how to lift a saggy butt

How To Lift A Saggy Butt? 9 Things You Should Do

Nobody likes a saggy butt. In their desperation to get rid of their loose, sagging rear end, many people resort to surgery. But there’s a better, more natural way. The combination of diet and targeted resistance training exercise can transform your saggy butt into a toned and firm rear end. This article will show you how.

1. Strength Training

Your butt is made up of muscle. In fact, there are three of them, collectively known as the glutes. The largest, and the one which is most visible, is the gluteus maximus. In order to transform saggy buttocks into a lifted, tight, and toned rear end, you need to be doing resistance training exercises to target the glutes.

Here are 5 exercises that you should be doing to target that part of your body. Choose 3 of them to combine into a workout program. Do your weight training workout routine 2 times per week, with at least 48 hours between workouts.

2. Hip Bridge Marches

Step by Step How To

  1. Get down on the floor in a tabletop position with your feet directly below your knees.
  2. Bring your right knee up as high as you can, lower it and then repeat with the left knee.
  3. Continue this marching pattern to complete your rep count.
  4. Do 3 sets of 15 reps. on each leg

Training Tip

In the top position, squeeze your gluteal muscles tightly. You can make the exercise harder by doing the banded glute bridge.

3. Dumbbell Deadlift

Step by Step How To

  1. Stand with your feet flat on the floor, hip-width apart, and a pair of dumbbells held at your sides at arm’s length.
  2. Hinge at the hips as you drop your butt back and lower the dumbbells down your legs towards the floor as far as you can go.
  3. Power drive your hip flexors forward as you come back up to the starting position.
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Training Tip

Squeeze your glutes tightly in the top position. Variations of this exercise that also target the glutes are the Romanian Deadlift, the banded single-leg tempo deadlift, and the single-leg deadlift.

4. Lunge Hops

Step by Step How To

  1. Stand in a staggered position and drop down to a lunge position with your hands at your sides in a running pose.
  2. Jump directly into the air as you change your leg position mid-flight to come down with the opposite feet forward and back.
  3. Do 3 sets of 15 reps.

Training Tip

Pump your arms to create momentum on the jump. 

Again, you need to tightly contract your butt muscles in the top position of this exercise.

5. Lying Ball Bridges

Step by Step How To

  1. Lie on your back on the floor with a Swiss ball at your feet, resting your heels on it with your knees bent. Your arms should be spread out at shoulder level on the floor.
  2. Thrust your hips into the air to full extension.
  3. Lower and repeat.
  4. Perform 3 sets of 10-12 reps.

Training Tip

Forcefully contract the glutes in the top position.

6. One Legged Hip Bridges

Step by Step How To

  1. Lie on the floor on your back with your knees bent and feet pulled up to your butt. Spread your arms on the floor. Now raise your left leg directly up into the air.
  2. From this starting position, thrust your hips into the air, holding the extended leg position for a 2 count.
  3. Lower and repeat.
  4. Do 3 sets of 12 reps on each leg
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Training Tip

Try to keep the raised leg as straight as possible throughout the movement. 

7. Incline Treadmill

To achieve firm buttocks, you should supplement your strength training sessions with 3 sessions per week of walking on a treadmill with an incline of between 10-15 percent. Walk at a speed of 4 miles per hour for 30 minutes each time. 

Walking on an incline treadmill will directly work your gluteus maximus. At the same time, it will burn a lot of calories to help you to maintain the negative calorie balance you need to get rid of butt fat.

8. HIIT Training

High-Intensity Interval Training (HIIT) is the most effective form of cardio to get rid of fat from all over your body. HIIT involves doing repeated rounds of fast, intense cardio interspersed with short rest periods. 

You can use all kinds of cardio equipment to do HIIT workouts. I like to do it on a treadmill by starting with a 2-minute warmup, then sprinting at high speed for 20 seconds. Next, throw your legs out to the sides of the running belt and rest for exactly 10 seconds. Repeat this sprint, rest pattern for a total of eight rounds. Finish with a 2-minute warm down at a moderate speed.

Do your HIIT sessions 3x per week on alternate days.  

9. Nutrition

The final part of your plan to lift your sagging butt is to follow a healthy reduced-calorie diet. You should cut back your caloric intake by 500 calories per day from your daily maintenance level. That, combined with the calorie burn from your workouts will allow you to maintain the daily caloric deficit which is needed to lose weight from your buttocks. 

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Your healthy diet should involve cutting back on your consumption of processed carbohydrate foods and increasing your intake of lean protein foods. Get your energy from healthy carbs like sweet potato, green leafy vegetables, broccoli, and fruits. A balanced diet should also include healthy fats like avocado, walnuts, and coconut oil.


The combination of strength training butt exercises, cardio and healthy nutrition will allow you to achieve a butt lift without having to go under the knife. Follow the plan outlined in this article consistently for 3 months and you will be delighted with your butt transformation. 

Frequently Asked Questions

How long does it take to lift a sagging butt?

The length of time it takes to lift a sagging butt depends on how much body fat is covering your butt muscles. Most people will be able to make impressive changes to their butt within 3 months. 

Is it possible to lift your buttocks?

Yes, it is possible to lift your buttocks. By doing butt boosting exercises for muscle gain, tightness, and tone you will be able to lift your glutes and improve your butt shape. 

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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