You see it on every "body goals" mood board on Pinterest. You see it in the paparazzi shots of her leaving a studio in West Hollywood. People are constantly obsessed with the Hailey Bieber ass, and honestly, the internet is full of some pretty weird myths about how she actually maintains that toned, athletic look.
Is it just good genes? Is it some secret surgical procedure?
Most people assume it’s just the luck of the draw. While she definitely hit the genetic lottery, if you actually look at her history as a professional ballet dancer and her current brutal gym schedule, it’s clear there’s a lot of sweat involved. Hailey doesn't just "wake up like this." She’s spent years building a foundation of functional strength that focuses heavily on the posterior chain.
The Secret Behind the Hailey Bieber Ass
The biggest misconception is that she just does "a few squats." If you’ve ever tried to follow a supermodel’s routine, you know it’s usually way more intense than they let on in a 15-second TikTok. Hailey’s approach is basically a hybrid. She mixes the lengthening movements of Pilates with the heavy, explosive power of weight training.
She’s a huge fan of the Dogpound gym. If you aren't familiar, it’s this high-energy spot where trainers like Kirk Myers put celebs through the wringer. When she’s there, she isn't just doing light cardio. She’s doing:
- Sled Pushes: These are absolute killers for the glutes and quads.
- Weighted Sumo Squats: Great for that inner-thigh and glute-medius connection.
- Resistance Band Walks: If you want that "shelf" look, these lateral movements are non-negotiable.
The sled push is actually one of her staples. It’s a full-body burner, but the driving force comes entirely from the legs and hips. It builds that functional, dense muscle that gives her that "lifted" appearance without looking like a traditional bodybuilder.
Why Pilates is Only Half the Story
Hailey often talks about her love for Hot Pilates. She’s said before that because she was a dancer, she loves how Pilates elongates her muscles. It makes sense. It keeps her flexible.
But here’s the thing: Pilates alone usually isn't enough to build significant glute mass.
To get that specific Hailey Bieber ass shape, you need progressive overload. That means lifting heavier things over time. She’s been spotted doing landmine squats and using heavy dumbbells for lunges. The Pilates helps with the "snatched" waist and the posture, which makes the glutes pop more, but the weights are what build the actual muscle tissue.
It's a balance. If you only do weights, you might feel stiff. If you only do Pilates, you might not see the growth you want. She basically bridges that gap perfectly.
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The Post-Pregnancy Pivot
Life changed for Hailey in 2024 when she and Justin welcomed their son, Jack. Lately, in early 2026, she’s been more vocal about the "fourth trimester" and the struggle of getting her strength back. It wasn't an overnight bounce-back, despite what the "perfection" of Instagram might suggest.
She’s been working closely with trainer Kirsty Godso to deal with things like rib flare and pelvic floor health. This is a huge detail most people ignore. You can't have a strong, toned lower body if your core and pelvic floor are compromised after birth.
She recently shared that she’s been doing specific "rib flare" exercises to get her midsection back in alignment. When your ribs are positioned correctly, your glutes can actually engage better during your workouts. It’s all connected.
What She Actually Eats (It’s Not Just Air)
You can't build a glute-heavy physique if you’re starving yourself. Period. Hailey has shifted her diet over the years. She used to be strictly pescetarian, but during and after her pregnancy, she started incorporating more protein like chicken and steak.
Protein is the building block. If you want a butt like Hailey's, you have to feed the muscle. Her typical day looks something like this:
- Breakfast: Eggs or oatmeal with a side of healthy protein.
- Lunch: A big kale Caesar (no croutons, usually) with fish or grilled veggies.
- Dinner: Gluten-free pasta or a grilled protein with more greens.
She’s also a big believer in "cheat days." She’s gone on record saying that if she wants a cheeseburger or fries, she’s going to eat them. This keeps her from burning out. It’s about 80% discipline and 20% just being a human being.
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How to Get the Look: Actionable Insights
If you’re trying to replicate the Hailey Bieber ass at home or in the gym, stop looking for a "30-day challenge." Those don't work. You need a long-term strategy.
First, get yourself a set of heavy resistance bands. Start doing lateral walks and donkey kicks. These fire up the "smaller" glute muscles that give you that rounded look from the side.
Second, don't be afraid of the weight rack. You need to be doing some form of a hinge movement—like an RDL (Romanian Deadlift)—at least twice a week. This targets the area where the glute meets the hamstring, creating that distinct separation.
Third, focus on your posture. Hailey’s "look" is largely due to her ballet background. She stands tall, which tilts the pelvis in a way that highlights her natural curves. If you’re slumping at a desk all day, your glutes are essentially "asleep."
Lastly, drink more water than you think you need. Skin elasticity and muscle recovery both depend on hydration. Hailey is rarely seen without a bottle of water or a green juice in hand. It’s a cliché for a reason.
Stop comparing your "Day 1" to her "Year 15." She’s been training since she was a kid in dance school. Focus on being 1% better every week, eat your protein, and don't skip the heavy lifting if you want real results.