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zakruti.com » Sport, fitness, workout » Jeremy Ethier
The ONLY 2 Exercises You Need to Fix Your Flat Butt

The ONLY 2 Exercises You Need to Fix Your Flat Butt

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Get FREE 2-week access to smarter training with the BWS app: Weak, underdeveloped glutes are often the hidden reason your strength stalls, your posture breaks down, and that nagging back pain never goes away. But the good news is you only need two of the best glute exercises in your glutes workout to fix this, helping you look better, jump higher and even run faster. Bonus: you’ll finally turn that flat butt into a round butt. Of course, who better to structure our glute workout than Bret Contreras, AKA the Glute Guy, has a PhD in sports science and has spent his life studying and growing glutes. He explains that while your glutes are made up of three muscles, the largest muscle by far is the gluteus maximus. Its main function is hip extension something you do when you deadlift or when you’re squatting but many common glute exercises end up fatiguing everything else before your glutes actually get pushed close to failure. It’s easy to challenge your glutes when you include lunges, squats and deadlifts in your glutes workout, but they come with key problems. Most of these exercises are taxing compound movements that target multiple muscles at once. If your lower back or even your grip is giving out first, you could reach failure while your glutes still have 7 or 8 reps left in the tank. If you already have weak or hard to activate glutes, other muscles can steal your glute gains. Even if you’ve gotten really strong on squats and deadlifts, your glute growth may not reflect it. Then there’s soreness. Exercises like Bulgarian split squats can leave you so sore that it’s tough to recover before your next leg session, which makes it harder to train your glutes 23 times per week. That’s where the first exercise of our glute workout comes in: the Glute-Dominated Step Down. It looks similar to a lunge or split squat, but there’s one key difference by keeping one leg in the air and following a few simple form tweaks, it forces your glutes to do almost all the work. For some reason, it doesn’t make you sore. Keep your knee from drifting too far forward and choose the right bench height so the front thigh is parallel at the bottom. This puts the gluteus maximus in a long stretch and keep it under tension where it grows best. The way it’s loaded holding weight in the opposite hand also forces your glutes to stabilize you, making this one of the best gluteus maximus exercises for both size and strength. The second exercise is the hip thrust. The first movement challenges your glutes the most at the bottom, when they’re fully stretched, and Bret believes that’s where you’ll build more of the lower glutes. But if you want that full, round butt the kind of glutes they write country songs about you’ll want to pair it with another exercise that challenges your glutes in the squeezed position and may help develop more of the upper region. That’s why the hip thrust is used as the squeeze-focused counterpart to the Glute-Dominated Step Down. In the past, the bias was toward only doing stretch-focused movements like the step down because they seemed to grow muscle faster. But a new study comparing training muscles in the stretch vs squeezed position, including the glutes, suggests that combining one stretch-focused and one squeeze-focused movement is likely to give you the biggest benefit. Hip thrusts help build extended range hip extension strength. When you have that, your body starts distributing stress better. Squats feel better. Other things feel better. You start taking longer strides when you walk. There are a few important setup details. Make sure your upper back is high up on the bench to maximize stability. Plant your feet far enough away such that at the top position, your knees are directly over your feet. If they’re too close, you’ll work more quads; if they’re too far away, you’ll work more hamstrings. Then brace your core, squeeze your glutes and drive your hips up. You can use a barbell, a hip thrust machine, or a more subtle, easy to set up alternative that works just as well: the single-leg dumbbell hip thrust. The final tip Bret shows is the difference between the hinge and scoop methods. With the pure hinge, your gaze goes from forward at the bottom to up at the top as you push as tall as you can. With the scoop method, you tuck your chin, move the sternum down, tilt the pelvis and focus on moving from the chest down. The key is to experiment with both methods in your glute workout to find what works best with your body. To save your flat butt, Bret recommends doing 3 sets of 812 reps, 23 times per week. Timestamps: 0: 00 - 0: 36 - Why Strong Glutes Matter 0: 36 - 2: 19 - The Problem With Most Exercises 2: 20 - 5: 11 - Exercise 1 5: 12 - 7: 20 - Exercise 2 7: 21 - 9: 19 - Bonus Training Technique 9: 20 - Sample Glute Workout Click below to subscribe for more videos:
Date: 2025-12-23

Comments and reviews: 20


im not a fit person I would normally run out of breath and cant properly run. however when I started to hip thrust I was quite shocked at how fast I could run and my flat feet not hurting immediately. I was able to not run out of breath quicker and I felt more energized and it also boosted my libido as well. im very confused how this exercise isn't that common and apparently most people don't do them in the gym. looks aside it is so good for your physical health and vitality and back and posture
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Soreness means the muscle is still healing. It means you hit it too hard in the previous section, so just hit it less hard. Which you're basically doing when you chose the alternate excercise. But instead of choosing a different, more complicated exercise, all you have to do is split squats with a lower weight or rep range, or anything that reduces the soreness by the next glutes session. Then you can do more sessions a week
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I hear when u work one leg then the other as opposed to both at the same time the recovery time is very rapid, due to the fact that when both legs are stressed at the same time it limits blood flow to the heart, where stressing even to overload with one leg at a time the blood flow is significantly more leading to nearly a 300% recovery time making it possible to practically hit leg days 3 to 4 times a week.
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If a woman needs to do exercises to have a protruding butt, I would rather look elsewhere. I may fall in love and she may eventually decide she doesn’t want to workout ever again. Her butt goes back flat but gains stomach and everything else. I know from experience. My wife had a butt, got dat and now doesn’t have the butt she had. I love her so I won’t leave just because of that but just sayin’.
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If you can pooh out of your butt - you don't need to fix it. if you care about your butt this much, you might be using it to think with. Only joking. Obviously, your butt is the most important thing you need to worry about! Now that I have put my butt first, I am all powerful and the best at cake decorating and hateful monochromatic mind dancing - worth it!
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Women have been doing the scoop methed in extra-curricular activities for millennium. Reptilian brain knows it and finds it attractive and a clue to genuine burning desire-one of the best indicators of partner, ergo, family stability and thus raising children to also reproduce. (Grandchildren are the short term goal, not children, too short-sighted)
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Nonsense. There is absolutely nothing wrong with big compound movement.
In fact, they are the gold standard for a reason.
But these days fitness influencers need to pump out new content all the time, and so they try to come up with innovative stuff.
Guys, girls: keep doing BSS, lounges, and squats. Your arse will grow. Trust.
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I love that guy the bodybuilder looking guy that says you’re gonna get too sore. You will be so sore. You will be in pain that way too often is not addressed and then I do these exercises and then I can’t walk two days later and then I’m out of commission for that whole week of even doing any kind of exercise exercises.
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Only a really gay dude would want to have a round, woman butt. There are surgeons In Brazil who specialize in giving big, rounded butts to both women and gay men. But straight hetero men work to get rid of that excess, be it man-boobies on their front or gay-butts on their back. We like being straight and tall, not curvy a$$.
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The Scoop Method will put your neck into a hyperflexion which is a NO BUENO in the long run!
The best and safest method for your cervical spine is the Hinge Method.
Also, make sure you're not stabilizing on your shoulder blades but instead just below them (T8 or T9.
-NASM Certified Personal Trainer and PTA
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Both those exercises are amazing I rotate my program the step down and hipthrust is great really help. When I do more plyometric type workouts I have to rest for so many days but these two can easily be done 2-3 days a week. If I do split jumps and Bulgarian lunges I can barely do 2-3 session in two a week period. max.
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I do exercise 2 with a 55lb dumbbell at home. But I add something. I hold the top position and tilt my body just a little bit left and right before going back down. I basically just rock back and forth from one leg to another to hit more muscles. I really like the feeling. I DEFINITELY wouldn't do this with a bar though.
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I did hip thrusts yesterday using tip from mini beast's ig video and also accidentally did the head tuck variation, mostly because I was using a smith machine and was watching to make sure the hooks didn't roll into the lock position during the movement. Definitely felt some major activation I haven't felt in a while
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Because you get too sore! Wrong answer!
1. Don't do lunges to failure on your first day.
2. That means it's working
Hip thrusts are 99% hips. That's why 100lb girls can lift 500lbs.
Squats and Lunges will turn you into a glute beast.
Ronnie Coleman. squats and weighted lunges around a track.
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I like mixing step-ups into my cardio. It's great if you hate running and want functional strength. I definitely got better results in cardio and strength when I started doing them together while rehabbing my knee. Crawling up and down steps between push-ups gets my arms and torso into the act.
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Every one of the recommended glute exercises bothers my neck and makes my legs, hips, and back way too sore for days. I've basically given up on anything but body weight exercises from Pilates just to work the muscle, but there's no chance of hypertrophy for me without constant suffering.
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can anyone tell me what's the problem with doing the same movement pattent on the ground find anything to hold on to and fold the non-working leg. i've been doing it this way, no need to move benches or occupy a whole squatting rack. find a dumbell and sth to hold onto and it's the same.
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Hm. I'm doing a combination of scoop and hinge. It feels weird for my back to let it bend because I am lifting quite heavy. I need my torso strong while doing the motion with my glutes, not in the spine. And keeping my chin tucked in helps me keep a strong core and keeping my back safe.
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I don't do these exercises BUT I do get a lot of walking and running here and there through the years before I was told by my doctor not to hit the gym/force physical labor due to a prior surgery.
I'm not currently in my most ripped but I am toned and do have a good butt tbf.
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5: 21 The type of glutes they write COUNTRY songs about Let's be real, the main people who listen to country weren't originally the type of people to praise women with big butts. It didn't become popular until the late 00s/2010s. IYKYK
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