How To Lose Butt Fat 2023: 10 Toning Exercises To Try

Reviewed by Dr. Drew Sutton, MD

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how to lose butt fat
There are certain benefits to toning your butt. Photo: Shutterstock

Carrying extra fat in the buttocks area can be a source of frustration for many, but a targeted approach can help shed those unwanted pounds. This article outlines ten effective exercises to tone your glutes and banishes butt fat for good. 

We’ll explore the benefits of wall sits, the power of squats, and why step-climbing is an excellent addition to your fitness routine. 

Plus, we’ll discuss maximizing your workouts with the best pre-workouts. The good news is with consistency, effort, and the right strategies, achieving your fitness goals is more attainable than ever. 

How To Lose Butt Fat?

  • Step-Climbing
  • Squats
  • Lunges
  • Side-Lying Hip Abduction
  • Hip Thrusts
  • Lateral Band Walk
  • Banded Glute Bridges
  • Clamshells
  • One-Leg Deadlift
  • Cable Kickbacks

10 Toning Exercises To Butt Fat Loss

Adopting a multifaceted approach is important to lose butt fat effectively. This includes a balanced diet, regular exercise, and a healthy lifestyle.

Here, we focus on the exercise components, outlining ten key cardio exercises to help you achieve your goals: 


step climbing
The higher the steps, the harder your glutes work. Photo: Shutterstock

Embrace the simplicity and effectiveness of step-climbing. Each step ascended challenges the butt muscles, coaxing them into action. This activity doesn’t just target your buttocks; it also involves your thighs and calves, making it a comprehensive lower-body workout. 

Whether climbing stairs or using a step machine, consistent step-climbing can help tone your butt and contribute to fat loss. Remember, the higher the steps, the harder your glutes work.


Squats are the quintessential exercise for toning the buttocks. You engage your glute butt and thigh muscles, and hips with every dip down and push back up. It’s a full-body movement that requires strength and balance, but the rewards are bountiful. 

Regular squats can help sculpt your buttocks into a firmer, more defined shape. Add weights or a resistance band to your squat routine for added intensity.


Lunges are a stellar exercise for shaping the buttocks. Photo: Shutterstock

Lunges are a stellar exercise for shaping the buttocks. They work the glutes differently than squats, targeting not just the butt but also the thighs and hips. The beauty of lunges lies in their versatility. You can lunge forwards, backward, or sideways, and each variation challenges your muscles differently. Commit to lunges, and you’ll step towards a leaner, tighter butt.

Side-Lying Hip Abduction

This exercise might seem gentle, but it’s a silent killer for butt fat. Lying on your side, you’ll raise and lower your top right leg, activating your butt and hips muscles. It’s a subtle movement with significant results. In addition, regular side-lying hip abductions can help shape your buttocks, giving them a lifted, toned appearance.

Hip Thrusts

Hip thrusts are a power move for the glutes. They involve pushing your hips toward the ceiling while your shoulders and feet remain grounded. This exercise forces your buttocks to work against gravity, effectively engaging the glute muscles. With consistent practice, hip thrusts can contribute to a firmer, rounder butt.

Lateral Band Walk

This exercise is a fun way to work your glutes. With a resistance band around your ankles, standing position, you’ll step side-to-side from left knee to right one, feeling the burn in your buttocks and outer thighs. It’s a low-impact exercise that packs a punch, helping to strengthen and tone your butt over time.

Banded Glute Bridges

Take your glute bridges up a notch with a resistance band. The added tension from the band intensifies the exercise, pushing your glutes to work harder. With every lift of your hips, you’re one step closer to a shapelier butt.


Clamshells are another low-impact, high-reward exercise. Lying on your side, you’ll move your knees apart like a clam opening its shell. This movement activates your glutes, helping to firm and lift your buttocks. Again, it’s a small movement with big results.

One-Leg Deadlift

This exercise is a test of strength and balance. Lifting your right leg while you bend forward engages your glutes, hamstrings, and lower back. You’re working towards a tighter, more defined butt with every rep.

Cable Kickbacks

Cable kickbacks are a gym favorite for targeting the glutes. With a cable machine, you’ll kick one leg back at a time, feeling the burn in your buttocks. It’s a challenging exercise that can help sculpt your butt, giving it a firmer, lifted look.

Other Tips For Losing Butt Fat

Your journey to lose fat in your butt extends far beyond the targeted exercises you choose; it’s intricately interwoven with several other critical factors that can profoundly shape your progress. So let’s stroll through some additional pearls of wisdom to bolster your journey to lose fat:

Nourishing Your Desired Body Shape 

Think of your body as an exquisite piece of machinery that requires the right fuel to perform optimally. Therefore, a harmonious marriage between exercise and nutrition is paramount in your quest for fat loss. 

Feasting on a weight loss diet teeming with lean proteins, vibrant fruits, verdant vegetables, and wholesome grains can galvanize your workouts and shepherd your body through post-workout recovery. 

Likewise, be a vigilant guardian of your portion sizes and aim to reduce your rendezvous with processed foods and sugar-laden drinks.


Water plays a pivotal role in virtually every bodily function, including the mystical dance of metabolism and fat loss.[1] So make it your mission to drink ample water throughout the day, ensuring your body operates like a well-oiled machine.


Engage in the joyful jive of cardio exercises. Heart-pumping activities like running, cycling, or swimming can escalate your heart rate, kindling the fire of calorie burn and assisting in the grand scheme of fat loss.[2]

Strength Training 

Don’t cast the rest of your body into the shadows while your butt basks in the spotlight. A full-body strength training regimen can amplify your muscle mass, stoke your metabolic fires, and catalyze fat loss.


Rest and recovery stand tall on the same podium as exercise and diet. A good night’s sleep facilitates muscle recovery and fine-tunes the hormones that orchestrate hunger and stress. So set your sights on a golden 7-9 hours of sleep each night.

The Virtue Of Consistency

Consistency, the unsung hero of any fitness journey, deserves the spotlight. But, remember, Rome wasn’t built in a day, and your butt fat won’t disappear overnight, either. So maintain a steadfast commitment to your routine, remembering the wise old saying, “Slow and steady wins the race”.

Remember, our bodies are as unique as our fingerprints. So what works like a charm for one may not yield the same results for another. 

Therefore, it’s pivotal to tune into your body’s signals and fine-tune your routine as needed. If you’re an exercise novice, it may be worth seeking guidance from a fitness professional to ensure your workout form and safety are on point.

Benefits Of Losing Butt Fat

While we often focus on the aesthetic benefits of losing butt fat, numerous health and wellness advantages exist. These include:

Heart Health Amplification

Any additional body weight, including butt fat, nudges the heart into overtime, leading to potential cardiovascular health issues. 

A study published in the Journal of the American Heart Association[3] reported that for every 5% increase in body weight, there’s an associated 12% increase in heart disease risk.

When you consciously shed butt fat, you lessen the burden on your heart. This reprieve can significantly improve cardiovascular health, as the heart can now pump blood around the body with less strain.

Increase Mobility

Extra weight, especially around the lower body, can be an invisible chain, limiting mobility.[4] As you bid farewell to butt fat, you unlock a new level of agility and freedom in movement, simplifying daily tasks and expanding the range of physical activities you can comfortably engage in.

Reduce The Risk Of Diseases

The shadow of excess weight often comes with the risk of several health conditions, including diabetes, heart disease, and certain types of cancer. 

Research by the World Health Organization[5] shows that about 2.8 million people die each year due to being overweight or obese, underscoring the intrinsic link between excess weight and disease risk.

Eliminating butt fat helps you look better and reduces these health risks, leading to a more vibrant and healthier life.

Posture Alignment

Extra weight in the buttocks can cause imbalanced overall body fat that could disrupt your posture. By focusing on losing butt fat, you help your body regain its balance, improving your posture, reducing the risk of potential musculoskeletal issues, and, in turn, enhancing your overall appearance and comfort.

Increase Self-Esteem And Confidence

Crossing the finish line of your weight loss goals, particularly losing butt fat, can be a powerful self-esteem and confidence booster. This psychological benefit can affect all areas of your life, from career progression to personal relationships, leading to a more confident and assertive you.

Improved Athletic Performance

Losing excess weight can significantly improve your athletic performance. Whether you’re an avid runner or enjoy a game of tennis on the weekends, shedding those extra pounds from your buttocks can lead to better balance, increased agility, and improved endurance, allowing you to excel in your favorite sports and physical activities.


Losing butt fat is a goal that requires commitment, patience, and a comprehensive approach. However, by incorporating a balanced diet, regular exercise, and a healthy lifestyle, you can achieve your fitness goals and enjoy the associated benefits, including improved health, enhanced mobility, and boosted self-esteem. 

According to a report published in the National Library of Medicine,[6] individuals who engage in consistent moderate-to-vigorous physical activity can expect a 20% to 30% reduction in mortality risk.

While the journey may be challenging, the results are well worth the effort. Remember, the key to success lies in consistency, so stick with your plan and stay motivated, and you’ll see the changes you desire.

Frequently Asked Questions

How long will it take to see results?

This largely depends on your starting point, diet, exercise routine, and individual metabolism. However, with consistency, you can expect to start seeing changes within a few weeks.

Can I lose butt fat without exercise?

While diet plays a significant role in weight loss, exercise is crucial for toning muscles and burning calories. Therefore, combining a balanced diet with regular exercise is recommended for optimal results.

How much exercise is required to lose butt fat?

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, along with strength training exercises at least twice a week.

What foods should I avoid to lose butt fat?

Foods high in sugar, unhealthy fats, and processed foods can lead to weight gain and should be limited. Instead, focus on whole foods like fruits, vegetables, lean proteins, and whole grains.

Can genetics affect where I store fat?

Yes, genetics can influence where your body tends to store fat. However, a healthy diet and regular exercise can help you lose weight, including your buttocks.

Is it possible to spot-reduce fat?

It’s a common myth that you can lose fat in one specific area of your body by doing targeted exercises. While these exercises can help tone the muscles, overall weight loss requires a combination of a balanced diet and regular exercise.

What are the best pre-workouts for losing butt fat?

Pre-workouts containing caffeine can be effective as they boost your energy levels and help you burn more calories during your workout. However, using these products as directed is important, and considering any potential side effects or interactions is important.

Do wall sits help in losing butt fat?

Wall sits are an excellent exercise for toning the glutes and thighs. They also help to strengthen the core muscles and improve endurance.

+ 6 sources

MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.

  1. Stookey, J.D., Constant, F., Popkin, B.M. and Gardner, C.D. (2008). Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. [online] 16(11), pp.2481–2488. doi:
  2. Klempel, M.C., Kroeger, C.M., Bhutani, S., Trepanowski, J.F. and Varady, K.A. (2012). Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. [online] 11(1). doi:
  3. Tsao, C.W., Aday, A.W., Zaid Almarzooq, Alonso, A., Beaton, A., Márcio Sommer Bittencourt, Boehme, A.K., Buxton, A.E., Carson, A.P., Commodore-Mensah, Y., Mitchell S.V. Elkind, Evenson, K.R., Chete Eze-Nliam, Ferguson, J.F., Generoso, G., Ho, J.E., Kalani, R., Khan, S.S., Kissela, B.M. and Knutson, K.L. (2022). Heart Disease and Stroke Statistics—2022 Update: A Report From the American Heart Association. [online] 145(8). doi:
  4. Reinders, I., Murphy, R.A., Koster, A., Brouwer, I.A., Visser, M., Garcia, M., Launer, L.J., Siggeirsdottir, K., Gudny Eiriksdottir, Jonsson, P.V., Vilmundur Gudnason and Harris, T.B. (2015). Muscle Quality and Muscle Fat Infiltration in Relation to Incident Mobility Disability and Gait Speed Decline: the Age, Gene/Environment Susceptibility-Reykjavik Study. The Journals of Gerontology, [online] 70(8), pp.1030–1036. doi:
  5. World (2021). Obesity. [online] Available at:
  6. Kokkinos, P., Sheriff, H. and Raya Kheirbek (2011). Physical Inactivity and Mortality Risk. [online] 2011, pp.1–10. doi:


Andrew, a seasoned health coach and nutrition consultant, combines his expertise in traditional naturopathy and functional medicine with exceptional writing skills. Following a significant life change due to a car accident, he transitioned to freelance writing, dedicated to guiding readers toward a healthier, balanced lifestyle. His work is fueled by his passion for holistic wellness and a deep desire to impact others positively. Andrew holds a Bachelor's degree in Journalism, Media Studies, and Communication and a Master of Arts in the same field.


Drew is a retired ENT doctor who now lives in the Southeastern US. He was a member of the American Academy of Otolaryngology and a Fellow of the American College of Surgeons. He has a bachelor’s degree in Biology and Psychology and an MD degree. He completed his internship in General Surgery and Residency in Otolaryngology-Head and Neck Surgery and practiced for almost 30 years in all aspects of ENT, including a specialization in disorders of the ear and skull base. Drew is passionate about communicating his clinical experiences and making his knowledge more accessible to the general public by medical writing.

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