Key takeaways

  • Limited research supports spot reduction for losing butt fat, but exercises that burn calories while strengthening the glutes can help tone and sculpt your butt for a more defined shape.
  • Effective exercises include stair climbing, walking at least 8,200 steps daily, cycling, high intensity interval training (HIIT), yoga, and resistance training like squats, lunges, and hip thrusts.
  • Healthcare professionals recommend at least 150 minutes weekly of moderate intensity aerobic exercise plus 2 days of resistance training targeting all major muscle groups.

The muscles in your butt, known as the gluteus maximus, make up the largest muscle group in your body and play an important role in everyday activities, such as walking.

Many people claim to have a solution for losing fat in a specific body part, such as the butt. This is known as “spot reduction.”

While fat loss is possible, limited research supports the effectiveness of spot reduction. Fat is stored throughout the body, so when you exercise, your body uses fat from all over for energy.

People also tend to store fat in different areas. For instance, males typically store more around the abdominal area, while females store more in the gluteal area.

While spot reduction may not be possible, focusing on exercises that increase the strength, size, and mass of your glutes, while burning calories, can help tone and sculpt your butt, giving it a more defined shape.

Here are 10 exercises to add to your weekly routine.

A note on weight loss and spot reduction

Limited research supports the effectiveness of spot reduction. But adopting healthy habits can help you lose weight safely and sustainably, which can contribute to losing butt fat.

Some key habits to be mindful of include:

  • eating a nutrient-dense, balanced diet
  • exercising regularly
  • getting enough high quality sleep each night
  • managing stress
  • managing underlying health conditions, such as high blood pressure

Learn more: Science-Backed Tips to Lose Weight Fast and Sustainably

Step away from elevators and escalators! Climb the stairs whenever you can to burn calories and improve fitness.

Research suggests that even small amounts of stair climbing are associated with:

  • lower body weight, blood pressure, and cholesterol
  • lower risk of metabolic syndrome
  • improved aerobic fitness
  • improved insulin sensitivity

Some research also found that stair climbing can help increase lower body muscle strength and power, which may contribute to a more sculpted butt.

Walking is an effective low impact weight loss activity that may also contribute to the shape of your butt.

Several studies have found that walking at least 8,500 steps daily can help with weight loss and lower the risk of chronic health conditions, such as obesity.

A small study also found that walking had similar effects on increasing lower body muscle strength and size in older adults as stair climbing.

If you’re looking to incorporate more walking into your day, consider these tips:

  • go for a 10-minute walk after eating
  • instead of chatting on the phone at home, take the call while walking outside
  • go for a walk on your work lunch break with a colleague
  • use a walking pad during work, if permitted
  • join an organized walking group
Medical Perspective

“To avoid injury and prevent burnout, don’t increase your walking distance too drastically when first starting your walking program. First, develop a baseline (how many steps you typically take throughout the day), then try to increase your count by 10% to 20% each week until your desired step count is reached.”

— Gregory Minnis, DPT

Learn more about the benefits of walking and safety tips to get you started.

Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Cycling is a low impact exercise that can help you burn calories while increasing lower body strength, power, and mass.

According to the American Council on Exercise (ACE) calorie calculator, a person who weighs 170 pounds (77 kilograms) may burn around 308 calories in 30 minutes of moderate intensity cycling.

What’s more, a small 2025 study found that cycling could help increase the size and strength of your quadriceps muscles, muscle-tendon structure, and cycling performance.

To reap the benefits of cycling, you can go for a bike ride outside or cycle inside, such as by joining a spin class or using a stationary bike at home.

High intensity interval training (HIIT) is a type of workout that involves linking a series of high intensity bursts of exercise, followed by rest periods.

It’s particularly effective for maintaining or building muscle mass while decreasing total body fat and body fat percentage. This may be because HIIT exercises typically engage all major muscle groups, unlike other forms of exercise, which target specific areas.

What’s more, HIIT may provide the same benefits as other workout types but with 40% less time. If you’re on a time crunch, HIIT may be the best workout type for you.

For a glute-focused HIIT workout, try performing one set of each of the following exercises, then rest for 1 to 2 minutes. For each set, either perform 8 to 12 reps, or do as many reps as you can for 30 to 60 seconds:

Try repeating the circuit 3 to 5 times.

From Our Editors

“Pre-programming times for your HIIT exercise and rest intervals can help you stay focused during your HIIT workout. You can use free apps like Interval Timer, low cost fitness wrist watches, or more expensive fitness trackers and smartwatches.”

— Alex, Editor

Learn more about the best HIIT exercises for people of all abilities.

Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.

3 HIIT Moves for Arms and Legs

Yoga is a popular form of exercise that combines physical strength, meditation, and mindfulness.

Research suggests that yoga is particularly effective for improving lower body strength, flexibility, mobility, and balance. Certain poses, such as Half Moon Pose and Warrior Three Pose, activate the glutes.

Most yoga classes include deeper stretching to improve flexibility and promote relaxation, too.

»Learn more:Yoga for legs

Resistance training is one of the most effective types of exercise for building muscle strength, size, and mass. It involves using a specific muscle group to move against a force, or resistance.

Many lower body resistance exercises can be combined into an effective workout plan to help sculpt the muscles in your glutes while burning calories. Some exercise examples include:

Healthcare professionals recommend engaging in resistance training activities targeting all major muscles of the upper and lower body at least twice weekly.

Experts haven’t identified a specific duration or frequency of exercise for reducing butt fat. But while there are many ways to split your weekly workout routine to achieve your goals, healthcare professionals recommend that adults engage in:

  • at least 150 minutes per week of moderate intensity aerobic exercise, or at least 75 minutes per week of vigorous aerobic exercise
  • two days of resistance training sessions, targeting all of the body’s major muscle groups

A healthcare professional or personal trainer can help you develop an appropriate training plan tailored to your individual needs and fitness goals.

While mixed research supports the efficacy of spot reduction for losing butt fat, focusing on overall fat loss and glute strength can help you achieve a sculpted, rounder butt.

Burning more calories helps you lose fat, no matter where your body holds it. Building muscle increases your calorie burn while also adding more definition to your butt.

If you’re unsure how to get started, consider connecting with a healthcare professional or a personal trainer. They can help you develop a workout plan to meet your fitness goals.