Skip to Content

Will my bum get smaller if I do squats?

Quick Answer

Yes, doing squats can help make your butt smaller over time. Squats are an effective glute exercise that can help reduce overall body fat percentage. As you lose fat through diet and exercise, the size of your rear will decrease as well. To see results, aim for at least 3 sessions per week of squats mixed with other glute exercises like lunges and bridges. Combine your workout routine with a calorie deficit to maximize fat loss.

How Do Squats Help Reduce Butt Size?

Squats are a compound exercise that targets several major muscle groups at once, including your glutes (butt muscles). They are considered one of the best butt workouts for building strength.

Here’s how squats can help make your rear smaller:

  • Burn calories and body fat – Squats are metabolically demanding. A squat session can torch over 200 calories or more. The more calories you burn, the greater your calorie deficit, which prompts fat loss all over.
  • Tone glutes – Squats don’t just burn fat, they also tone and tighten your butt muscles. As your glutes become more toned, they take up less space and become more firm.
  • Build muscle – Squats activate fast-twitch muscle fibers, stimulating muscle growth in your glutes and thighs. This helps create a “lifted” look.
  • Improve posture – Doing proper squats strengthens your lower body and core, improving posture. Better posture creates the illusion of a perkier, smaller butt.

When you lose fat and gain toned muscle, your buttocks will gradually shrink and lift for a slimmer look.

How Many Squats Should You Do?

To reduce butt size, aim for at least 3 sessions per week of 30-45 minutes of focused squatting. Shoot for 3-5 sets of 10-15 reps of bodyweight, dumbbell or barbell squats. Go for a weight that challenges you by the last few reps but allows you to maintain good form.

You can also do 100-300 rep “squat challenges” a few times per week to maximize fat burning and toning. Break the reps into manageable sets with short rests in between. Mix up your foot stance, tempo and equipment too.

Be sure to combine squats with other effective butt exercises like:

  • Glute bridges
  • Hip thrusts
  • Donkey kicks
  • Lunges
  • Step ups

This will help develop all areas of your glutes for maximum toning and fat loss.

Squat Tips for a Smaller Butt

Follow these tips to get the most out of your squat sessions:

  • Go low – Squat down until your thighs are at least parallel to the floor to fully engage your glutes. Go lower if you can maintain good form.
  • Control the movement – Squat down slowly, hold briefly at the bottom, then rise back up in a controlled motion. Don’t “bounce” out of the bottom.
  • Keep knees in line with toes – Don’t let knees cave inward to work glutes more.
  • Squeeze glutes at the top – Exhale and contract glutes as you stand up from the squat.
  • Use weights – Dumbbells, kettlebells or a barbell can increase toning and fat burn.
  • Do single-leg squats – Bulgarian split squats, rear foot elevated squats, pistol squats etc.
  • Try plyometric squats – Jump squats, squat jacks and squat tucks can rev up calorie burn.

Properly activating your glutes throughout the squat motion maximizes results.

Nutrition for a Smaller Butt

No amount of squats will make your butt smaller if your diet is not in check. To lose fat all over your body, including your glutes, you need to be in a calorie deficit, burning more calories than you consume.

Aim for a moderate calorie deficit of 15-20% below your maintenance level. This equates to around 300-500 fewer calories per day for most women.

Some tips:

  • Fill up on fiber-rich whole foods like vegetables, fruits, lean proteins and whole grains.
  • Limit processed foods, sugar, alcohol, fried foods and saturated fats.
  • Drink plenty of water.
  • Reduce portion sizes.
  • Track calories and macros using an app.

Also make sure you’re eating enough protein – around 0.5-1g per pound of body weight daily – to support muscle growth while in a deficit.

How Long Until You See Results?

With consistent strength training and proper nutrition, you can expect to see a noticeable reduction in butt size within 4-8 weeks.

However, it takes time for substantial fat loss to occur. For the best results, aim to:

  • Do focused squat workouts 3-4x per week
  • Maintain a moderate calorie deficit
  • Get adequate protein intake
  • Follow your plan for 8-12 weeks

You should begin to see and feel a perkier, slimmer butt take shape within 2-3 months. But be patient – fat loss happens gradually. Stick with your plan and the results will come.

Sample Squat Workout Routine

Here is a sample 3 day squat routine to help reduce butt size:

Workout A

  • Bodyweight squats – 4 sets x 15 reps
  • Goblet squats – 4 sets x 10 reps
  • Dumbbell stiff leg deadlifts – 3 sets x 12 reps
  • Seated leg presses – 3 sets x 12 reps
  • Donkey kicks – 3 sets x 15 reps per leg
  • Plank – 3 sets x 30 seconds

Workout B

  • Barbell back squats – 4 sets x 10 reps
  • Bulgarian split squats – 3 sets x 12 reps per leg
  • Hip thrusts – 4 sets x 12 reps
  • Lying leg curls – 3 sets x 12 reps
  • Jump squats – 4 sets x 12 reps
  • Side plank – 3 sets x 30 seconds per side

Workout C

  • Dumbbell sumo squats – 4 sets x 12 reps
  • Curtsy lunges – 3 sets x 10 reps per leg
  • Single leg glute bridges – 4 sets x 15 reps per leg
  • Seated calf raises – 3 sets x 15 reps
  • Lateral band walks – 3 sets x 20 steps per side
  • Plank – 3 sets x 45 seconds

Do cardio like jogging, biking or swimming 1-3 times per week too.

Other Tips for a Smaller Butt

A few other things you can do to help reduce your butt size include:

  • Wear shapewear like spanx or compression pants to instantly smooth and slim your rear.
  • Cut back on sodium to avoid water retention that can make your butt look bigger temporarily.
  • Drink lots of water to flush out excess water weight.
  • Get 7-9 hours of quality sleep per night for optimal fat burning hormones.
  • Manage stress levels through yoga, meditation, etc. High cortisol inhibits fat loss.
  • Opt for high protein, low carb meals which may help target glute fat stores.
  • Do HIIT circuits 2-3x per week to rev up fat burning.
  • Massage your glutes regularly to help improve circulation and drainage.

A comprehensive approach is key for long term success shrinking your bottom!

Risks of Overtraining Glutes

While regular strength training is important for slimming and toning your glutes, take care not to overdo it. Excessive squatting without proper recovery can backfire by:

  • Causing overuse injuries like knee or low back pain.
  • Leading to poor form and muscle imbalances.
  • Hampering muscle growth from inadequate rest.
  • Raising cortisol levels which can inhibit fat loss.
  • Causing excessive soreness.

Signs you may need more rest:

  • Persistent muscle soreness.
  • Decreased performance during workouts.
  • Feeling excessively fatigued, grumpy or stressed.
  • Aching knees, hips or back.
  • Lack of motivation to keep up your routine.

If you notice any of these, take an extra rest day or two. Listen to your body and avoid overtaxing your muscles. Allowing for proper recovery will lead to better progress reducing your butt size in the long run.


Regularly performing squats can help reduce the size of your rear by burning calories, toning your glutes and improving muscle definition. But other exercises, a solid nutrition plan and ample recovery time are also key.

Aim for 3-5 focused squat sessions per week over 2-3 months along with other butt toning moves. Combine this with a moderate calorie deficit, high protein intake and cardio for best results. Be patient and stick with your plan, monitoring your progress along the way.

With consistency, you can naturally sculpt a perkier, slimmer butt over time through targeted exercise and diet. Just be sure not to overdo the squatting to avoid overtraining your glutes. Allow for proper rest between squat sessions for maximum gains.