top of page
Search

Unlock the Truth About “Culotte de Cheval” – It’s Not Fat, It’s Your Hips!

The term “saddlebags”—or culotte de cheval in French—is often used to describe stubborn fat deposits around the outer thighs and hips. This area is a frequent source of frustration, especially for women, and is commonly targeted in fitness routines focused on fat loss.

But here’s the surprising reality: this shape isn’t always about fat.


In many cases, what we perceive as “saddlebags” is a postural and mobility issue, not a fat storage problem.


Understanding the Real Cause: Mobility & Imbalances

In our modern, desk-bound lives, we sit more than ever—working, driving, and scrolling. This chronic sitting pattern reduces hip mobility, weakens key muscles like the glutes, and tightens others, like the hip flexors and adductors. Over time, this creates muscular imbalances and poor movement mechanics.


What does that mean for your hips?

  • Decreased range of motion

  • Underactive glutes

  • Overworked hip stabilizers

  • Visible distortions around the pelvis and thighs


These imbalances don't just affect how your hips function—they can also influence how they look, often exaggerating the outward projection commonly labeled as “culotte de cheval.”


Why Hip Mobility Is About More Than Aesthetics


Targeting the outer thigh with endless leg lifts or calorie restriction alone may not address the root cause. Instead, improving your hip mobility has far-reaching benefits that go well beyond appearance:

  • ✅ Improved joint alignment and posture

  • ✅ Reduced risk of injury during training or daily movement

  • ✅ Enhanced glute activation and strength

  • ✅ Better balance between mobility and stability

  • ✅ A leaner, more functional hip silhouette over time

Your hips are the power center of the body. If they’re tight, weak, or misaligned, everything from movement efficiency to metabolic output can suffer.


5 Proven Strategies to Improve Hip Function (and Reduce “Saddlebags”)


Let’s reframe this issue from cosmetic to functional. Here’s how to address the root of the problem:

1. Dynamic Hip Mobility Drills

Start with movements like:

  • 90/90 transitions

  • Hip CARs (Controlled Articular Rotations)

  • Frog rocksThese drills restore joint mobility, reduce stiffness, and re-train the nervous system to move better.


2. Activate Dormant Glutes

Prolonged sitting leads to gluteal amnesia. Reactivate them with:

  • Glute bridges

  • Clamshells

  • Banded lateral walksStrong, engaged glutes stabilize the hips and reduce compensation from the outer thigh.


3. Myofascial Release and Foam Rolling

Release tight fascia and muscle tension in key areas:

  • IT band (indirectly via quads and TFL)

  • Glute medius

  • Lateral thighUse foam rollers or lacrosse balls 1–2 minutes per area.


4. Balance Strength with Flexibility

It’s not enough to strengthen—you must lengthen tight tissues too:

  • Hip flexor stretches (e.g., runner’s lunge, couch stretch)

  • Adductor and piriformis releases (e.g., pigeon pose)This ensures proper pelvic alignment and hip tracking.


5. Consistency Over Time

Mobility and muscular re-patterning require repetition. Aim for 5–10 minutes daily, even broken into smaller sessions. Within weeks, you’ll notice improvements in how your hips move, feel, and appear.


Want to Know Where You Stand?

I’ve created a free online Hip Mobility Test you can take right now to assess:

  • Joint range of motion

  • Muscle activation patterns

  • Compensation tendencies


This quick assessment will help you identify limitations and get tailored guidance on improving your hip health and posture.



Final Thoughts: Form Follows Function

Saddlebags—or culotte de cheval—often reflect deeper movement inefficiencies. By prioritizing mobility, strength, and balance, you’ll not only improve how your hips look, but also enhance how your entire body performs.


Remember, the most sustainable changes start from the inside out.Move better. Feel stronger. Look the way you move.

Comments

bottom of page