What exactly is a double gluteal fold?
Picture your favorite couch cushion. When you press down, the fabric folds where the cushion meets the seat. Your glutes do something similar. Every body has a normal gluteal fold (also called the infragluteal crease) where the buttocks meet the back of the thigh. A double gluteal fold is a second, lower line caused by extra skin, fat, or drooping tissue. Surgeons sometimes call this mild buttock ptosis. A fancy term for “the lower edge is sagging a bit.”
Quick fact #1: Imaging studies show this second fold usually sits 1–3 cm below the original crease. That tiny gap is enough to catch shadows in photos and make the line look deeper than it is.
This double fold isn’t a medical emergency, but it does tend to be one of those things you can’t unsee once you’ve spotted it. A lot of people find it especially noticeable in leggings, swimsuits, or underwear that hugs the glutes. Sometimes it creates what looks like a “double butt” effect from the side, even if your body fat percentage is relatively low. That’s why understanding the structure underneath the fold matters—once you know what’s going on, you can better target changes with exercise or treatment.
What makes this even more interesting is how it varies person to person. Some folks have tight, high-set folds that create crisp lines. Others have longer glutes with folds that seem to “melt” into the back of the thigh. There’s no right or wrong, just anatomical diversity. But if you’re bothered by the look or feel of yours, this article will guide you through evidence-based steps to manage or minimize it.
Why do you have one? Four main causes
1. Genetics and anatomy
Some people are born with a lower attachment point of the gluteus maximus, so a second crease shows early (even in slim teens). Think of it like a natural “birthmark” for skin folds.
2. Rapid weight change
When you gain fat quickly, the skin stretches. Later weight loss may leave slack skin that folds over itself.
3. Weak or inactive glutes
If your gluteus medius and maximus aren’t firing, surrounding fat pads sink. In my cycling-coach days, I saw riders who clocked 300 km a week yet barely used their glutes; their under-butt line doubled until we fixed their activation drills.
4. Aging and skin elasticity
Collagen loss makes skin less “snap-back.” Think of an old rubber band that never quite shrinks to its original size.
Do any of these sound like you? Identifying the main driver is the first step toward change.
To dive deeper: Genetics can’t be changed, but understanding your baseline is important. People with wider pelvises and downward-facing ischial tuberosities (the sitting bones) are more prone to lower folds. Hormonal shifts—like those during pregnancy, menopause, or extreme dieting—can also accelerate tissue sagging. If you’ve recently gone through one of those phases, your body may just be catching up.
Another under-discussed contributor? Posture. An anterior pelvic tilt (when your hips tilt forward and your butt sticks out) can exaggerate the appearance of a double fold. When your pelvis is out of alignment, glutes don’t engage properly, and soft tissue gets pushed downward. So sometimes, fixing how you stand and walk has a surprising impact.
Even where you store fat plays a role. Pear-shaped bodies naturally store fat in the lower body, and that includes around the glute-hamstring junction. If you’re storing fat in that area, a second crease may simply be how your body distributes excess padding.
What causes a double gluteal fold?
Researchers break it down into three overlapping buckets:
- Structural: pelvis shape, muscle origins, ligament tension
- Compositional: body fat percentage, connective-tissue quality
- Lifestyle: long sitting hours, inactivity, high-impact sports that overstretch skin
The most frustrating part? These categories interact. For example, someone with naturally loose skin (compositional) who also works a desk job (lifestyle) is more likely to see fold formation early. Sitting compresses the glutes, restricts blood flow, and encourages fatty deposits to settle at the crease. It’s not just about having extra tissue, it’s about where that tissue settles over time.
And here’s the wild card: connective tissue. Ever hear of the term fascia? It’s the web-like material that wraps your muscles and organs. In some people, this fascia holds tight and keeps everything supported. In others, it’s more elastic, which allows fat and skin to slide and form folds. Some fascia can even tether skin unevenly, creating “dimpling” or asymmetric creases.
There’s also a hormonal factor, especially estrogen which affects fat distribution and collagen. High estrogen can promote fat accumulation around the hips and glutes, which may exaggerate existing folds. If you’re on hormonal birth control, in menopause, or recently gave birth, your hormonal landscape might influence how your glutes look and feel.
Finally, let’s not forget the role of physical trauma or prior surgeries. If you’ve had a procedure like liposuction or a thigh lift in the past, scar tissue can create tension that draws skin downward and enhances the fold’s appearance. Even heavy squats done incorrectly can cause microtrauma over time, affecting tissue quality and how fat is deposited. The body remembers stress—and sometimes, it shows up in the folds.
Can exercise fix a double gluteal fold?
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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| Move | Main Muscles | Sets × Reps | Insider Tip |
|---|---|---|---|
| Hip Thrust | Gluteus Maximus | 4 × 12 | Pause 2 s at the top for 20% more activation |
| Bulgarian Split Squat | Glute Max & Medius | 3 × 10-each | Keep torso tilted forward |
| Banded Clamshell | Gluteus Medius | 3 × 15 | Light band; feel side-hip burn |
| Frog Pump | Deep Glutes | 2 × 25 | Feet together, knees out |
These moves also build better posture and reduce back pain. A strong posterior chain (your glutes, hamstrings, and lower back) supports the pelvis, lifting everything upward (glutes included). Try adding tempo to your reps (slow down the lowering phase) to increase time under tension. That’s a secret many pro trainers use to maximize muscle gain with less weight.
I also like to add resistance bands during hip thrusts or squats. Not only does this cue better glute activation, but it helps train the fascia to respond better to load. Over time, tighter fascia = fewer folds. Don’t forget to film your form or work with a coach. A bad rep does nothing for your body—form is everything when you’re chasing results like this.
Lastly, consider frequency. Most people only train glutes once a week, but you may benefit from hitting them 2–3 times with variation in intensity. Think: one heavy day, one high-rep endurance day, and one mobility-focused session. When you approach it this way, you’re not just building strength, you’re reshaping how your tissue holds itself together.
Want to strengthen the inner-thigh muscles that help lift your glutes? Read our detailed guide to hip adductor exercises for movement cues and progressions..
Lifestyle tweaks that matter
- Move often. Set a 30-minute timer; stand, stretch, or take ten steps.
- Fuel collagen. Vitamin C-rich foods (kiwi, capsicum) support skin repair.
- Hydrate. Skin loses bounce when dry; aim for 35 ml per kg of body weight.
- Sleep 7–9 hours. Growth hormone peaks at night and helps tissue remodel.
Question for you: Which of these habits feels easiest to start today?
Everyday lifestyle habits can accelerate or reverse soft tissue sagging more than most people realize. For example, prolonged sitting isn’t just hard on your back, it compresses blood vessels around the glutes, starving the area of oxygen and nutrients that keep skin elastic. If you work a desk job, even subtle changes (like doing glute squeezes while seated or standing for calls) can spark change over time.
Nutrition also plays a quiet but powerful role. Vitamin A and zinc are crucial for skin repair. Collagen supplements, when paired with strength training, can improve skin density and firmness. Be wary of “quick fix” detox teas or creams. They may reduce water retention briefly but won’t resolve the fold.
For more information on the benefits and considerations of collagen supplements, you can refer to this article from the Cleveland Clinic: Collagen Supplements: Benefits and Side Effects.
Stress management is another under-the-radar factor. High cortisol levels (your stress hormone) have been linked to reduced collagen and increased fat storage around the hips and thighs. Even something as simple as deep breathing before bed, or switching your evening scroll for a walk, may tip your system back into a healing state.
Lastly, don’t forget the impact of daily movement quality. Are you hinging from your hips when you bend over, or rounding your back? Are you walking with active glutes or letting your hip flexors do the work? The way you move teaches your tissues what to reinforce, so move like someone who wants to lift, not slump.
Need a ready-made mobility routine? Grab this 15-minute stretching plan for runners, cyclists, and triathletes to loosen tight hips between glute sessions.
Comparison Table: Exercise vs. Treatment
Not sure where to begin – training, treatments, or both?
Here’s a quick side-by-side look at how exercise compares to the most common professional interventions for a double gluteal fold. This table breaks down what each option costs, how long it takes, and who it’s best suited for. Use it to choose a path that fits your goals, timeline, and lifestyle.
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| Method | Cost | Downtime | Results Timeline | Best For |
|---|---|---|---|---|
| Glute Training | Low (free–$) | None | 8–12 weeks | Beginners, functional strength goals |
| Radiofrequency (RF) | Moderate ($$) | None | 4–6 sessions | Mild skin laxity, early fold stages |
| Renuvion® | High ($$$) | 5–7 days | 1–2 weeks | Moderate sagging + loose fat tissue |
| Liposuction | High ($$$) | 1–2 weeks | 2–4 weeks | Localized fat under the fold |
| Lower Buttock Lift | Very High ($$$$) | 2–3 weeks | 1–2 months | Severe tissue laxity, long-term fix |
Still not sure which to choose?
If your fold improves when you flex your glutes, you may get great results with consistent training alone. If it doesn’t change much, pairing exercise with a skin-tightening treatment might work best. Remember: you don’t have to pick one or the other. Many people start with training and layer in treatments later if needed.
Professional Treatments: What Works and What to Skip
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| Option | How it Works | Pros | Cons |
|---|---|---|---|
| Radiofrequency Tightening | Heats tissue to boost collagen | Non-invasive, minimal downtime | Requires multiple sessions |
| Renuvion® | RF + helium plasma tightens from within | Long-lasting, single treatment | Costly, needs skilled operator |
| Liposuction | Removes fat below the fold | Quick visual change | May worsen loose skin |
| Lower Buttock Lift | Removes skin, re-anchors tissue | Most permanent improvement | Surgical recovery, visible scarring |
A skilled provider should evaluate your fold standing and flexing. Why? Because fold severity often changes when glutes are activated. If the fold flattens when you squeeze your glutes, chances are exercise alone could fix it. If not, you might need targeted interventions.
For less invasive options, try radiofrequency or high-intensity focused ultrasound (HIFU). These boost collagen from below the surface and gradually firm skin, but they require patience and multiple sessions. If you prefer a one-and-done approach, Renuvion tightens skin by combining helium gas and radiofrequency. It’s minimally invasive and usually performed under light sedation.
Liposuction can help if your issue is mostly fat-based, but beware: removing fat can leave behind slack skin if elasticity is poor. In those cases, a surgical lift may be your best bet. This procedure removes excess tissue and tightens the crease, but it does leave a scar hidden under the buttock.
Cost and downtime vary wildly, so talk to a board-certified provider and ask to see long-term before-and-after photos, not just filtered ones taken two weeks post-op. Also ask how many of these specific procedures they’ve done. Experience matters more than fancy branding.
If rounded shoulders or a weak upper-back chain are pulling your posture down, try these machine-based back exercises to reinforce spinal alignment and support a higher glute line.
Quick-Start Plan: Reduce the Fold in 3 Weeks
Want a simple way to get started? This quick-start plan focuses on realistic actions you can take daily to begin smoothing the double gluteal fold. Consistency beats intensity—stick with it, and results will follow.
Week 1–3 Checklist:
- Train your glutes 3 times per week (hip thrusts, bridges, split squats)
- Perform daily 10-minute walk breaks or glute squeezes if you sit often
- Add Vitamin C + Collagen peptides to your daily nutrition (if cleared by your doctor)
- Drink at least 2–3L of water daily for skin elasticity and recovery
- Do a posture check 2x per day (pelvis neutral, ribs stacked)
- Take weekly progress photos from the side (lighting matters—track, don’t judge)
This mini routine doesn’t need a gym. You can use resistance bands, bodyweight, or dumbbells if available. Track your consistency, not perfection. You might not eliminate the fold in three weeks—but you’ll absolutely be stronger, more confident, and well on your way.
“It’s not about chasing perfection – it’s about creating upward momentum.”
Conclusion: How to Take Control of a Double Gluteal Fold
A double gluteal fold might seem like a small thing, but when it affects how you see yourself, it matters. Whether yours formed from weight changes, sitting all day, or simply genetics, there are tools you can use to take back control. Start with glute-focused training, posture correction, and daily movement. Support your skin from the inside out with nutrients, hydration, and sleep.
If you choose to go the clinical route, know that there’s no shame in wanting to feel better in your body. Just make sure you’re choosing what’s best for you, not what social media says is ideal. There’s no “perfect” backside, but there is a strong, functional one waiting under that extra fold.
Progress may be slow, but every bridge, thrust, or frog pump moves you forward. The fold didn’t form overnight, and it won’t fade in a week. But you’re not stuck with it forever either.
