how to get rid of butt dents

How To Get Rid Of Butt Dents? 5 Exercises To Do

Butt dents are small indentations in the skin that show up around the glutes and hips, mainly occurring on the rear end. It is also referred to as cellulite or sometimes orange peel. It affects as many as 90 percent of women over the course of their lives. It also affects men but to a much lesser degree.

The reason that butt dents are more frequent on female bodies is that it is a by-product of the estrogen hormone. Women have a natural tendency to accumulate body fat under the skin. Genetics also plays a part, with some women being more genetically disposed to butt dent than others. As women age, they are also more likely to have butt dents appear on their rear end. When we get older, our skin also becomes less flexible and elastic. 

Butt dent results in a wave-like ripple effect of cellulite that sits just under the skin.

A number of hormones have been identified as contributing to the butter dent problem. These are estrogen, thyroid, prolactin, insulin, and noradrenaline. As women age, their levels of estrogen level decrease in the same way that men’s testosterone levels decrease as they age. As a result of this, there will be a decrease in blood flow to the connective tissue that lies under the skin. Collagen production will accordingly be lessened and fat cells will grow bigger.

Another factor that may contribute to butt dent is diet. If your diet puts a large number of toxins into your body, then you will probably suffer from butt dent more than women who follow a cleaner diet. A poorly balanced diet that is heavy in high glycemic index processed carbohydrates that are high in salt and sugar is going to promote butt dent. A lack of fiber is also a contributing factor. 

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Other lifestyle factors, such as smoking and not engaging in regular exercise, are also contributing factors to the butt dent problem. It has also been shown that when women wear undergarments that are fitted with tight elastic the resultant lack of blood flow may also contribute to the problem of butt dent.

The Best Exercises to Get Rid of Butt Dent

There are a number of exercises you can do to help overcome the butt dent problem. Exercises that are targeted toward the glutes and butt muscles will make the muscles stronger and tighter to help with a butt lift. Cardio-type exercises for the entire body will help to remove fat from the area. That means that you need to be doing a combination of resistance exercises to make the butt area stronger and more muscular and cardio exercises to achieve weight loss from all over the body, including the butt area. Here are the five best exercises to do exactly that.


How to Do It:

  1. Stand in front of a step-up box with a moderate weight dumbbell in each hand with feet shoulder-width apart. The box should be 24-32 inches in height.
  2. Step your right foot up onto the top of the box and drive your left foot up as you step onto the box.
  3. Drive your left knee up as high as possible.
  4. Reverse the action to step back down. On the next step, start with your left foot.

Training Tips:

Perform your step-ups in a fast, fluid manner. Maintain a neutral spine position throughout the movement. You can use a heavier pair of dumbbells as you get stronger. 

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Treadmill HIIT

How to Do It:

  1. Get on the treadmill and do a 2-minute warm-up at a moderate walking speed. At 1mimute 30 seconds begin to speed up so that at 2 minutes you are sprinting at full speed.
  2. Continue sprinting for exactly 20 seconds.
  3. Throw your legs out to the sides of the running bed and rest for 10 seconds.
  4. Repeat this pattern for 8 rounds.
  5. Do a 2-minute warm down.

Training Tips:

Strictly maintain the 20/10 time frames. During the sprint, portions continue to push to the maximum level.

Body Weight Squat

How to Do It:

  1. Stand with your feet hip-width apart and your hands clasped together in front of your body. 
  2. With a neutral spine, hinge at the hips to lower down into a parallel squat position.
  3. Push through your heels to return to the start position.

Training Tips:

Be sure to maintain a neutral back position throughout the entire movement: do not round your back. Perform the reps in a smooth, fluid manner. You can hold 10-pound dumbbells in your hands to turn the exercise into a dumbbell squat.

Machine Glute Kickback

How to Do It:

  1. Stand alongside a glute machine and place your right foot on the footplate. Grab the handles.
  2. Push through the right foot to extend your leg back to full extension. Contract your butt muscles in the fully extended position.
  3. Reverse under control. Do the same number of reps on both legs.

Training Tips:

Do 4-6 sets of descending rep sets, starting with 30 and working down to 6, increasing the weight on every set.

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Reverse Lunges

How to Do It:

  1. Stand with your feet flat and shoulder-width apart and a light dumbbell in each hand.
  2. Take a large step backward with your left foot then lower down to drop the knee to the floor, stopping about an inch short of the floor.
  3. Push through the front thigh to return to the start position.
  4. Alternate legs on each rep.

Training Tips:

Maintain an upright back position throughout this exercise. Be sure to get a full range of motion.

Combine these exercises into a circuit routine.


You don’t have to live with a butt dent. Put these five exercises into your program, clean up your diet and, if you’re a smoker, quit the habit and you will gradually smooth out your butt to reveal a dent-free rear end.

Frequently Asked Questions

Why do I have dents on the side of my rear end?

Those dents on the sides of your buttock muscles could be because you have been training your glutes more than other parts of the body so that the glutes are over-exaggerated. Make sure that you are training all of your body equally. The other reason could be that these are butt dents, If that is the case, incorporate the exercises outlined above.

Are squats a good exercise for glutes?

Yes, squats are an effective exercise to work the glute or butt, muscles. In fact, squats are more a glute than a quad exercise. 

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

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