GLP-1 muscle loss — answered straight
Ozempic Butt
Yes — “Ozempic butt” is real: when weight comes off fast on a GLP-1, some of what you lose is the glute muscle that gives your butt its shape, and the fix is training that muscle, not dieting harder.
Live coaching for women 35–50 · Mon/Wed/Fri 6:30 AM ET · First week free
Why it happens
When weight comes off fast, your body doesn’t take it all from fat. Studies of GLP-1 weight loss show that a real share of what’s lost — in some cases up to about 40% — can be lean mass, the tissue that includes your muscle, especially when you aren’t strength training.
Your glutes are some of the biggest muscles you have. When they shrink, your backside loses its lift and shape. That flat, saggy look women call “Ozempic butt” isn’t a skin problem, and it isn’t a willpower problem. It’s muscle loss — and muscle is the one part of this you can train back.
That’s exactly what we do inside Skinny Fat Fix: simple, coached strength workouts built for women on a GLP-1, done at home with dumbbells and bands. Start with the four moves below.
Coach RJ’s glute moves
Four moves from our Day 2 Legs & Glutes workout — the same session Coach RJ coaches live every week.
Move 1
Wide Squat
Feet wide, sit back and down, then push the floor away. The wide stance puts the work into your glutes and inner thighs — the muscles that give your lower body its shape.
Move 2
Romanian Deadlift
Push your hips back and slide the weights down your legs, then stand tall and squeeze. This is the big one for glutes and hamstrings — it rebuilds the back of the leg and lifts the butt.
Move 3
Reverse Lunge
Step back, drop down, and push through your front heel. One leg at a time means each glute has to do its own work — that’s how you build strength and steadiness together.
Move 4
Glute Bridge
Feet flat, lift your hips, squeeze hard at the top. The bridge wakes up glutes that have gone soft and teaches them to fire again — the foundation move of the whole workout.
Watch
The Ozempic Butt workout, coached
Full workout video — landing here this weekCoach RJ coaches the full follow-along session, start to finish.
The full follow-along “Ozempic Butt” workout video with Coach RJ lands on this page this week. Until then — and after — he coaches these exact moves live inside Skinny Fat Fix, Mon/Wed/Fri at 6:30 AM ET, and checks your form while you train.
Your first week is free
$47
per month after your free week
Live coaching for women 35–50 on a GLP-1 — not a video library. You train with Coach RJ in real time, from home, with dumbbells and bands, and he watches your form.
Quick answers
Is Ozempic butt permanent?
No. It’s muscle loss, and muscle responds to training at any age. With steady strength work like the moves on this page, your glutes can rebuild — that’s the whole idea behind training while you lose.
Do I need a gym?
No. Every move on this page is done at home with dumbbells and long resistance bands with handles. That’s the only equipment we use in Skinny Fat Fix.
How fast will I see a change?
Honestly: you’ll feel stronger within a few weeks. Visible shape change takes longer — think a few months of steady training, two to three sessions a week. Anyone who promises faster is selling you something.
Lose the weight.
Keep the muscle.
Your first week of live coaching is free. Come train the moves that protect your shape while the weight comes off.
Women 35–50 · Live Mon/Wed/Fri 6:30 AM ET · $47/month after the free week · Cancel anytime