What does saddlebag fat look like? A guide to recognizing and understanding outer thigh fat

September 21, 2025 •

5 min read

According to research, body fat distribution is largely determined by genetics, which explains why some individuals accumulate fat in specific areas like the outer thighs. This stubborn adipose tissue, often referred to as 'saddlebag fat,' creates a distinctive bulge or rounded appearance on the hips and upper legs, impacting body shape and clothes fit.

Quick Summary

Saddlebag fat appears as soft, wobbly fat deposits on the outer thighs, just below the buttocks and hips, often giving the lower body a wider or pear-shaped silhouette. It is characterized by a noticeable outward bulge that contrasts with the surrounding leg and hip muscles, and may be accompanied by cellulite.

Key Points

Visible Bulges: Saddlebag fat looks like soft, fatty bulges on the outside of the thighs, just beneath the buttocks and hips.
Pear-Shaped Silhouette: These fat deposits often contribute to a pear-shaped body type, where the lower body is wider in proportion to the upper body.
Not Hip Dips: Saddlebag fat is an accumulation of fat, while hip dips are inward indentations caused by bone structure; they are not the same thing.
Caused by Genetics and Hormones: A person's genes and hormonal factors, particularly estrogen in women, largely determine the predisposition for developing saddlebag fat.
Requires Overall Fat Loss: Reducing saddlebag fat requires decreasing overall body fat through a healthy diet and regular cardiovascular exercise, as spot reduction is ineffective.
Toning is Key: Targeted strength training for the glutes and outer thighs, with exercises like squats and lunges, can tone the muscles in the area, improving appearance.
Lipedema Possibility: If the fat is symmetrical, resistant to diet/exercise, and painful, it could be lipedema, a medical condition that requires professional diagnosis.

What is saddlebag fat? A closer look

Saddlebag fat is the colloquial term for subcutaneous fat deposits on the outer thighs, below the hip bone and buttocks. Its name is derived from the image of a horse’s saddlebags, referencing the distinctive bulges that form on either side of the body. This type of fat is especially common in women due to genetic predispositions and hormonal factors, such as higher estrogen levels, which encourage fat storage in the hips, thighs, and buttocks. Unlike visceral fat, which surrounds organs and poses greater health risks, saddlebag fat is subcutaneous, meaning it lies just beneath the skin. While it doesn't present the same health concerns as visceral fat, it can be notoriously difficult to reduce through diet and exercise alone.

Key identifiers of saddlebag fat

Recognizing saddlebag fat involves observing the area where the glutes and upper hamstrings meet the outer thigh. It typically has a soft, fleshy texture and can sometimes be accompanied by cellulite. The visibility of saddlebag fat can vary depending on body posture, body fat percentage, and muscle tone. While standing, the bulges become more apparent, and they can soften or change shape when lying down or sitting.

The difference between saddlebag fat and hip dips

It's important to distinguish saddlebag fat from hip dips, as they are often confused. Hip dips, or violin hips, are natural inward indentations on the side of the hips, just below the hip bone. They are determined by the shape of your bone structure, specifically the width of your hips and the angle of your pelvis. Unlike saddlebag fat, which is an accumulation of fatty tissue, hip dips are not a sign of excess fat and cannot be 'filled in' with fat loss. In some cases, a person can have both hip dips and saddlebag fat, with the fat deposits appearing just below the dips.

Factors contributing to saddlebag fat

Several factors influence where your body stores fat, making some people more prone to developing saddlebags than others. Understanding these causes is the first step toward effective management.

Genetics: Your genetic makeup is the primary determinant of where your body distributes fat. If female family members, like your mother or grandmother, have a pear-shaped figure and tend to store fat in their hips and thighs, you are more likely to have a similar body type.
Hormonal fluctuations: Estrogen plays a significant role in fat storage, particularly in women. During periods of hormonal change, such as puberty, pregnancy, or menopause, elevated estrogen levels can promote fat accumulation in the lower body.
Sedentary lifestyle: Lack of physical activity and prolonged periods of sitting can lead to muscle atrophy in the glutes and upper hamstrings. As muscle mass decreases, fat can more easily accumulate in the surrounding tissues, accentuating the appearance of saddlebags.
Excess weight accumulation: Gaining overall body fat will result in fat deposits being stored in genetically predetermined areas. For those prone to saddlebags, this will lead to more noticeable accumulation in the outer thigh area.
Lipedema: In rare cases, stubborn fat deposits that are resistant to diet and exercise could be a sign of lipedema, a chronic fat distribution disorder. Lipedema fat is often painful, sensitive to pressure, and symmetrical on both legs. It is not caused by lifestyle choices.

Strategies for reducing the appearance of saddlebag fat

While spot reduction is not possible, a comprehensive approach involving diet and targeted exercise can help reduce overall body fat and tone the muscles in the lower body.

Diet and nutrition

Caloric deficit: To lose fat, you must consume fewer calories than you burn. A moderate deficit of 500-1000 calories per day can help lead to gradual weight loss.
Nutrient-dense foods: Prioritize whole, unprocessed foods, including lean proteins, fruits, vegetables, and healthy fats. These foods are essential for overall health and can aid in fat loss.
Stay hydrated: Drinking plenty of water can boost your metabolism, curb appetite, and help reduce bloating, which can make the appearance of saddlebags more prominent.

Exercise and muscle toning

Cardiovascular exercise: Regular cardio helps burn calories and reduce overall body fat. Activities like running, cycling, swimming, and brisk walking are all effective choices.
Strength training: Incorporate exercises that target the glutes, hips, and outer thighs. Building muscle in these areas can create a more toned and streamlined appearance.
Specific exercises: Good examples include squats, lunges (especially side and curtsy lunges), glute bridges, fire hydrants, and clamshells. Consistent practice of these movements will strengthen the muscles underlying the fat.

Comparison: Saddlebag fat vs. other thigh characteristics


Feature	Saddlebag Fat	Hip Dips	Cellulite
Appearance	Bulges of soft, subcutaneous fat on the outer thighs.	Inward indentations on the side of the hips due to bone structure.	Dimpled or lumpy appearance of the skin on thighs and buttocks.
Cause	Excess fat accumulation (genetics, hormones, lifestyle).	Genetic bone structure (specifically, the shape of the pelvis).	Fat pushing against connective tissue, often linked to genetics, hormones, and skin structure.
Effect on Body Shape	Contributes to a pear-shaped silhouette and widened hips.	Can give a 'violin' shape; may be more prominent in certain postures.	Affects the skin texture but does not change the overall silhouette.
How to Reduce	Overall fat loss through diet and exercise, plus muscle toning.	Cannot be changed by diet or exercise, as it's bone-related.	Can be reduced by fat loss and treatments that tighten skin, but often persistent.

Potential medical considerations

While most cases of saddlebag fat are a matter of body composition, it's important to be aware of other potential causes. As mentioned, lipedema is a condition to consider if the fat is unusually stubborn, painful, and symmetrical. For those who have tried diet and exercise without significant results, some medical and cosmetic procedures exist.

Liposuction: This surgical procedure permanently removes fat cells from targeted areas. It is an invasive option for significant, long-term reduction.
Non-invasive treatments: Procedures like CoolSculpting (cryolipolysis) and SculpSure use freezing or heating technology, respectively, to destroy fat cells. These are non-surgical alternatives for those with smaller, more stubborn pockets of fat.

The psychology of body image

Beyond the physical appearance, saddlebag fat can have a significant psychological impact. It can lead to self-consciousness and frustration, especially when buying clothes or wearing form-fitting apparel. However, it's important to remember that this is a common occurrence, particularly in women, and it does not reflect negatively on one's health or fitness level. Focusing on overall wellness, including balanced nutrition, regular exercise, and stress management, is more beneficial than fixating on a specific area of the body. Ultimately, learning to appreciate and accept your body's natural shape is key to a healthier mindset.

Conclusion

In summary, what does saddlebag fat look like? It appears as soft, often wobbly, fat deposits on the outer thighs, giving the lower body a wider silhouette below the hip bone. Its development is influenced by a mix of genetics, hormones, and lifestyle factors. While frustrating for some, it is a normal part of fat distribution for many, especially women. A healthy and consistent approach to diet and exercise can reduce its appearance by lowering overall body fat and toning the surrounding muscles. For persistent cases, medical options exist, but understanding the difference between stubborn fat and natural bone structure is essential. The focus should be on overall health and body acceptance, rather than pursuing a singular, often unattainable, aesthetic ideal. For more information on health and wellness, consult reputable sources like the World Health Organization: https://www.who.int/news-room/fact-sheets/detail/healthy-diet.

Frequently Asked Questions

The primary cause is a combination of genetics and hormones. Your genetic makeup determines where your body stores fat, and for many women, hormonal factors like estrogen encourage fat accumulation in the lower body.

No, saddlebags are not necessarily a sign of poor health. They are primarily a result of natural body fat distribution and genetics. However, excess overall body fat is a health concern, so maintaining a healthy weight is beneficial.

While saddlebag fat is more common in women due to biological factors like pelvic structure and hormones, men can also accumulate fat in the outer thigh area.

Focus on a combination of cardiovascular exercise for overall fat reduction and strength training to tone the lower body muscles. Effective exercises include squats, lunges, glute bridges, and fire hydrants.

Complete elimination can be very challenging, especially for those with a strong genetic predisposition. However, a consistent and healthy lifestyle can significantly reduce its appearance and lead to a more toned physique.

Lipedema fat is typically symmetrical on both legs, often feels painful or tender to the touch, and bruises easily. Regular saddlebag fat is generally not painful. If you suspect you have lipedema, it is best to consult a medical professional.

No. Long-term, sustainable results require consistent effort with diet and exercise. Surgical and non-surgical cosmetic procedures are available but should be considered after other options, and with a full understanding of the risks and benefits.

Yes, walking is an excellent form of cardiovascular exercise that contributes to overall fat loss, which will help reduce the appearance of saddlebag fat over time.