How to Get Rid of Saddle Bags by Training the Right Glute Muscles

If you’ve been training consistently but still feel frustrated with the shape of your hips and outer thighs, you’re not alone. Saddle bags — also known as culotte de cheval — are one of the most frustrating areas for women when it comes to body shaping. They appear as fat accumulation on the outer thighs and hips, particularly under the glutes and along the side of the leg.

I’m Silvia from Silviactive, and in this article, I’ll explain how targeting the gluteus medius and applying specific training techniques can help you lift, shape, and tone your glutes while improving the appearance of saddle bags..

What Causes Saddle Bags on the Outer Thighs?

Saddle bags are influenced by several factors, including:

• Genetics

• Hormonal balance

• Metabolic rate

While spot-reducing fat isn’t possible, strategic glute training can significantly improve muscle tone, firmness, and proportions in the lower body.

Why the Gluteus Medius Is Essential for Reducing Saddle Bags?

The gluteus medius is a key muscle located on the outer part of the glutes. When properly activated, it plays a crucial role in reshaping the hips and thighs.

What are the Benefits of Gluteus Medius Training

• Lifts the glutes upward

• Creates a rounder, teardrop shape

• Improves hip stability and posture

• Enhances muscle density

Training the gluteus medius also improves blood circulation and lymphatic drainage, which can help reduce the appearance of cellulite on the outer thighs.

What is the Connection Between Your Waistline and Glute Shape

Many women overlook this important factor: 👉 A defined waistline enhances glute visibility.

Even strong glutes won’t appear lifted if excess fat remains around the midsection. A healthy lifestyle that supports fat loss allows your glutes to stand out naturally.

• Lifestyle Habits That Support Saddle Bag Reduction

  • Regular movement and avoiding prolonged sitting

  • A balanced diet rich in vegetables, fruits, lean proteins, and whole grains

  • Adequate sleep

  • Stress management

  Together, these habits help reduce subcutaneous fat and improve overall body composition.

  Common Training Mistakes That Prevent Glute Growth

  ❌ Only Performing Generic Glute Exercises

  Exercises like squats and lunges build strength but don’t specifically target the outer glutes, which are essential for reducing saddle bag.

  ❌ Focusing Only on Heavy Weights

  Lifting heavier does not guarantee better results. Instead, focus on time under tension, which keeps the muscle engaged longer and leads to better shaping.

  Best Gluteus Medius Exercises for Saddle Bags

  The following exercises provide high levels of gluteus medius activation and should be the foundation of your workouts:

  • Lateral step-ups

  • Lateral band walks

  • Hip thrusts with resistance bands

  • Side-lying hip abduction

  • Donkey kicks, lateral kicks, and fire hydrants

  When performed with correct technique, like ISO stop, these movements can reach up to 90% muscle activation, making them highly effective for reshaping the outer thighs and hips.

• Smart Training Strategies: Variety, Intensity & Time Under Tension

  To avoid plateaus, your training must evolve.

  Train by Time, Not Repetitions

  Focusing on seconds under tension increases muscle endurance and improves activation.

  Example: Glute bridges with a resistance band

  • Hold the top contraction for 3–5 seconds

  • Lower slowly to maximize muscle engagement

  Use Athletic Exercise Combinations

  Combining exercises increases intensity and ensures deeper muscle fatigue.

  Example:

  • Deadlifts followed by cross-over lunges

  Final Takeaway: How to Reduce Saddle Bags Effectively

  To lift and shape your glutes while reducing saddle bags:

  • Prioritize gluteus medius activation

  • Use time under tension instead of heavy weights

  • Include variety and strategic exercise combinations

  • Support training with proper nutrition and lifestyle habits

  With consistency and the right strategy, visible changes in your lower body are achievable.

  For videos techniques, please go to my you tube channel, Silviactive or click the link:

  https://youtu.be/HVb3QqhEkOQ

  
  

  20/01/2026