Fixing the Flat Butt Blues

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Question: For lack of better terminology, I have a flat butt. I would like to make it rounder without gaining a lot of weight. what are some exercises that could help?
Answer: The most simple exercise for use is the squat. The problem is most people don’t get deep enough in the movement to engage the glutes. Once the center of your thigh is parallel to the floor, go a half-inch below that. Deeper than that is not necessary to make your glutes work harder and can increase stress on your patella tendon and lower back. Getting that half-inch below parallel fully engages your glutes and hip flexors to get your rear “out of the hole”.
Start with them by using body weight only to get used to the range of motion and gradually add weight to your sets. Use a variety of rep ranges as well. Occasionally, add weight to allow only 6 reps per set and other times get as many as 20. Your standard range should be 8 to 12 reps. Three to four sets should be enough.
The second exercise you can use to target glutes is the RDL, also known as the stiff-leg deadlift. Use a moderate weight holding it like you would a standard deadlift. Keeping your knees close to locked out, lower the bar towards the floor as your push your hips backwards. During the exercise, keep your back flat. Don’t allow your shoulders to round forward. Rounding your shoulders causes you to round your back which ,in turn, places more stress on your lower back instead of your glutes and hamstrings. At the top of the movement, squeeze your glutes together on each rep. Two to three sets of 8 to 10 reps should work well.
Walking lunges finish your glutes off. Use a light bar to start as you learn the form. Place the bar on your back, keep your ribcage elevated and take a large step forward. With your torso centered over your hips, drop into a lunge not allowing your torso to lean forward. Drive up and forward with your front leg as you lift your rear leg and move it forward. Take about 10 steps per leg and do three sets.
These three exercises will help build your glutes and make it challenging to get up from a seated position.
God bless and keep training,
Daryl

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