Off Campus and Heated Rivalry have sparked a 'hockey butt' conversation
Thanks to Off Campus and Heated Rivalry, the hockey butt is having a moment online. But beyond the viral fascination lies a bigger story about strength, mobility, and ageing well.
Talk about Off Campus, and you'll see people sweating. The latest college romance has everyone binge-watching. And somewhere between the locker-room tension, emotional turmoil, and attractive hockey players, fans have once again found themselves revisiting the glorious chaos of Heated Rivalry, the queer hockey romance that practically melted the internet just a few months ago.
But beyond the yearning, the abs, and enough sexual tension to fog up an ice rink, both shows have accidentally spotlighted another obsession: the 'hockey butt.'
Don’t get us wrong. While the term may sound cheeky — and yes, the internet has certainly helped make it thirst-trend worthy — it actually refers to the strong lower-body build of ice hockey players.
Turns out, the hockey butt is not just an aesthetic asset. It comes with real fitness benefits too.
Hockey butt 101
"Hockey butt is essentially the result of glute muscles (also known as buttock muscles) that are extremely strong and well-conditioned. Hockey players develop this because the sport requires constant explosive lower-body movement, balance, rapid acceleration, and long periods spent in semi-squat skating positions,” Dr Harsha Vardhan, consultant orthopaedic surgeon, HOSMAT Hospitals, tells India Today.
Over time, this places significant load on the gluteal muscles. And here's why these are important:
The gluteus maximus — the body’s largest muscle — powers explosive movements like sprinting, jumping, and quick directional changes, while also helping strengthen the hips.
The gluteus medius, meanwhile, plays a major role in balance and pelvic stability, especially during side-to-side movement, and the smaller gluteus minimus supports posture and keeps the hips stable. Together, these muscles do far more than shape an athletic lower body — they help improve strength, mobility, balance, and everyday movement.
Dr Vardhan adds that this is exactly why the physique is so specific to hockey players.
“What people call a ‘hockey butt’ is actually a sign of a strong posterior chain and well-developed lower-body conditioning. Research in sports physiology has shown that hockey players maintain loaded hip-flexion positions for prolonged periods, leading to increased glute muscle activation during play.”
Fitness talk
Dr Vardhan notes that there has been an increase in glute weakness due to modern lifestyles. “Research shows that adults are sitting for an average of over nine hours a day, which has been linked to poor glute activation, also called ‘gluteal amnesia’ or ‘dead butt syndrome’.”
Weak glutes force the muscles around your lower back to overcompensate, which can lead to back pain, poor posture, hip instability, added stress on the knees, and a higher risk of injuries.
A hockey butt is not just beneficial for athletic performance. It can also play an important role in healthy ageing.
“Because the glutes are such a large muscle group, maintaining their strength helps preserve metabolism, bone density, mobility, balance, and overall functional independence as people get older,” Akshay Verma, co-founder of FITPASS explains.
The benefits can vary slightly across genders.
For women, strong glutes contribute significantly to pelvic stability, posture, and recovery after childbirth. They also help maintain bone health during and after menopause, while reducing the risk of injuries and supporting long-term mobility, Verma adds.
"For men, glute strength is closely linked to lower-back health, athletic performance, power generation, and injury prevention. Strong glutes improve movement efficiency and help sustain physical function as they age."
Relax, you do not need to play hockey to build a hockey butt.
How to get a 'hockey butt'?
Exercises such as deadlifts, squats, hip thrusts, and Bulgarian split squats are among the most effective. The key is to perform them consistently, ideally two to three times a week, while gradually increasing resistance over time through progressive overload.
Many people focus on cardio or isolated exercises while neglecting strength training. But according to experts, strong glutes are built through resistance training, not just movement.
"More importantly, glute training should not be viewed as a cosmetic pursuit. It is one of the most important investments people can make in their long-term health and physical function," Verma notes.
So yes, the internet may have shown up for the locker-room looks of Garrett Graham (played by Belmont Cameli) and Dean Di Laurentis (played by Stephen Kalyn), the sweaty practice scenes, and the hockey-player thirst traps of Ilya Rozanov (played by Connor Storrie) and Shane Hollander (played by Hudson Williams).
But somewhere between the fantasy and the fan edits, the “hockey butt” has sparked a surprisingly useful fitness conversation. Beneath the viral term and aesthetic appeal lies something far more practical: better mobility, healthier ageing, and a body that functions better in everyday life.
Talk about Off Campus, and you'll see people sweating. The latest college romance has everyone binge-watching. And somewhere between the locker-room tension, emotional turmoil, and attractive hockey players, fans have once again found themselves revisiting the glorious chaos of Heated Rivalry, the queer hockey romance that practically melted the internet just a few months ago.
But beyond the yearning, the abs, and enough sexual tension to fog up an ice rink, both shows have accidentally spotlighted another obsession: the 'hockey butt.'
Don’t get us wrong. While the term may sound cheeky — and yes, the internet has certainly helped make it thirst-trend worthy — it actually refers to the strong lower-body build of ice hockey players.
Turns out, the hockey butt is not just an aesthetic asset. It comes with real fitness benefits too.
Hockey butt 101
"Hockey butt is essentially the result of glute muscles (also known as buttock muscles) that are extremely strong and well-conditioned. Hockey players develop this because the sport requires constant explosive lower-body movement, balance, rapid acceleration, and long periods spent in semi-squat skating positions,” Dr Harsha Vardhan, consultant orthopaedic surgeon, HOSMAT Hospitals, tells India Today.
Over time, this places significant load on the gluteal muscles. And here's why these are important:
The gluteus maximus — the body’s largest muscle — powers explosive movements like sprinting, jumping, and quick directional changes, while also helping strengthen the hips.
The gluteus medius, meanwhile, plays a major role in balance and pelvic stability, especially during side-to-side movement, and the smaller gluteus minimus supports posture and keeps the hips stable. Together, these muscles do far more than shape an athletic lower body — they help improve strength, mobility, balance, and everyday movement.
Dr Vardhan adds that this is exactly why the physique is so specific to hockey players.
“What people call a ‘hockey butt’ is actually a sign of a strong posterior chain and well-developed lower-body conditioning. Research in sports physiology has shown that hockey players maintain loaded hip-flexion positions for prolonged periods, leading to increased glute muscle activation during play.”
Fitness talk
Dr Vardhan notes that there has been an increase in glute weakness due to modern lifestyles. “Research shows that adults are sitting for an average of over nine hours a day, which has been linked to poor glute activation, also called ‘gluteal amnesia’ or ‘dead butt syndrome’.”
Weak glutes force the muscles around your lower back to overcompensate, which can lead to back pain, poor posture, hip instability, added stress on the knees, and a higher risk of injuries.
A hockey butt is not just beneficial for athletic performance. It can also play an important role in healthy ageing.
“Because the glutes are such a large muscle group, maintaining their strength helps preserve metabolism, bone density, mobility, balance, and overall functional independence as people get older,” Akshay Verma, co-founder of FITPASS explains.
The benefits can vary slightly across genders.
For women, strong glutes contribute significantly to pelvic stability, posture, and recovery after childbirth. They also help maintain bone health during and after menopause, while reducing the risk of injuries and supporting long-term mobility, Verma adds.
"For men, glute strength is closely linked to lower-back health, athletic performance, power generation, and injury prevention. Strong glutes improve movement efficiency and help sustain physical function as they age."
Relax, you do not need to play hockey to build a hockey butt.
How to get a 'hockey butt'?
Exercises such as deadlifts, squats, hip thrusts, and Bulgarian split squats are among the most effective. The key is to perform them consistently, ideally two to three times a week, while gradually increasing resistance over time through progressive overload.
Many people focus on cardio or isolated exercises while neglecting strength training. But according to experts, strong glutes are built through resistance training, not just movement.
"More importantly, glute training should not be viewed as a cosmetic pursuit. It is one of the most important investments people can make in their long-term health and physical function," Verma notes.
So yes, the internet may have shown up for the locker-room looks of Garrett Graham (played by Belmont Cameli) and Dean Di Laurentis (played by Stephen Kalyn), the sweaty practice scenes, and the hockey-player thirst traps of Ilya Rozanov (played by Connor Storrie) and Shane Hollander (played by Hudson Williams).
But somewhere between the fantasy and the fan edits, the “hockey butt” has sparked a surprisingly useful fitness conversation. Beneath the viral term and aesthetic appeal lies something far more practical: better mobility, healthier ageing, and a body that functions better in everyday life.
