What your bottom reveals about your health

The unshakeable influence of the Kardashians over the past decade has led to a rise in women trying to achieve the perfect, round derrière. But strong buttocks aren’t just an aesthetic goal – they have now also been recognised as an important indicator of our overall health.

“The gluteus maximus is the powerhouse of all human movement,” says Dr Marjola Thanaj, a research fellow at the University of Westminster. “It’s a key trait that sets us apart from other primates.”

A new study, led by Dr Thanaj, has revealed that the shape of the gluteus maximus muscles, found deep in our buttocks, can offer an early warning sign of the risk of developing Type 2 diabetes.

A team of researchers at the University of Westminster used more than 60,000 MRI scans, collected by the UK Biobank project, to study the shifts in the muscles caused by age, lifestyle and the onset of disease. These were combined with lifestyle and health data for each individual.

The results showed that the muscles of men and women changed in markedly different ways, as each gender edged closer to developing Type 2 diabetes.

In men, there was a thinning of the gluteus maximus in specific regions – in some areas by as much as a quarter – giving it a more hollowed profile on scans. By contrast, the muscle appeared larger in women – deceptively, as this change was actually caused by fat infiltrating the muscle.

“The findings suggest the gluteus maximus is a good indicator of metabolic health,” says Dr Thanaj.

It’s possible to spot clues in different bottom shapes that are likely to reflect the underlying health and function of the gluteus maximus muscle. Here are five common shapes and what they signify.

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With fat evenly distributed in the upper and lower part of the buttocks, this shape is seen as highly desirable in women, reflected in the popularity of the “Brazilian bum lift”. In men, it is often associated with fitness and virility.

“A round bottom could indicate good glute muscle mass and a good distribution of muscle and fat around the whole of the glutes,” says Dr Henry Chung, a lecturer in physiology at the University of Essex’s School of Sport, Rehabilitation and Exercise Sciences. “Because the bottom is more filled out, this could mean there is more muscle, which means more strength and stability.”

“People with round bottoms are likely to have good lower body strength,” agrees Kate Rowe-Ham, a personal trainer and the author of the health and fitness book for midlife women, Owning Your Menopause. “They might be doing activities such as lifting weights, sprinting and climbing.”

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Fullest at the bottom and tapering in near the waistline, this shape – most commonly seen in women – is also associated with health.

“Women often dislike being pear-shaped, which means they have a tendency to hold their fat around their bottom and thighs, but it’s far healthier than carrying fat in the middle of your body, around your organs,” says Rowe-Ham.

Overall size and tone matters, but if the buttocks are pert, rather than saggy, it’s a good sign. “This shape is a sign of better metabolic health compared to most of the others, showing strong mid-to-lower glutes and thighs,” says Dr Chung.

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This shape has more mass in the upper portion of the bottom, with very little where it meets the thighs. It is common in post-menopausal women due to hormonal changes.

“As women age and lose muscle, fat distribution can also shift from the bottom and thighs to the abdomen,” says Rowe-Ham. “They can find fat gathering around the hips and top of their bottom, creating ‘love handles’.”

This shape, which lacks volume, suggests weaker lower glutes and thighs, says Dr Chung.

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Flat across the hips and glutes, lacking fullness at either the top or lower part of the gluteus maximus, this shape can be seen in men or women – although it’s generally more pronounced in men due to their lack of hormone-driven fat around their hips and buttocks.

It often suggests a tendency to store fat around the middle or love handles, and can also imply reduced gluteal muscle volume or activity. “If that’s the case, it could result in lower overall lower-body strength, reduced hip and trunk stability and an increased load on the lower back and knees,” says Rowe-Ham.

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Both men and women tend to lose mass in their gluteus maximus, along with skin elasticity and firmness, as they age. Flatter, saggier bottoms that have a deflated look are common, regardless of people’s weight. “I often see this even in very slim people,” says Rowe-Ham. “They might look great in clothes, but if they’re not exercising to maintain muscle mass they’re not future-proofing their bodies.”

“Flat bottoms tend to mean weaker glutes, which can lead to issues such as back, knee or hip pain,” says Dr Chung. Poor posture, reduced mobility and lower strength are also potential issues.

Why our bottoms are so important for our health

As the largest muscle in the body, the gluteus maximus drives forward propulsion, stabilises the pelvis and trunk and enables us to walk, run, climb and rise from a seated to a standing position with efficiency and control.

It also plays a major role in how well we process and use energy – if we’re not doing so efficiently, it can lead to conditions such as Type 2 diabetes, fatty liver and cardiovascular disease.

“Large muscles, like the gluteus, act almost like ‘engines’ of the body,” explains Dr Thanaj. “The healthier and stronger these muscles are, the better the body can manage blood sugar, store and burn fuel and support healthy ageing.”

Although the new study suggested that Type 2 diabetes triggers different responses in men and women to the structure of their gluteus maximus, in both cases, there was a reduction of healthy muscle tissue.

Dr Chung explains that maintaining muscle in our bottoms is particularly important, as it is the main site for glucose uptake in the body. “More muscle means more glucose being absorbed and stored, which then lowers blood sugar levels,” he says.

“Increasing muscle also increases resting metabolic rate – the calories burnt at rest – whereas having more fat does the opposite and decreases metabolic efficiency.”

He adds that this area of the body is also “massively linked with bodily movement and longevity – more muscle means slower ageing and the ability to keep lifting things, walking upstairs, balancing and much more for longer”.

What determines the shape of your bottom?

Several factors affect the shape and size of our bottoms, including our overall weight, which is influenced by the calories we consume and the amount of exercise we do.

“Genetics, pelvic width, hip bone shape and where a person stores fat also play a huge role,” says Dr Chung. Women are biologically predisposed to store more fat around the hips and buttocks to support fertility, pregnancy and lactation, while men tend to have a higher proportion of lean muscle in the gluteal region, due to testosterone, strength and propulsion.

Most of the fat we can see in this area will be subcutaneous, which is far less harmful than visceral fat found around the organs, linked to a higher risk of conditions including type 2 diabetes, high blood pressure, heart disease and stroke and certain cancers.

“However, intramuscular fat, deeper fat that infiltrates the muscles, reduces muscle efficiency and has a negative impact on metabolic health,” says Dr Chung.

Ageing, inactivity and diseases such as type 2 diabetes and obesity are linked to higher levels of this type of fat, but exercise – particularly resistance training – helps reduce it.

Five simple ways to keep the gluteus maximus in good working order

“Targeting the glutes is essential as we age, as strong muscles act as an anchor for the whole body so we can continue to run, jump, react to falls, maintain good balance and more,” says Dr Chung.

1. Spend less time sitting

“Take more frequent breaks to get moving,” he says. Ideally, we should aim to stand up and move every 30-60 minutes.

2. Do 20 squats per day – or five every time you take a screen break

“Elevate your heels slightly with a rolled-up mat or towel, which will help you get deeper into the squat and really target the glutes,” says Rowe-Ham.

3. Add clamshells into your routine

Lie on your side, with your hand tucked under your head and knees bent at a 90-degree angle. Lift your top knee towards the ceiling like a clamshell opening, keeping hips stable and feet touching, and slowly lower back down. “It engages the glutes and also strengthens and stabilises the hips and core,” says Rowe-Ham.

4. Climb the stairs

“Climb the stairs, or hills, or go hiking – find something that’s a bit more advanced than just walking,” says Dr Chung. This type of exercise will strengthen your leg muscles and give your entire cardiovascular system a workout as well as your glutes.

5. Squeeze your glutes

Tightening the buttocks for five seconds 10-15 times a day will activate and strengthen the muscles.

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