Does cycling make your butt bigger?

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Whether you’re looking to slim down or add some curves, you may be wondering if cycling can help. While there’s no definitive answer, we’ve done some research to help you make an informed decision.

Some people believe that cycling can make your butt bigger, while others think it’s impossible. The truth is, it all comes down to how you cycle and what type of bike you use.

If you’re looking to add some curves, then a road bike may not be the best option. However, if you opt for a mountain bike with padded shorts, then you may see an increase in size. This is because mountain biking usually involves more resistance and a higher level of intensity than road biking.

It’s also important to consider your genes and body type. If you have a naturally curvier body, then cycling is more likely to enhance your shape. On the other hand, if you have a straighter figure, then it might be difficult to add curves through cycling alone.

In the end, the best way to achieve the results you want is to experiment with different types of bikes and see what works best for your body type and goals.


What the research says


Although you might not want to hear it, the answer to this question is yes, cycling can make your butt bigger. When you cycle, you are working your glutes, which can lead to an increase in muscle mass. However, don’t worry, this muscle will not make your butt look bulky, it will actually make it look rounder and firmer.


A study from 2013


In a 2013 study, researchers had women of all shapes and sizes ride a stationary bike while wearing special pants that measured changes in butt size. The results showed that there was an 8% increase in gluteal muscle volume after four weeks and a 14% increase after eight weeks of biking.

While this study only looked at the effects of biking on butt size, it’s safe to say that any type of exercise that works your glutes will have a similar effect. So, if you’re looking to get a bigger butt, cycling is definitely one of the best exercises you can do!


A study from 2015


A study from 2015 found that cycling does not make your butt bigger. The study, which was conducted by the University of Jyväskylä in Finland, looked at a group of 29 cyclists who cycled for an average of 3.5 hours per week. The cyclists were compared to a control group who did not exercise. The researchers found that there was no difference in the size of the cyclists’ butts compared to the control group.

The study did not find any evidence that cycling makes your butt bigger. However, the study also found that cycling does not make your butt smaller. So if you’re looking to change the size of your butt, cycling is not likely to help you achieve your goal.


What experts say


If you are looking to add some extra junk in the trunk, you might be wondering if cycling can help. Unfortunately, there is no easy answer. Much like any other workout, it depends on how you bike, how often you bike, and other factors. Let’s take a look at what experts have to say about the matter.


Dr. John Berardi


Dr. John Berardi, Co-founder of Precision Nutrition, explains that “cycling specifically can shape the glutes in two ways. First, by increasing muscle size through resistance training. Second, by reducing overall body fat, which reveals the muscle beneath.”

However, he also notes that “it’s important to keep in mind that you can’t spot-reduce fat from just one area of your body. So while cycling can help shape your butt, you still need to pay attention to your overall diet and exercise regimen if you want to see significant changes.”


Brad Schoenfeld


Brad Schoenfeld, Ph.D., C.S.C.S., is a fitness expert and research director at the University of New York at Purchase. He tells SELF that, yes, you can grow your butt bigger by cycling—but only if you’re doing the right type of cycling.

“The key to adding size to any muscle group is what we in the biz call ‘mechanical tension,’” says Schoenfeld. Mechanical tension is basically how much force your muscles are exerting against resistance, he explains. To meaningfully increase the size of your butt (or any other muscle), you need to put your muscles under enough tension that they adapt by getting stronger and bigger.


What you should do if you’re worried about your butt


If you’re concerned about your butt getting bigger from cycling, there are a few things you can do to minimize the risk. First, make sure you’re cycling properly. Cycling with incorrect form can lead to larger muscles in unwanted areas, so be sure to consult with a professional or experienced cyclist if you’re unsure. Second, focus on endurance riding rather than sprinting or interval training. Endurance riding will help you build stamina and burn fat without bulking up your muscles too much. Finally, stay hydrated and eat a healthy diet. Drinking plenty of water and eating nutritious foods will help your body recover properly from your rides and avoid any unwanted weight gain.




Many people worry that cycling will make their butt bigger, but there is no evidence to support this claim. In fact, cycling may actually help to tone your buttocks and improve your overall body composition. However, if you are concerned about making your butt bigger, be sure to talk to your doctor or a certified personal trainer about the best way to get started with cycling.

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