Comprehensive Guide to Toning & Lifting Your Glutes

If you’ve ever looked in the mirror and noticed that soft curve just under your butt — known as the banana roll fat — you’re not alone. This area, located between your glutes and upper thighs, can be one of the trickiest spots to tone due to genetics, body shape, and fat distribution.

The Science of Spot Reduction: While you can’t “spot-reduce” fat from one specific area, you can strengthen and lift the muscles underneath — especially your glutes and outer hips — to smooth out this area and improve definition over time.

What Is the Banana Roll Fat?

The “banana roll fat” is a small pocket of fat and soft tissue that sits just below the buttocks and above the thighs. It’s often more noticeable in people with wider hips or those who already have a leaner frame — meaning even fit individuals can struggle with it.

7 Best Exercises to Target the Area

These moves focus on your glutes, outer thighs, and hip stabilizers — all key players in lifting and shaping your lower body.

Exercise 1

Warm-Up: Get Ready to Move

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Activate your legs and glutes to prevent injury and increase blood flow.

  • Walk, jog in place, or do high knees for 3–5 minutes.
  • Follow with light leg stretches, leg swings, or hip circles.

Pro Tip Warming up prepares your glutes for better muscle recruitment during the workout.

Exercise 2

Bounce Squats: Sculpt & Strengthen

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A dynamic twist on regular squats that adds rhythm while engaging your glutes and quads.

Reps: 15 x 3 sets

  • Stand with feet shoulder-width apart, hands crossed at chest.
  • Lower into a squat, then bounce up a few inches (stay low).
  • Return to starting position with control.
Exercise 3

Donkey Kicks Circuit: Glute Powerhouse

Weighted Donkey Kick GIF | PS Fitness

Targets the gluteus maximus and medius to lift the butt and smooth the transition to the thigh.

Reps: 15 per leg x 3 sets

  • On all fours, lift one leg straight up while keeping the knee bent.
  • At the top, trace a small semicircle with your foot before lowering.
  • Intensify: Wrap a resistance band around your thighs.
Exercise 4

Surrender Lunge: Strength + Balance

A unique variation that challenges your core and hip stabilizers.

Reps: 12 per side x 3 sets

  • Start from a kneeling position.
  • Step your right foot forward into a 90-degree angle.
  • Lift your left leg behind you, balancing briefly before alternating.
Exercise 5

Jumping Squats: Cardio + Sculpt

Jump-Squats-Gif - MIT Recreation

Builds explosive power and boosts heart rate for overall fat burning.

Reps: 15 x 3 sets

  • Lower into a deep squat, weight in your heels.
  • Jump up powerfully, reaching arms overhead.
  • Land softly to protect your joints.
Exercise 6

Lateral Hip Openers: Outer Hip Focus

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Wakes up the hip abductors to help shape the side profile of your hips.

Reps: 15 per side x 3 sets

  • On all fours, extend one leg out to the side at a 90-degree angle.
  • Keep the foot flexed and move with control.
Exercise 7

Side-Lying Leg Lifts: Toning the Medius

Side Leg Raises Two Ways with Variations and Tips

Isolates the muscles that support the hip and smooth the banana roll area.

Reps: 15 per side x 3 sets

  • Lie on your side, legs stacked.
  • Lift the top leg slowly without letting your hips rock backward.
  • Squeeze your glutes at the peak of the movement.

Workout Routine Summary

Frequency Equipment Focus Areas
3 Times Per Week Bodyweight (Optional: Dumbbells/Bands) Glutes, Hips, Upper Thighs

Final Thoughts

You don’t need extreme diets or surgery to smooth out the banana roll fat area. Just a few smart moves done consistently can help build strength, improve posture, and give your lower body a more sculpted look — naturally.

Commit to the routine, stay hydrated, and watch your confidence rise!

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