Losing weight with Ozempic or Mounjaro can help you shed pounds quickly, but rapid and unexplained weight loss sometimes comes with side effects. One potential downside is the loss of muscle mass, including the glutes. This phenomenon, often referred to as “Ozempic butt,” occurs when you lose weight so fast that your body doesn’t have time to retain muscle tone. But don’t worry—there are steps you can take to avoid this and keep your glutes looking and feeling strong.
The glutes are made up of three key muscles: the Gluteus Maximus (glute max), Gluteus Medius, and Gluteus Minimus.
Gluteus Maximus (glute max): This is the largest muscle in the buttocks. It helps you extend your hips and rotate them outward. Think of it as the powerhouse of your glutes.
Gluteus Medius: This muscle helps lift your leg to the side and rotate your hip. It’s essential for balance and stability.
Gluteus Minimus: The smallest of the glute muscles, it works with the medius to move your leg out to the side and helps with internal rotation.
To combat muscle loss and maintain a shapely backside, a diet rich in protein is essential. Protein provides the building blocks your muscles need to repair and grow. Incorporating lean meats, fish, eggs, beans, lentils, and Greek yogurt into your meals can help ensure you’re getting enough protein. Adding a protein shake or high-protein snack after workouts can also give your muscles the extra fuel they need.
Why should you care about keeping your glutes strong? For starters, well-developed glutes can:
Alleviate knee pain and back pain.
Improve flexibility and hip mobility.
Enhance your balance, posture, and overall athletic performance.
Help with rapid weight loss by supporting more intense physical activity.
Additionally, maintaining strong glutes can have positive effects on mental health conditions by promoting physical activity and overall well-being.
Strong glutes aren’t just for show—they play a key role in your overall health and movement.
If you want to avoid losing your glutes while on Ozempic, it’s time to include these exercises in your routine:
Body weight exercises are a great starting point. They let you focus on your form and build a solid foundation before adding weights.
Squats: Start standing with your feet hip-width apart. Lower down until your thighs are parallel to the floor, keeping your core tight and knees aligned with your toes. Then, push through your heels and squeeze your glutes as you return to the starting position.
Lunges: Take a step forward with your left leg, lower your right knee toward the ground, and push back up through your left heel. Alternate legs and maintain proper posture throughout.
Glute Bridges: Lie on your back, knees bent, and feet flat on the floor. Press through your heels and lift your hips, squeezing your glutes at the top. Slowly lower back down and repeat.
Leg Kickbacks: On all fours, extend one leg back and upward, keeping your core engaged. Squeeze your glutes at the top of the movement before lowering your leg back to the starting position.
Once you’re comfortable with body weight movements, it’s time to add resistance. This helps maintain muscle mass and builds strength.
Hip Thrusts: Hip thrust is a powerful exercise for targeting the glutes. Sit on the ground with your upper back resting against a bench. Place a barbell over your hips and drive your hips upward. Squeeze your glutes at the top, then slowly lower down.
Bulgarian Split Squats: Stand a few feet away from a bench. Place one foot on the bench behind you and perform a lunge with the front leg. This targets the glutes while improving balance and stability.
Deadlifts: With feet hip-width apart and a barbell in front of you, hinge at your hips, keep a slight bend in your knees, and lift the barbell while keeping your back straight. This compound exercise hits the glutes, hamstrings, and lower back.
Romanian Deadlifts: Similar to traditional deadlifts but with a focus on the glutes and hamstrings. Keep a slight bend in your knees, lower the barbell down your legs, and squeeze your glutes as you return to standing.
The Bulgarian split squat is a powerhouse when it comes to targeting the gluteus maximus and gluteus medius. This variation of the traditional squat not only hones in on your glutes but also engages multiple muscle groups in your lower body, making it a stellar addition to any glute workout routine.
To perform a Bulgarian split squat, start by standing a few feet in front of a bench. Place your left foot on the bench behind you, ensuring your stance is stable. Lower your body into a lunge position by bending your right knee, making sure it doesn’t extend past your toes. Push through your right heel to return to the starting position, squeezing your glutes at the top. Repeat for the desired number of reps before switching to the other leg.
This exercise is particularly effective for building strength and improving balance and stability. By isolating one leg at a time, the Bulgarian split squat ensures that both sides of your glutes get equal attention, helping to create a well-rounded, strong backside.
To truly maintain your glutes, it’s not enough to just do these exercises. You need to challenge your muscles over time. This process, called progressive overload, involves gradually increasing the weight, reps, or intensity of your workouts.
For muscle growth (hypertrophy), aim for 3–4 sets of 8–12 reps.
For strength, stick to 3–5 sets of 3–5 reps, using heavier weights and focusing on proper form.
Start Slow: Begin with body weight exercises and progress to resistance training as you get stronger. Form comes first—once you have that down, start adding weights.
Consistency Is Key: Try to incorporate glute workouts into your routine at least 2–3 times per week. Variety is also important—switch up your exercises to target the glutes from different angles.
Mind Your Form: Good technique prevents injury and ensures that your glutes are doing the work. Keep your core engaged, your feet planted firmly, and move with control.
Get Expert Advice: If you’re unsure about proper form or how to build a plan, consider working with a personal trainer. They can help customize a routine that fits your goals and ensures you’re progressing safely.
Ozempic and Mounjaro can be effective for weight loss, but it’s important to address the side effects that come with rapid weight reduction. Without proper exercise and a protein-rich diet, you risk losing the muscle tone that gives your butt its shape. By focusing on a balanced diet, incorporating effective glute exercises, and maintaining a consistent workout routine, you can avoid "Ozempic butt" and keep your backside strong and shapely.
