Quick Answer
A double gluteal fold is a secondary crease below your natural butt crease, caused by excess fat, weak glutes, genetics, or skin laxity. The best fix for most people: targeted glute training (hip thrusts, Romanian deadlifts, glute bridges) combined with overall fat loss. Surgery is rarely needed unless there’s significant loose skin from major weight loss. Quick test: if the fold reduces when you flex your glutes, exercise will likely help.
What Is a Double Gluteal Fold?
Everyone has a gluteal fold — it’s the horizontal crease where your buttocks meet the back of your thigh, also called the infragluteal crease. A double gluteal fold is a second, lower crease that appears below this natural line. Surgeons call it mild buttock ptosis, meaning the lower portion of the buttock is sagging slightly and creating an additional fold in the skin.
This second fold typically sits 1–3 cm below the primary crease. That small gap is enough to catch shadows and make the line visible in leggings, swimwear, or fitted clothing. It’s a cosmetic concern — not a medical condition — but it’s extremely common and can affect confidence.
What Causes It?
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| Cause | How It Contributes | Fixable With Exercise? |
|---|---|---|
| Excess body fat | Fat accumulation in the lower glute area weighs the tissue down, creating a secondary fold. More common above ~20% body fat. | ✅ Yes — fat loss reduces it |
| Weak / underdeveloped glutes | Without enough muscle to support the gluteal tissue, gravity pulls it downward. The "shelf" that muscle creates disappears. | ✅ Yes — glute training lifts it |
| Genetics | Where your body stores fat and how your skin attaches to deeper tissue is genetically determined. Some people are predisposed regardless of fitness level. | ⚠️ Partially — training helps, but may not fully eliminate |
| Ageing / skin laxity | Skin loses elasticity over time. The gluteal tissue sags, creating or deepening the second fold. | ⚠️ Partially — muscle volume helps but can't fully reverse skin changes |
| Significant weight loss | Rapid or large weight loss leaves excess skin that doesn't retract fully, especially in the lower gluteal area. | ❌ Limited — may need skin removal if severe |
| Prolonged sitting | Constant pressure on the gluteal area weakens the muscles and compresses fat tissue. Tight hip flexors from sitting also lengthen the glutes. | ✅ Yes — strengthening + movement reverses it |
| Pregnancy | Hormonal changes (relaxin) loosen connective tissue. Combined with weight gain and reduced activity, the fold can deepen. | ✅ Yes — post-natal glute training is very effective |
In most cases, it’s a combination of factors — typically some excess fat plus underdeveloped glutes. The good news is that these are the two most fixable causes.
The Flex Test: Will Exercise Help?
Here’s a simple way to assess your double gluteal fold: stand in front of a mirror with your back turned and flex your glutes hard. If the secondary fold reduces significantly or disappears when you contract, that tells you the issue is primarily muscular — meaning targeted glute training will make a real difference. If the fold stays largely the same when flexing, there may be more skin laxity or fat involved, and exercise alone may improve but not fully resolve it.
Best Exercises to Reduce a Double Gluteal Fold
The key is targeting the lower glutes and the glute-hamstring tie-in — the area where the gluteus maximus meets the hamstrings at the back of the thigh. Building muscle here lifts the buttock and fills the area above the fold, reducing its appearance.
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| Exercise | Primary Target | Why It Helps | Sets × Reps |
|---|---|---|---|
| Hip thrusts | Glute max (full range) | The single best exercise for glute development. Directly lifts the buttock. | 3–4 × 8–12 |
| Romanian deadlifts (RDLs) | Glute-hamstring tie-in | Strengthens the exact area where the fold forms. Lengthens and loads the posterior chain. | 3–4 × 8–12 |
| Glute bridges | Lower glutes | Easier version of hip thrusts. Great for beginners and activation work. | 3 × 12–15 |
| Bulgarian split squats | Glutes + quads (unilateral) | Deep stretch at the bottom loads the lower glute. Fixes imbalances. | 3 × 10–12 each leg |
| Cable pull-throughs | Glute-hamstring tie-in | Constant tension through the hip extension. Targets the underbutt directly. | 3 × 12–15 |
| Kneeling squats (Smith machine) | Glute isolation | Removes the quads from the movement. Concentrates the load on glutes only. | 3 × 12–15 |
Train glutes 2–3 times per week with progressive overload (gradually increasing weight or reps). Combine with overall fat loss through a moderate calorie deficit if body fat is a contributing factor. You can’t spot-reduce fat from the gluteal area, but reducing total body fat while building glute muscle creates the biggest visual change.
Most people see noticeable improvement in 8–16 weeks of consistent training.
Exercise vs Professional Treatments
Short answer: often, yes – at least partly. Targeted strength work lifts the under-butt, tightens skin by building muscle, and improves blood flow for collagen health. Here’s a simple weekly circuit I give beginner clients:
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| Option | Cost | Timeline | Best For |
|---|---|---|---|
| Glute training + fat loss | Free – gym membership | 8–16 weeks for visible change | Most people. Especially if the fold reduces when flexing. Addresses the root cause (weak glutes, excess fat). |
| Skin-tightening treatments (radiofrequency, ultrasound) | $500–$3,000+ (multiple sessions) | 3–6 months for full effect | Mild skin laxity where exercise alone isn't enough. Non-surgical. Results vary. |
| Surgical gluteal lift | $5,000–$15,000+ | 4–8 weeks recovery | Significant skin laxity from major weight loss or ageing. Last resort after trying exercise. |
Important note on liposuction: Standard liposuction alone can sometimes make a double gluteal fold worse. Removing fat without addressing the skin tethering that causes the fold can deflate the area and make the crease more prominent. If considering any procedure, consult a surgeon who specifically evaluates the fold with you standing and flexing.
Is a Double Gluteal Fold Normal?
Yes. Many people have some degree of secondary creasing in the lower gluteal area — it’s part of normal body variation. It becomes more noticeable with higher body fat, weaker glutes, after weight changes, or simply with ageing. Having one doesn’t mean anything is wrong with your body.
That said, if it bothers you, it’s one of the most responsive cosmetic concerns to exercise. Building glute strength and reducing body fat genuinely changes the shape of this area over weeks and months. It’s worth trying a consistent training programme for 12–16 weeks before considering any other intervention.
FAQ: Double Gluteal Fold
What is a double gluteal fold?
A secondary crease below the natural line where your buttocks meet your thigh. It’s also called a double butt crease or mild buttock ptosis. It’s cosmetic, not medical.
What causes a double gluteal fold?
Most commonly: excess body fat, weak glutes, genetics, ageing, major weight changes, prolonged sitting, and pregnancy. Usually a combination.
Can you get rid of it with exercise?
In many cases, yes. Strengthening the lower glutes and glute-hamstring tie-in (hip thrusts, RDLs, glute bridges) combined with fat loss produces visible improvement in 8–16 weeks. The flex test helps predict results.
Is surgery needed?
Rarely. Exercise and fat loss work for most people. Surgery is typically only considered for significant skin laxity from major weight loss. Standard liposuction alone can make it worse.
Is a double gluteal fold normal?
Yes. It’s common and varies with body fat, muscle development, and genetics. It’s not a sign of anything medically wrong.
Build the Muscle, Reduce the Fold
A double gluteal fold is almost always a combination of underdeveloped glutes and excess fat — both of which respond well to targeted training and nutrition. Hip thrusts, Romanian deadlifts, and glute bridges are your best tools. Train consistently, progressively overload, eat in a slight deficit if needed, and give it 8–16 weeks.
If the fold doesn’t improve after several months of dedicated glute training, consider whether skin laxity is the primary factor — and only then explore non-surgical or surgical options with a qualified professional.
Our coaching programmes include personalised strength training with progressive overload, exercise form guidance, and nutrition advice — everything you need to build stronger glutes and improve your body composition.
