Does Clenching Your Buttocks Make It Smaller ?

Does Clenching Your Buttocks Make It Smaller ?
credit: Freepik

Getting toned and full-grown butts is a fitness goal of many people. Though some people want big and full-grown butts, some want exactly the opposite.

While squeezing or clenching buttocks is not a new thing. But does clenching your buttocks make it smaller?

Well, that is what we are going to discuss in this article.

Does Clenching your buttocks make them smaller?

Does Clenching Your Buttocks Make It Smaller ?
credit: Freepik
  • Buttocks are one of the most powerful and biggest muscles in our Body. But many people are likely to store the most fat on their buttocks.
  • But if you want to get rid of fat by clenching your buttocks, then it is not possible. The main reason behind that is how the body loses fat. Our body loses fat when we lose weight.

It is impossible to lose fat from a specific part of the body by doing specific exercise.


So, clenching your buttocks does not make them small but doing it can help in making them strong.

However, clenching your buttocks is a great exercise to keep your glute muscles strong and activated. 

  • If you work in the corporate sector then sitting on a chair for a whole day can weaken your glute muscles.
  • But if you clench your buttocks then it can make sure you don’t develop weak glutes.

However, you should know that it is not a resistance of high-intensity training that can help you in reducing. But you can get a few benefits by clenching your buttocks.

Does Clenching Your Buttocks Make It Smaller ?

  • The first is it can make your glute muscles strong. This helps you perform exercises like lunges, squares, and lifting heavy weights very easily.
  • The second benefit of cleaning your buttocks is the ability to engage your glutes. Many people have problems engaging their glutes properly.
  • In daily life, we usually don’t engage our glute muscles. However, when you are lifting heavy weights your glute muscles should engage to prevent any injury and back problems.
  • Glute muscles are the biggest and one of the most powerful muscles in our body. And you can use that power to lift things up and move fast, and you can keep that in check by activating your glute muscles more often.
  • Clenching or squeezing your buttocks is the one thing to do that.

There are many other ways that can help you reduce the fat on your buttocks and make them small or slim. 

If you are wondering whether squeezing your buttocks increases your butt size, then check out this article – Does Squeezing a Stress Ball Build Muscle?

The best exercise that can help you do so is running.

  • Running helps in burning the maximum amount of calories.
  • The only way to get slim buttocks is to go through calorie deficits. Running burns more calories than just clenching your buttocks.

Cycling is another exercise that can help you lose that extra fat on your thighs and glutes.

  • However, if you want to get slim buttocks fast and easy, then the only thing is to reduce the calorie intake.
  • It is easier to eat less than burning those extra calories. But don’t overdo it as reducing your calories too much can have a very bad outcome. 

To know more about this, you can check this article – How Many Kilometers to Run to Lose 1kg?

If you don’t want to go to the gym then check out these glute exercises at home.

Glute clenching vs glute bridge

According to the latest study done by  PeerJ—the Journal of Life and Environmental Sciences, squeezing your buttocks helps them to get strong.

Does Clenching Your Buttocks Make It Smaller ?

The study was basically done in a way to find the effect of squeezing the buttocks. 

  • During the study, participants were divided into two teams. One team is offered to do a butt squeezing, while the other team has to do a glute bridge. 
  • But before performing the assigned activities, every participant’s hip girth and hip extension were tested. 
  • All participants are made to do they perform a vertical jump, broad jump, and timed single-leg bridges before doing the assigned activity.
  • After taking the measurements, participants were assigned to do the assigned activity for 15 minutes a day.
  • Participants in team A are told to squeeze their buttocks for few seconds as tight as possible until they release the tension. They have to do this for 15 minutes. 

Well, the result of the study is not what everybody expected. The results showed that team A who had to do butt squeezing made 16 percent more progress than team B 11%, which is assigned to do glute bridge.

After the study, the researchers also gave the reason behind this finding. According to them the main reason why glute squeezing or clenching is more effective is because of the fact that while performing a movement only glute muscles are involved.

On the other hand, if we talk about glute bridge then multiple muscles like hamstrings, and quads are also involved. 

Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.