9 Effective Exercises To Reduce Gluteal Fat

Excess body fat can appear in any spot on your body but can be especially dreadful when it starts accumulating on your butt. Having a larger than desired butt can be a blow to your self-esteem and can make picking out clothes difficult. The good news:


There are exercises that you can do to burn excess butt fat while toning the glute muscles to shape a lean derriere. Check with your health care provider before beginning any fitness regimen.

1. Lunges:

Lunges are great for toning your butt and quads. It also strengthens the hamstrings and reinforces the core. Done correctly, lunges are extremely safe and effective. To perform a lunge.

How To Do?

  • Stand with your feet close to each other.
  • Keep your head and chest up.
  • Keep your hands to your sides.
  • Take a large step forward with one leg. Stop when your knee at a 90 degree angle.
  • Using your front leg, push through your heels and rise until your legs are extended.
  • Repeat the movement 15-20 times.

2. Squats:

The squat is the king of all exercises. Without a doubt, squats are one of the best butt toning exercises. The squat utilizes the glutes, a.k.a. the butt, to a great degree. This is important because the gluteus maximus is the largest single muscle of the body and you need to stimulate it effectively in order to promote muscle growth and fat loss. Also, squats strengthen the lower back and core. Here’s how to perform a bodyweight squat.

How To Do?

  • Stand with a shoulder width stance.
  • Hold your hands straight in front of you.
  • Drive your hips back and bend your legs 90 degrees.
  • Push through your heels and extend your legs.
  • Repeat the movement 15-20 times.

3. Deadlifts:

Last but not least, the deadlift. Deadlifts, like the squats involve the whole body. However, unlike squats and lunges, you do need some weights (either a barbell, dumbbell, or kettlebell) to perform the deadlift. Here’s how to perform a deadlift using a kettlebell.

How To Do?

  • Stand upright with your feet shoulder-width apart.
  • Hold the kettlebell with both hands.
  • Bend your knees and lower your body until the kettlebell passes between your knees.
  • Stand up slowly, driving through your heels while keeping your abs tight.
  • Pause at the top of the movement.
  • Repeat the movement 15-20 times.
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