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5 Mistakes Keeping Your Butt Flat and 4 Great Exercises to Solve the Problem

Optimise your lower body training.

First. Check if you are making any of these mistakes.

Second. Use the 4 exercises below to build stronger and more functional glutes.

What are the Benefits of Strong Glutes?

Strong glutes (also known as your buttocks) have many benefits, including:

Improved posture: Strong glutes help support your lower back, which can improve your overall posture and reduce the risk of back pain.

Increased athletic performance: Your glutes are some of the largest and strongest muscles in your body. Strengthening them can improve your performance in activities that require explosive power, like running, jumping, and lifting.

Phil Toon at Granite GamesSource: Courtesy of CrossFit Inc.

Reduced risk of injury: Strong glutes help stabilize your hips and knees, which can reduce the risk of injury in those areas.

Better balance: The glutes play a crucial role in maintaining balance and stability, especially during activities like walking, running, and jumping.

Enhanced aesthetics: Developing strong glutes can help give you a more shapely and toned butt.

Improved daily activities: Having strong glutes can make everyday activities like sitting, standing, and climbing stairs easier and more comfortable.

Strong glutes are essential for optimal health and fitness, and should be a part of any well-rounded exercise routine.

What are the Glute Muscles?

The glute muscles, also known as the glutes, are a group of three muscles located in your buttocks:

  • Gluteus maximus: This is the largest of the glute muscles and is responsible for hip extension, which means it helps you stand up from a squatting position or push your hips forward when walking or running.
  • Gluteus medius: This muscle is located on the outer surface of the pelvis and helps to stabilize the hip joint during movement, especially when standing on one leg.
  • Gluteus minimus: This muscle is located deep to the gluteus medius and is responsible for stabilizing the hip joint and aiding in hip abduction (moving the leg away from the body).

Together, these muscles play a crucial role in a wide range of activities, from walking and running to squatting and jumping. Strengthening the glutes can help improve athletic performance, reduce the risk of injury, and enhance overall fitness and health.

Jeremy Ethier is a Canadian fitness influencer and YouTuber. He is known for his evidence-based approach to fitness and nutrition and his YouTube channel.

Video – 5 Mistakes Keeping Your Butt Flat

Video – 4 Best Glute Exercises for a Nicer Butt

What is Hypertrophy?

Hypertrophy refers to an increase in the size of cells or tissues in response to a stimulus, such as exercise or weightlifting. In the context of exercise and fitness, hypertrophy generally refers to an increase in muscle size as a result of resistance training.

When you perform resistance exercises, such as weightlifting or bodyweight exercises, you create microscopic tears in your muscle fibers. Your body responds to this damage by repairing and rebuilding the muscle tissue, often resulting in an increase in muscle size and strength.

There are two types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy refers to an increase in the actual muscle fibers, resulting in greater strength and power. Sarcoplasmic hypertrophy, on the other hand, refers to an increase in the fluid and energy stores within the muscle cells, resulting in a larger, more “pumped” appearance.

Hypertrophy can be achieved through a variety of resistance training techniques, including progressive overload, high volume training, and high intensity training. A well-designed hypertrophy training program can help individuals build muscle size and strength, improve athletic performance, and enhance overall fitness and health.

Why is Protein Important for Muscle Growth?

Protein is important for muscle growth because it provides the essential building blocks, or amino acids, that your body needs to repair and rebuild muscle tissue. When you engage in resistance training, such as weightlifting, you create small tears in your muscle fibres. Your body then repairs these tears by synthesizing new muscle tissue, which requires amino acids.

Protein is also important for maintaining a positive nitrogen balance in the body. Nitrogen is a key component of amino acids, and a positive nitrogen balance means that your body is taking in more nitrogen than it is excreting. This is important for muscle growth because a positive nitrogen balance indicates that your body has the resources it needs to build and repair muscle tissue.

In addition to its role in muscle growth and repair, protein is also important for regulating metabolism, supporting immune function, and promoting overall health and well-being.

The amount of protein needed for optimal muscle growth varies depending on factors such as age, gender, and level of physical activity. Generally, individuals who engage in regular resistance training may require higher amounts of protein to support muscle growth and repair. It is recommended that adults consume 0.8-1.2 grams of protein per kilogram of body weight per day, with higher amounts recommended for those who engage in regular resistance training.

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