We all know that curves are IN and skinny flat butts are OUT. In this blog, I am not only going to show you five great exercises that will add shape to your butt, but I am going to reveal to you the NUMBER ONE reason why you might have what I call ‘flat butt syndrome’ and/or why your current butt exercises are NOT giving you the glutes that you want. I will also let you in on how to easily fix this problem on your own, and go on sculpting the amazing rear end that you are longing for.
So, in order to get luscious, lifted glutes it is essential to make sure every muscle fiber in your butt, back, hamstrings, and hip complex is ‘firing up’ properly. This entails a little work for most people before jumping straight into these full range of motion glute exercises. Why? Because eighty percent of the population sits a desk for eight or more hours a day, meaning eighty percent of the population most likely has tight hip flexors. When your hip flexors are over active and tight like this, it causes a decrease in the neural drive to your gluteus maximus, leaving this muscle (and the surrounding muscles) under active and weak. Think about it though, being seated all day is putting your hips in a constantly flexed and shortened position. Eventually this will become normal for your hip flexors and they will not want to stretch back out to normal length on their own. For some people, this even shuts off their glutes entirely. Then begins the onset of limited hip mobility, lower back pain, postural issues, and well.. flat butt syndrome. Don’t worry it is nothing that you can’t fix and/or prevent because I am going to help you by giving you some top-notch trainer tips.
First, I will show you how to start opening up your hip musculature with three of my favorite hip flexibility stretches/exercises. Second, I will show you how to activate your butt muscles so that they are actually firing up properly ; Third, I am going to show you my 5 favorite butt lifting exercises that will help give your rear some lift and shape.
I recommend adding these three hip opening stretches to your routine every single time that you are working out your legs. This will help elongate the hip flexors and allow for proper glute activation.
1. Kneel on your right knee, cushioning your kneecap with a folded towel.
2. Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability.
3. Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight.
4. Lean forward, shifting more body weight onto your front leg. You’ll feel a stretch in your right hips and thigh.
5.Hold for about 30 -40 seconds. To deep the stretch lift hand up and lean to the leg that up. Switch legs and repeat.
1. Starting in plank position, step out into a very long lunge with elbow inside of shin towards lead ankle.
2. Keep back leg straight with glute squeezed to get full quad/hip flexor stretch benefit. As you set into your position and stretch, “sink” lower as you are safely able to. You should feel stretch in both hips.
3.Center hands over lead leg BEFORE trying to stand up. Your position will look like a track sprinter in the starting blocks.Carefully bring back leg up as you stand out of stretch.
1. Step into a side lunge keeping both knees and feet facing forward.
2. As you lower your body to one side, drive hip towards the ground, feeling the stretch through your groin and hip adductors (inner thigh).
3. Hold stretch for 5-30 seconds (depending on if your are performing dynamic or static) and repeat on other side.
Now that you have open up your hips a bit, let’s make sure those glutes are activating properly. Start with the exercises below before moving into
1. Lying on your back with arms to the side and feet hip width apart.
2. Draw in belly button to engage core and lift hips in the air. Squeeze glutes at the top of the motion for 3 to 5 seconds and return slowly to starting position
3. After two legged bridges become easy, move to a single leg glute bridge. With same instructions perform the exercise one leg at a time squeezing glutes at the top of motion.
1. Start in a half squat position to fire up your gluteus medius. Place band about 2 inches above ankle.
2. Step laterally keeping toes facing straight ahead. Move one foot about two inches following with the second foot about two inches. Maintain tension in the band as you continue moving in one direction.
3. Your glutes should be on fire!
My 4 Favorite Butt Exercises
Now that you have properly opened up your hips and essentially ‘woken up’ your glutes, it is time to start strengthening, toning, lifting, and sculpting the perfect butt. Try these five moves below and read through the description for more instruction under the video.
Box Squat Jumps
Barbell Walking Lunges