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How To Lose Butt Fat – 10 Easy & Helpful Exercises [2022 Updated]

Updated on - Written by
Medically reviewed by Ramakrishnan, G., Ph.D

Lose Butt Fat Permanently

Want to lose butt fat permanently? Exercises To Lose Butt Fat?

You are not alone. Getting a toned butt is a fitness goal for many but achieving it will take some work. 

The right exercise routine can help you burn your butt fat and tone your butt muscles to achieve toned rounded buttocks. 

You can also capitalize on the relationship between supplements such as CBD oil and weight loss.

10 Quick & Effective Exercises To Lose Butt Fat Permanently

These exercises are great for toning your butt muscles and burning butt fat. 

  • Kickbacks 
  • Squats 
  • Step climbing 
  • Running 
  • High-intensity interval training (HIIT)
  • Lunges 
  • Lateral band walk 
  • One leg deadlifts
  • Chair pose 
  • Side-lying hip abduction

Spot reduction of fat in your buttocks alone is almost impossible. The best way to reduce your butt fat is to work towards a general weight loss. 

When you lose weight generally,  you will lose fat in your face, belly, butt, arms, thighs, and other parts of your body. 

You will need to pay attention to your nutrition during this time. Moderately reducing your daily calorie intake can help with general weight loss.  

Consider eating health friendly foods so that you are not missing out on your necessary nutrition.  

Power training exercises that target the muscle groups in your buttocks help you build muscle and are also great for promoting weight loss. These workouts should help you tone your butt muscles. Combining diet and exercise should also improve your results. 

You might need to seek medical advice before you jump on these exercises.

10 Easy Exercises To Reduce Butt Fat


Kickbacks are great for targeting the gluteus muscles. They are simple to perform and do not require special equipment and you can quickly get into a routine at home. 

You could bruise your knees if you attempt this exercise on the bare floor. Consider laying down an exercise mat before you begin. If you cannot get your hands on an exercise mat, an old towel will do. 

Here is how to do it 

  • Get on all fours with your knees and palms pushing the floor. 
  • Fully extend right legs till toes are nearly touching the floor 
  • Kick your heels upwards while keeping your legs straight and return your leg down 
  • Repeat the same motion 12 times on your right leg before switching to your left and doing it again. 


Would our butt exercises list be complete without squats? 

Squats became a popular exercise for people trying to tone their butt muscles. It has lived up to its reputation and many people report positive results on their butts from performing squats. 

The great thing about squats is that it works on several muscle groups in your butt, thighs, and abdomen. Therefore helping to tone your lower body and midsection. 

Here is how to do squats right. 

  • Keep your shoulders level and extend your arms in front of you 
  • Stand with your feet shoulder-width apart 
  • Lower your body slowly bringing your butt as close to the floor as you can
  • Ensure your back remains straight during your descent 
  • Return to your starting position 
  • Repeat the entire process

If you want a more intense workout to burn more weight, consider using weights. The steps for the exercise remain the same but you would have to hold the weights in your hands while squatting. 

You could also tweak your squats workout to activate your gluteus medius[1] and gluteus maximus muscles by doing the single-leg squat. 

To perform the single-leg squat, you should:

  • Extend your hands in front of you at shoulder level 
  • Straighten your right leg and extend it forward 
  • Slowly bring your butt close to the ground while keeping your back straight 
  • Return to your starting position and repeat several times for both legs. 

Split squats are another variant of the exercise for toning your butt muscles. A study shows that it is more effective than deadlifts and good morning on your gluteus maximus muscles.

Step Climbing 

If you want to tone your butt muscles, you might want to use the stairs.

Step climbing is easily one of the easiest exercises that you can do to tone your muscles. You only need a flight of stairs and willpower to get started. 

Step climbing also helps strengthen and tone your upper legs. 

We are not done yet. 

Using the stairs can improve your oxygen uptake and reduce your bad cholesterol levels. Therefore, for your heart health[2] consider using the stairs today. 

You can get your step climbing exercise when you:

  • Use the stairs 
  • Use step climbing machines at the gym 
  • Go bouldering 
  • Hike uphill 


If you are looking to burn fat in your buttocks then you should include running in your exercise routine. 

Cardio such as running is excellent for losing weight. They also turn up your heart rate and have multiple benefits[3] for your heart health. 

Running for 30 minutes daily can burn fat and bring you closer to your fitness goals. 

The general weight loss you might experience from running regularly could translate to less fat in your butt. 

It goes further. Running gives your butt and thigh muscles a good workout.  Hence, it is a great way to get a rounder butt. 

While running is a more intense workout than walking, you can opt for walking if you cannot run. It is still a great way to work those muscles and burn fat cells. 

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) involves committing to a single activity for a short period followed by a slow-paced activity for a longer period. 

HIIT has become an increasingly popular fitness trend for losing weight[4] with success. 

If you have got a tight schedule and you are worried about finding enough time to commit to exercising, HIIT might be the option for you. 

HIIT compresses intense workouts into a short time frame so that you can get the most benefits within your tight schedule. 

A simple HIIT routine that you could try might involve:

  • Warm-up 
  • Run on your treadmill for 1 minute at 7mph
  • Run on your treadmill for 2 minutes at 5mph
  • Repeat the process for 15 minutes 


One of the best strength training exercises for your lower body is lunges. Variations of this exercise include forward, sideways, and transverse lunges. 

Lunges activate your gluteus maximus muscles as well as your thighs and calves. 

Here is how to perform forward lunges:

  • Stand with your feet apart at about your hip’s distance
  • Put your right leg forward
  • Lower your body slowly keeping both knees at 90°
  • Ensure that your left knee does not touch the ground and your right knee does not move beyond your toes on your left foot 
  • Return to your original position and repeat the motion several times for both legs

Lateral Band Walk 

For this exercise, you will need to get resistance bands. 

The lateral band walk makes a great warm-up exercise before you dive into more intense workouts such as running. It is also helpful in toning your gluteus medius muscles. 

Once you have got your resistance band, here is how to do the lateral band walk:

  • Place your resistance band flat against the balls of your feet 
  • Stretch your legs to shoulder width and evenly distribute your weight 
  • Bend slightly into a semi-squat position 
  • Squeeze your core muscles and glutes 
  • Take a step about three inches to your right 
  • Take another step about three inches to your left 
  • Repeat this motion about ten times

A higher level of resistance from your resistance band gives you a more intense workout to burn more calories.

One Leg Deadlifts

Deadlifts can give your gluteus muscles an intense workout. You might need to use weights if you want to increase the intensity. 

Here is how you do the basic one leg deadlifts:

  • Stand on one leg
  • Extend your other leg backward, keeping your shoulders back and your back straight 
  • Lower your torso forward but not below your hips 
  • Return to your starting position and repeat the motion several times 

You can rest on your non supporting leg for some time if the workout gets too intense for you. 

Chair Pose 

If you are into yoga you have probably heard of the chair pose. Just like squats, it targets your buttocks and back fat. 

You could think of the chair pose as static squats. 

You can perform the chair pose anywhere you find a sturdy wall. Here is how to do it:

  • Stand straight with your back to the wall 
  • Get into a squat using the wall for support 
  • Extend your hands forward at shoulder level 
  • Hood the pose for 15-60 seconds depending on your endurance level 

Side-lying Hip Abduction

The Side-lying hip abduction is a buttock and hip toning exercise that you can do on your exercise mat. 

It targets your gluteus medius muscles. If you want to increase the challenge you could use ankle weights for resistance. 

Here is how you do the side-lying hip abduction:

  • Lie on one side keeping your knees together and your legs straight 
  • Support your head with your arm 
  • Raise your top leg slowly as high as you can without rotating your pelvis 
  • Return your leg to your starting position slowly 
  • Repeat the motion several times for both legs 


If you want to get rid of butt fat and keep it off, you will have to work for it. It takes the right cocktail of exercises to help you lose fat and tone your butt muscles. 

Spot reduction of butt fat is not practical. However, these exercises could help you tone your butt muscles to burn fat.  

Aerobic activity to burn more calories is also important. 

+ 4 sources

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  1. Han, H., Yi, C., You, S., Cynn, H., Lim, O. and Son, J. (2018). Comparative Effects of 4 Single-Leg Squat Exercises in Subjects With Gluteus Medius Weakness. Journal of Sport Rehabilitation, [online] 27(6), pp.513–519. Available at: https://pubmed.ncbi.nlm.nih.gov/28714757/
  2. ‌Boreham, C.A.G. (2005). Training effects of short bouts of stair climbing on cardiorespiratory fitness, blood lipids, and homocysteine in sedentary young women. British Journal of Sports Medicine, [online] 39(9), pp.590–593. Available at: https://bjsm.bmj.com/content/39/9/590.full?sid=0603c7be-11a2-43f8-a8bc-2a4b21a759eb
  3. ‌Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology, [online] 64(5), pp.472–481. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/.
  4. ROY, M., WILLIAMS, S.M., BROWN, R.C., MEREDITH-JONES, K.A., OSBORNE, H., JOSPE, M. and TAYLOR, R.W. (2018). High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults. Medicine & Science in Sports & Exercise, [online] 50(9), pp.1818–1826. Available at: https://pubmed.ncbi.nlm.nih.gov/29683919/

Medically reviewed by:

Jennifer Anyabuine holds a bachelor's degree in Biochemistry from the University of Nigeria Nsukka and is currently a medical student. She is a freelance medical writer specializing in creating content to improve public awareness of health topics.

Medically reviewed by:

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