How to Fix a Saggy Butt ？

How to fix a saggy butt is a question many people ask — To turn things around, what really helps is moving more, eating well, and taking care of your skin when needed.

When your glutes stop doing their job, your butt can start to lose shape. It might look flatter, feel softer, and just not sit right in your clothes anymore. Over time, everything shifts down a bit — muscle fades, and what’s left doesn’t hold up like it used to.

To rebuild shape and strength, you need the right moves — ones that hit your glutes from every angle. These five exercises are designed to do exactly that:

• Hip Thrusts
  
• Glute Bridge March
  
• Fire Hydrants
  
• Bulgarian Split Squats
  
• Curtsy Lunges

1. Hip Thrusts

One of the best moves for anyone wondering how to fix a saggy butt — hip thrusts help restore strength and lift to your glutes, especially if they’ve gone flat from long periods of sitting.

How to Do It

• Set up with your upper back against a bench, knees bent, and feet planted firmly on the ground.
  
• Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees.
  
• At the top, tighten your glutes, then lower your hips with control.

Benefits

• Directly targets the gluteus maximus, the largest butt muscle.
  
• Helps build shape, strength, and lift in your backside.
  
• Ideal for fixing flat or sagging glutes caused by sitting too much.

Tips

• Keep your chin tucked to avoid arching your lower back.
  
• Pause and squeeze at the top for 2–3 seconds to fully activate your glutes.
  
• Make sure your knees stay in line with your toes — don’t let them cave inward.

2. Glute Bridge March

This bodyweight move builds stability, strengthens both glutes and core, and helps improve control in each side of your body.

How to Do It

• Lie on your back with your knees bent, feet flat on the floor, and about hip-width apart.
  
• Press through your heels to lift your hips and hold a strong bridge position.
  
• From there, raise one knee toward your chest, lower it slowly, and repeat on the other side.

Benefits

• Strengthens glutes and core simultaneously.
  
• Builds hip stability and control.
  
• Great for beginners or people with lower back issues.

Tips

• Don’t let your hips drop while marching.
  
• Keep your core engaged to stay stable.
  
• Move slowly and avoid rushing through reps.

3. Fire Hydrants

This simple move wakes up the side of your glutes — great for adding shape and giving your hips more control and movement.

How to Do It

• Get down on all fours. Keep your hands under your shoulders and your knees under your hips.
  
• Bend one knee and lift that leg out to the side. Keep your back still while you move.
  
• Lower with control and repeat on the other side.

Benefits

• Activates the gluteus medius, key for outer butt shape.
  
• Improves hip mobility and muscle balance.
  
• Helps create a rounder, more lifted look.

Tips

• Keep your core tight so your hips don’t twist.
  
• Focus on slow, controlled movement — avoid swinging your leg.
  
• Try adding a resistance band for more burn.

4. Bulgarian Split Squats

This single-leg exercise builds serious strength and size in the glutes, while also improving balance and posture.

How to Do It

• Stand a few feet in front of a bench and place one foot behind you on the bench.
  
• Lower your back knee toward the ground while keeping your front heel grounded.
  
• Push through your front heel to return to the starting position. Switch legs.

Benefits

• Builds glute strength and size on each leg separately.
  
• Enhances balance, core stability, and coordination.
  
• Helps correct muscle imbalances that contribute to sagging glutes.

Tips

• Keep your upper body straight and don’t let your chest collapse.
  
• Make sure your front knee stays in line with your foot.
  
• Start with bodyweight before adding dumbbells for extra resistance.

5. Curtsy Lunges

A stylish twist on the classic lunge, this move targets the glutes from a different angle — helping to shape and lift your butt while engaging inner thighs.

How to Do It

• Stand tall, then step one leg behind and across the other like you’re doing a curtsy.
  
• Lower your hips until your front thigh is parallel to the floor.
  
• Push through your front heel to return to standing. Switch sides.

Benefits

• Hits the gluteus medius and minimus to improve side shape and lift.
  
• Tones inner thighs while keeping glutes engaged.
  
• Adds variety to leg day and helps with hip stability.

Tips

• Take a big enough step back so your knees don’t collapse inward.
  
• Keep your chest up and core engaged.
  
• Move slow and steady — balance is key with this move.

Fixing a saggy butt isn’t about doing a hundred random squats. It’s about training smart with moves that actually target your glutes.

These five exercises — Hip Thrusts, Glute Bridge March, Fire Hydrants, Bulgarian Split Squats, and Curtsy Lunges — work together to lift, tighten, and reshape your backside.

Do them consistently, focus on form, and you’ll start to feel and see the difference.

If you’re wondering how to fix a saggy butt the right way, this is where it starts — not with luck, but with a solid glute plan that actually works. And if you’re training at a gym, adding a hip machine gym can take your results even further by providing extra resistance and stability.

Max Lane

I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.

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