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Step 1: Select your subject
Select your clip and choose the Object Mask tool in the toolbar. Click the person or object you want to keep sharp in the Program Monitor. Premiere Pro creates a mask for it automatically.
Step 2: Isolate the subject
In Effect Controls, drag the mask from Unassigned Masks onto Opacity. This cuts the subject out of the background.
Step 3: Track the mask
Click the Track forward and back button under the mask so it follows your subject through the clip.
Step 4: Duplicate the clip
Once tracking has finished, hold Alt (Windows) or Option (Mac) and drag the clip up one track to duplicate it. Select the bottom copy and remove its object mask in Effect Controls to bring back the full background.
Step 5: Blur the bottom layer
In the Effects panel, search for Gaussian Blur and apply it to the bottom layer. Increase the blur amount in Effect Controls until the background is as soft as you want. Because the sharp, masked subject sits on the layer above, only the background gets blurred.
Faster with BetterFX: skip the Effects panel. Press your BetterFX shortcut, type the first letters of the effect and press Enter to apply it to the selected clip. Get BetterFX
In Premiere Pro 2026, Gaussian Blur also includes extra options such as chromatic aberration for a subtle color fringe, and turning off Uniform Blur lets you change the blur's thickness.
Tips for a realistic background blur
- Don't overdo it. A moderate blur looks like a real lens. Very strong blur can look fake around the edges.
- Check the edges of hair and hands, and refine the mask if needed.
- Work faster. BetterFX applies Gaussian Blur or any other effect with a single keyboard shortcut, and Mako (free) adds adjustment layers and color mattes in one click.
FAQ
Can you blur the background of a video in Premiere Pro?
Yes. Isolate the subject with the Object Mask tool on a duplicate layer, then apply Gaussian Blur to the layer underneath.
Why is my subject blurry too?
The blur is probably on the top layer. Make sure Gaussian Blur is on the bottom copy and the masked subject is on the track above it.
Want to hide a face instead? See how to blur a face in Premiere Pro.
