hip thrusts, deadlifts, and split squats — to avoid lower back or knee strain. Start with bodyweight or light weights and progress gradually. If you experience sharp pain in the lower back, hips, or knees during any exercise, stop immediately and consult a physical therapist. Hip thrusts and deadlifts require a neutral spine; avoid rounding your lower back. For beginners, working with a certified personal trainer for 2–3 sessions can establish safe technique. Always warm up for 5–10 minutes (light cardio + dynamic stretches) before strength training.
❓Frequently Asked Questions
No — squats build the glute and quadriceps muscles, but they do not selectively burn fat from under your buttocks. Fat loss is systemic. Squats are excellent for building the muscle underneath, which can improve the shape and lift of your backside, making the area look leaner. But the fat itself only reduces when your overall body fat drops through calorie deficit.
Lower-body fat — including the underbutt area — is often more stubborn because fat cells in this region have higher alpha-adrenergic receptor density, which makes them less responsive to fat-burning signals during exercise. This is genetic and influenced by sex hormones (estrogen promotes lower-body fat storage in women). The solution is patience: consistent calorie deficit over months, not weeks.
For most people, visible reduction in the underbutt area takes 3–6 months of consistent calorie deficit and full-body strength training. Some may see changes sooner if they carry more overall body fat; others may need longer due to genetics. Building glute muscle can create a more lifted appearance within 8–12 weeks, even before the fat fully comes off.
Walking supports overall calorie deficit, which is necessary for fat loss everywhere — including under your buttocks. But walking alone is unlikely to create enough calorie deficit or muscle-building stimulus for significant change. Combine daily walking (8,000–10,000 steps) with strength training 3–4x/week and a modest calorie deficit for best results.
Yes — completely normal. The lower gluteal fold (the crease where your buttocks meet your thighs) naturally stores fat in most people, especially women. This is a normal fat distribution pattern, not a flaw. Body fat percentage varies widely among healthy individuals. If you have concerns about a lump, asymmetry, or sudden growth in this area, see a doctor to rule out lipedema or other conditions.
Yes — liposuction can physically remove fat cells from the underbutt area, but it is a surgical procedure with risks (infection, contour irregularities, scarring) and is not a substitute for healthy lifestyle habits. It does not prevent future fat gain in other areas. Most people achieve their goals through diet and exercise first. Consult a board-certified plastic surgeon if considering this option.
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Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If congestion, poor sleep, or year-round allergies are getting in the way of your workouts, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not weight loss or fitness coaching. For a personalized fat-loss or training plan, a registered dietitian or a certified trainer is the right place to start.
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.