How to Get Rid of Underbutt Crease

The Underbutt Crease You Hate (It's Not Just Fat)

You're here because you want to know how to get rid of underbutt crease, and you're probably tired of generic advice that hasn't worked. That stubborn fold where your glutes meet your hamstrings isn't just "fat" you can spot-reduce; it's a combination of overall body fat and underdeveloped muscle. You can significantly reduce its appearance in as little as 8-12 weeks by focusing on a consistent 300-calorie daily deficit and targeted strength training. Most people try endless cardio, light resistance band work, or random glute exercises, but these approaches often fail to address the root cause. You need to build the muscles that lift and fill out that area – specifically your gluteus maximus and hamstrings – while simultaneously dropping overall body fat. This isn't about magic creams, impossible diets, or hours of isolated exercises. It's about smart, progressive training and precise nutrition.

Think of it this way: the "crease" is often a lack of muscle fullness above and below the fold, combined with a layer of fat. If you only focus on fat loss, you might get smaller, but the shape won't change dramatically. If you only focus on muscle building without addressing fat, the muscle will grow underneath the existing fat, making the area feel firmer but not necessarily more defined. To truly get rid of underbutt crease, you must do both. You will challenge your glutes and hamstrings with heavy, compound movements to promote growth, and you will create a calorie deficit to encourage your body to tap into fat stores. This dual approach is the only way to sculpt a lifted, defined glute-ham tie-in that makes that crease disappear. We're talking about real, measurable changes, not just temporary fixes.

Why Spot Reduction is a Myth (And What Actually Works)

The biggest mistake people make when trying to get rid of underbutt crease is believing in spot reduction. You cannot pick and choose where your body loses fat. Doing 100 glute bridges a day will strengthen your glutes, but it won't specifically burn fat from your underbutt area. Your body decides where it pulls fat from, and it's usually a systemic process. When you create a calorie deficit – eating fewer calories than you burn – your body starts to use stored fat for energy. This fat comes from all over your body, including your belly, arms, and yes, your underbutt. The underbutt crease is often one of the last places to see significant fat loss because it's a common storage area for many people. This means patience and consistency are crucial.

The "why" behind this approach is simple physiology. Muscle growth (hypertrophy) happens when you challenge your muscles beyond their current capacity, forcing them to adapt and grow stronger and larger. Fat loss happens when your energy intake is less than your energy expenditure. Combining these two forces is what transforms your physique. You need to eat enough protein to support muscle repair and growth, typically 0.8-1 gram per pound of bodyweight (e.g., 140-180g for a 170lb person). You also need to lift heavy enough to stimulate those muscles. For your glutes and hamstrings, this means compound movements that engage multiple muscle groups, not just isolated exercises. Light weights and high reps are great for endurance, but they won't build the dense muscle mass needed to fill out and lift the glute area. Understanding this fundamental principle is the key to unlocking real, lasting change.

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The 8-Week Protocol to Sculpt and Lift (3 Key Movements)

To effectively get rid of underbutt crease, you need a focused, progressive training plan combined with a consistent calorie deficit. This 8-week protocol targets the glutes and hamstrings directly, building the muscle density needed to create a lifted, defined look. You will train these muscle groups 2-3 times per week, allowing for adequate recovery.

Step 1: Master the Calorie Deficit

This is non-negotiable for fat loss. Calculate your maintenance calories (use an online TDEE calculator, then subtract 300-500 calories). For most women, this means aiming for 1600-1800 calories daily. For most men, 2000-2300 calories. Track everything for at least 7 days to get an accurate baseline. Prioritize protein intake: 0.8-1 gram per pound of bodyweight. For a 140lb woman, that's 112-140g of protein daily. For a 180lb man, 144-180g. Fill the rest with complex carbohydrates and healthy fats. This deficit will lead to a sustainable fat loss of 0.5-1 pound per week, which is ideal for preserving muscle.

Step 2: Focus on 3 Core Exercises

These movements are your heavy hitters. They recruit the most muscle fibers and allow for progressive overload. Perform 3-4 sets of 8-12 repetitions for each, pushing close to failure on your last set. Rest 60-90 seconds between sets.

1. Romanian Deadlifts (RDLs): This is your hamstring and glute builder. It directly targets the muscles that create the "lift" and fullness above the crease.

• Form: Keep a slight bend in your knees. Hinge at your hips, pushing your butt back. Keep the bar close to your legs. Lower until you feel a deep stretch in your hamstrings, typically just below the knees for most people. Squeeze your glutes at the top.
• Weight: Start light to master form (e.g., 45-65 lbs for women, 95-135 lbs for men). Progress by adding 5-10 lbs weekly when you can hit 12 reps with good form.

1. Glute Bridges/Hip Thrusts: Excellent for direct glute activation and building the upper glute shelf.

• Form: Lie on your back, knees bent, feet flat. Drive through your heels, lifting your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top. For hip thrusts, use a bench to elevate your upper back and a barbell across your hips.
• Weight: Use a dumbbell across your hips for glute bridges (e.g., 20-40 lbs). For hip thrusts, use a barbell (e.g., 65-115 lbs for women, 135-225 lbs for men). Focus on the glute squeeze.

1. Reverse Lunges (Dumbbell): Great for unilateral glute development and stability, hitting the glutes from a different angle.

• Form: Hold a dumbbell in each hand. Step back with one leg, lowering your hips until both knees are bent at a 90-degree angle. Keep your front knee over your ankle. Drive through your front heel to return to standing.
• Weight: Start with 10-20 lb dumbbells per hand for women, 25-40 lb dumbbells for men. Aim for 8-12 reps per leg.

Step 3: Progressive Overload is Your Engine

You must get stronger. This means gradually increasing the weight, reps, or sets over time. If you can easily hit 12 reps on RDLs with 85 lbs, next week try 90 lbs. If you can't add weight, add one more rep or slow down the eccentric (lowering) phase for more time under tension. Without progressive overload, your muscles have no reason to grow, and your results will stall. Track your workouts in a notebook or app. Know what you lifted last week and aim to beat it.

What to Expect: The 12-Week Transformation

You won't get rid of underbutt crease overnight. This is a journey that requires consistency and patience. Here's a realistic timeline of what you can expect:

• Weeks 1-4: Foundation Building. You will feel sore, especially in your glutes and hamstrings. This is normal. Focus on mastering your form for the RDLs, hip thrusts, and reverse lunges. You'll likely see initial strength gains as your nervous system adapts. Don't expect dramatic visual changes yet; your body is laying the groundwork. You might drop 2-4 pounds of body fat if your calorie deficit is consistent.
• Weeks 5-8: Noticeable Changes. This is where things start to click. You'll be lifting heavier, and your glutes will feel firmer and look more rounded. The underbutt crease will begin to soften as fat loss continues and muscle fills out the area. Your clothes will fit differently. You should have lost 4-8 pounds of body fat by now. People around you might start to notice your progress.
• Weeks 9-12: Defined Results. By this point, your glutes will have a more pronounced lift, and the underbutt crease will be significantly less visible, if not entirely gone for many. Your hamstrings will show more definition. You will be significantly stronger than when you started, potentially adding 20-40% to your lifts. You could be down 6-12 pounds of body fat, depending on your starting point and consistency.

Warning Signs Something Isn't Working: If you're not seeing strength increases after 2-3 weeks, your training volume or intensity might be too low, or your recovery (sleep, nutrition) is lacking. If the scale isn't moving after 2 weeks, double-check your calorie tracking – most people underestimate their intake by 20-30%. Be honest with yourself about your food choices. This plan works when you work it. Stick to the numbers, trust the process, and you will see results.

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Frequently Asked Questions

Can I get rid of underbutt crease without losing weight?

It is very difficult. The underbutt crease is often a combination of fat and underdeveloped muscle. While building muscle will help fill out the area, significant reduction usually requires overall body fat loss. A calorie deficit is key to targeting that fat.

How long does it take to see results?

You can expect to see noticeable changes in 8-12 weeks with consistent effort. Initial strength gains happen faster, but visible body composition changes take time. Stick to your training and nutrition plan for at least 3 months.

Do I need to do cardio to get rid of underbutt crease?

Cardio can help create a calorie deficit, but it's not strictly necessary if your diet is dialed in. Focus on strength training for muscle building. If you add cardio, keep it moderate (e.g., 20-30 minutes, 2-3 times per week) to avoid hindering recovery or muscle growth.

What if I don't have access to a gym?

You can still make progress with resistance bands and bodyweight exercises. Focus on single-leg RDLs, glute bridges with added resistance (e.g., a heavy backpack), and step-ups. You will need to increase reps and sets (e.g., 15-25 reps, 4-5 sets) to compensate for lighter resistance.

Is it possible to completely eliminate the crease?

For many people, yes, it is possible to significantly reduce or eliminate the appearance of the underbutt crease through consistent fat loss and targeted muscle building. Genetic factors play a role in fat distribution, but dedicated effort yields impressive results for most.