Over the past decade, the Kardashians’ unshakable influence has led to more and more women trying to achieve perfect, round butts. But strong buttocks aren’t just an aesthetic goal—they’re now also considered an important indicator of our overall health.
“The gluteus maximus is the powerhouse of all human movement,” says University of Westminster researcher Marjola Thanaj, Ph.D. “This is a key feature that distinguishes us from other primates.”
A new study led by Dr. Thanaj shows that the shape of the gluteus maximus muscle, located deep in the buttocks, can provide an early warning sign of the risk of type 2 diabetes.
A team of researchers from the University of Westminster used more than 60,000 MRI scans collected by the UK Biobank project to study muscle changes caused by age, lifestyle and the onset of disease. This data is combined with each person’s lifestyle and health data.
The results showed that men and women’s muscles changed in markedly different ways, with each gender closer to developing type 2 diabetes.
In men, the gluteus maximus muscle becomes thinner in specific areas, with some areas even losing a quarter, making it appear more sunken on scans. In comparison, women’s muscles appear larger – deceptively so, as this change is actually caused by fat seeping into the muscles.
“The findings suggest that the gluteus maximus is a good indicator of metabolic health,” Dr. Tanaji said.
Clues can be found in different bottom shapes that may reflect the underlying health and function of your glutes. Here are five common shapes and their meanings.
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Because fat is evenly distributed over the upper and lower parts of the buttocks, this body type is popular with women, as evidenced by the popularity of the “Brazilian butt lift.” For men, it is often associated with health and masculinity.
Dr Henry Chung, lecturer in physiology at the School of Sport, Rehabilitation and Exercise Science at the University of Essex, said: “A rounded bottom may indicate good muscle mass in the buttocks and a good distribution of muscle and fat around the whole buttocks. “Because the bottom is fuller, it may mean there is more muscle, which means more strength and stability.”
“People with round butts probably have good lower-body strength,” agrees Kate Rowe-Ham, a personal trainer and author of books on health and fitness for middle-aged women. Own your menopause. “They might be doing activities like weightlifting, sprinting and rock climbing.”
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This shape, which is fullest at the base and tapers near the waistline, is most common in women and is also associated with health.
“Women generally don’t like a pear shape, which means they tend to keep fat around the hips and thighs, but that’s much healthier than keeping fat around the middle of the body and around organs,” says Loweham.
Overall size and tone are important, but if your buttocks are perky, rather than saggy, that’s a good sign. “This shape is a sign of better metabolic health than most other shapes, showing strong mid-lower glutes and thighs,” says Dr. Chung.
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This shape has more mass in the upper part of the base, with very little intersection with the thighs. This condition is common in postmenopausal women due to hormonal changes.
“As women age and lose muscle, fat distribution also shifts from the hips and thighs to the abdomen,” says Roham. “They will find that fat accumulates in the buttocks and top of the buttocks, forming a ‘triangular handle’.”
Dr. Chung says this lack of volume is a sign of weak lower gluteal muscles and thighs.
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Flat hips and gluteal muscles, with a lack of fullness at the top or lower part of the gluteus maximus, is a shape that can be seen in either men or women—although it’s usually more pronounced in men due to a lack of hormone-driven fat around the buttocks and buttocks.
It usually indicates a tendency to store fat in the middle or around the handles of the waist, and may also mean reduced glute muscle size or activity. “If this is the case, it could result in decreased overall lower body strength, decreased hip and trunk stability, and increased loading on the lower back and knees,” says Lowe-Ham.
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Glute mass, skin elasticity and firmness decrease in both men and women as they age. Flat, sagging, deflated-looking buttocks are common regardless of a person’s weight. “I see this all the time even in very slim people,” Roerham said. “They may look great in their clothes, but if they don’t exercise to maintain muscle mass, their bodies won’t be able to future-proof themselves.”
“Flat bottoms often mean weak gluteal muscles, which can lead to problems such as back, knee or hip pain,” says Dr. Chung. Poor posture, reduced mobility, and decreased strength are also potential problems.
Why our hips are so important to our health
As the largest muscle in the body, the gluteus maximus propels forward and stabilizes the pelvis and trunk, allowing us to walk, run, climb and stand from a seated position with efficiency and control.
It also plays an important role in how efficiently we process and use energy – if we don’t process and use energy efficiently, it can lead to conditions such as type 2 diabetes, fatty liver disease and cardiovascular disease.
“Large muscles like the glutes are almost like the ‘engine’ of the body,” explains Dr. Tanaji. “The healthier and stronger these muscles are, the better the body is able to control blood sugar, store and burn fuel, and support healthy aging.”
Although new research shows that type 2 diabetes triggers different responses in men and women to the structure of their gluteus maximus muscles, in both cases healthy muscle tissue is reduced.
Dr. Chung explains that it’s especially important to maintain your gluteal muscles because they are the main site of glucose uptake in the body. “More muscle means more glucose is absorbed and stored, which lowers blood sugar levels,” he says.
“Adding muscle also increases resting metabolic rate—the number of calories burned while at rest—while adding fat does the opposite, decreasing metabolic efficiency.”
He added that this area of the body is also “strongly associated with physical movement and longevity – more muscle means slower aging and the ability to carry things, go upstairs, maintain balance, etc. for longer”.
What determines the shape of your butt?
Several factors affect the shape and size of our buttocks, including our overall weight, which is affected by the calories we burn and the amount of exercise we do.
“Genetics, pelvic width, hip bone shape and where a person stores fat also play a role,” says Dr. Chung. Women are biologically predisposed to store more fat in and around the buttocks to support fertility, pregnancy, and lactation, while men tend to have a higher proportion of lean muscle in the gluteal region due to testosterone, strength, and propulsion.
Most of the fat we see in this area is under the skin, which is much less harmful than visceral fat around organs, which has been linked to a higher risk of conditions like type 2 diabetes, high blood pressure, heart disease, stroke, and some cancers.
“However, intramuscular fat, the deep fat that penetrates the muscles, can reduce muscle efficiency and negatively impact metabolic health,” says Dr. Chung.
Aging, inactivity, and diseases such as type 2 diabetes and obesity are associated with higher levels of this type of fat, but exercise, especially resistance training, can help reduce it.
Five simple ways to keep your glutes in good working order
“Targeting the gluteus maximus is critical as we age because strong muscles serve as anchors for the entire body so we can continue to run, jump, respond to falls, maintain good balance, and more,” says Dr. Chung.
1. Reduce the time you spend sitting
“Rest more and exercise more,” he said. Ideally, we should stand up and move around every 30-60 minutes.
2. Squat 20 times a day, or 5 times during each screen break
“Elevate your heels slightly with a rolled-up mat or towel, which will help you go deeper into the squat and really target your glutes,” says Loweham.
3. Add clamshells to your daily routine
Lie on your side with your hands under your head and your knees bent at a 90-degree angle. Lift your upper knees toward the ceiling, like a clamshell open, keeping your hips steady and your feet touching, then slowly lower your back. “It works the glutes and also strengthens and stabilizes the glutes and core,” says Lowe-Ham.
4. Climb the stairs
“Climb the stairs, climb a mountain, or go hiking—find an activity that’s more advanced than walking,” says Dr. Chung. This type of exercise will strengthen your leg muscles and exercise your entire cardiovascular system as well as your glutes.
5. Squeeze your buttocks
Squeeze your buttocks for five seconds 10-15 times a day to activate and strengthen the muscles.
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