Does Jogging Make Your Buttocks Bigger Or Smaller

Many people wonder about the effects of jogging on their buttocks. There’s a common belief that jogging can make your buttocks smaller due to the fat-burning nature of the exercise. On the other hand, some argue that jogging can actually make your buttocks bigger by toning and tightening the muscles in that area. As a passionate runner and fitness enthusiast, I’ve delved into this topic to uncover the truth.

The Science Behind Jogging and Buttocks

When you go for a jog, your gluteal muscles, which make up your buttocks, are definitely engaged. They are crucial in propelling you forward and providing stability during your run. However, the effect of jogging on the size of your buttocks is not solely determined by the activity itself, but rather by a combination of various factors.

Muscle Toning and Strengthening

Jogging is a great way to tone and strengthen your gluteal muscles. As you run, these muscles are activated to a significant degree, and over time, this can contribute to a more defined and lifted appearance in your buttocks. However, this toning and strengthening effect may not necessarily lead to a significant increase in size.

Fat Loss

Jogging is a cardiovascular exercise that can contribute to overall fat loss, including fat stored in the buttocks. As a result, some individuals may experience a reduction in the size of their buttocks as they lose body fat through regular jogging and a healthy diet.

Genetics and Body Composition

It’s important to recognize that the size and shape of your buttocks are also influenced by genetics and your overall body composition. While jogging can play a role in sculpting and toning the muscles, the ultimate impact on the size of your buttocks can vary from person to person.

My Personal Experience

Speaking from my own experience, I have found that incorporating jogging into my fitness routine has helped me achieve a more toned and lifted appearance in my buttocks. Furthermore, the overall reduction in body fat from regular running has contributed to a leaner silhouette, including my buttocks. However, it’s essential to note that individual results may vary.


In conclusion, the effects of jogging on the size of your buttocks are multifaceted and can be influenced by muscle toning, fat loss, genetics, and overall body composition. While jogging can contribute to a more toned and lifted appearance in the buttocks, the impact on size may differ from person to person. Ultimately, incorporating jogging into a well-rounded fitness routine, along with mindful nutrition, can contribute to overall body composition goals. So, whether your goal is to make your buttocks bigger or smaller, jogging can be a valuable component of your fitness journey.