• You're all caught up!

Can Squats Make Your Glutes Smaller?

author image Carolyn Williams
Carolyn Williams began writing and editing professionally over 20 years ago. Her work appears on various websites. An avid traveler, swimmer and golf enthusiast, Williams has a Bachelor of Arts in English from Mills College and a Master of Business Administration from St. Mary's College of California.
Can Squats Make Your Glutes Smaller?
Slim down your butt with a healthy diet and regular exercise. Photo Credit OSTILL/iStock/Getty Images

One exercise alone won't make you slim. While squats tone the gluteal muscles, a healthy diet and exercise plan that creates a caloric deficit is the only method for long-term slimming of a fat butt. Focus on a healthy, long-term approach and have patience to see a slimmer behind in the long term.

You Can't Focus Where You Lose

Spot reduction is a myth. When you lose weight, you lose it throughout your body. The only method to lose weight is to eat less than you expend in calories. The Centers for Disease Control and Prevention recommend losing 1 to 2 lbs. per week as a method of healthy weight loss. This method ensure a slow and steady pace and helps create a long-term lifestyle that helps you maintain the weight you've lost.

Why Include Squats

As part of an exercise program, squats are very effective exercise. They're not only efficient, but very effective at strengthening the muscles in your butt. Besides your butt, squats also strengthen your hamstrings and quadriceps muscles, slimming your thighs. They also engage your core by working the muscles in your abdomen, the transverse abdominis, and the muscles that run along your spine, the erector spinae.

Slimmer Butt

Squats work your butt, but regular exercise is critical. Give your body at least 24 hours to rest between squat sets. Doing squats more often leads to injury, which can set you back as you start or ramp up an exercise routine. Focus also on cardiovascular exercise and stretching for a healthy, well-rounded exercise routine.

Perfecting Your Form

Form is critical to a proper squat and to avoid injury. Stand with feet hip-width apart and keep your core tight to support your back. Sit back as if you're searching for a chair but keep your torso upright -- don't bow. Descend until your thighs are parallel to the floor, making sure your knees stay behind your toes to avoid overextending the knee joint. Stand back up and repeat.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media