Learn how to avoid these 5 mistakes keeping your butt flat.
Jeremy Ethier explains…
5 Mistakes Keeping Your Butt Flat
“Wondering how to get a round butt? For most men and women, round, firm glutes are seen as more attractive than having a flat, pancake butt. A nice-looking butt isn’t just important for turning heads though. The glutes are a key muscle for athletic performance and keeping them strong can also go a long way to preventing back and hip pain. The problem is, most people approach their glute training the wrong way. 5 mistakes, in particular, that keep them from getting a bubble butt. Find out what they are, and how you could avoid them, so you can make your glutes rounder here. Includes the best exercises you could do for round glutes.”
- 5 Mistakes Keeping Your Butt Flat
- Anatomy of the Glutes
- Mistakes Keeping Your Butt Flat – Exercise Selection
- Mistakes Keeping Your Butt Flat – Working Quads More than Glutes
- Best Exercises for Rounder Glutes
- How to Program the Exercises
- Activate the Glutes
- Video – Mistakes Keeping Your Butt Flat
- Learn More – Mistakes Keeping Your Butt Flat
- Mistakes Keeping Your Butt Flat – Gluteus minimus
- Mistakes Keeping Your Butt Flat – Gluteus medius
- Mistakes Keeping Your Butt Flat – Gluteus maximus
- The gluteus muscles support the pelvis, hips, and lower back.
- Conclusion – Mistakes Keeping Your Butt Flat
Anatomy of the Glutes
“Before diving into the mistakes preventing you from achieving a bubble butt, let’s first understand the anatomy of the glutes. The glutes are composed of 3 muscles; the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is much larger than the other 2 glutes muscles. It’s actually the largest and heaviest muscle in the human body. It’s also a strong predictor of sprint performance. Since this muscle makes up most of your butt and seems to be the most important region for boosting athletic performance, it only makes sense to make it the focus of your training. But most people fail to do this because of the following 5 mistakes.”
Mistakes Keeping Your Butt Flat – Exercise Selection
“The first mistake people make that lock them into a flat, pancake butt has to do with exercise selection.”
“The primary function of the gluteus maximus is hip extension, the movement of driving your hips forward. Most “glute exercises” you’ll find online either don’t train hip extension at all and focus on the smaller glute muscles, or they’ll train hip extension but not in a way that enables you to use heavier and heavier weights over time. The best glute exercises are instead the ones that focus on hip extension and enable you to use heavier weight overtime.
Exercises like back squats, leg presses, bulgarian split squats, deadlifts, and hip thrusts. They’re not fancy, but if you use the right form and get really strong with them over time, these will be the key to the glutes growth you’re looking for.”
Mistakes Keeping Your Butt Flat – Working Quads More than Glutes
“The second mistake when most people try to make their glutes rounder is working the quads more than the glutes. In a leg press, if you were to place your feet higher up on the platform and stop each rep once your knees hit 90 degrees, this would enable your shins to stay vertical over the foot throughout and will also involve more hip extension, therefore emphasizing the glutes more than the quads. You can do these one leg at a time as well, and you can also apply this concept to lunges and Bulgarian split squats as well.”
Best Exercises for Rounder Glutes
“Alright so we talked about the quads taking over but in other glutes exercises, the lower back and hamstrings actually have a tendency to take over. Let’s take a look at one of the best exercises for round glutes, the Romanian deadlift. To emphasize the glutes more, you want to use some knee bend. This incorporates more hip extension into the exercise. In addition to this, you should only go down as far as your mobility allows you to. This is the point at which the hips stop moving backward on the way down. So, try to look in the mirror and spot the point where your hips can’t move back, and stop each rep at that point.”
How to Program the Exercises
“So we already covered what some of the best glute exercises are, but the way you program them into your workouts is also very important when it comes to how to get a round butt. You want to include exercises that challenge the glutes in different ways. Bulgarian split squats, back squats, leg presses, and Romanian deadlifts challenge the glutes the most at the bottom position. At the top position however, there’s no tension placed on the glutes. So we’d want to look for an exercise that challenges the muscle when it’s fully shortened. Exercises like the hip thrust and the 45 degree hip extension both do just that. To apply this to your glute focused workouts, pick 1-2 exercises that challenge the glutes most at the bottom position, and then include 1 that challenges the glutes most at the top position.”
Activate the Glutes
Finally: although picking the right exercises and performing them correctly will set you up for success, some people (especially those who sit a lot) will still have a hard time activating and feeling their glutes working. One way of improving this is with activation exercises.
Video – Mistakes Keeping Your Butt Flat
Learn More – Mistakes Keeping Your Butt Flat
Muscles of the Glutes
The gluteus muscles are important for supporting the pelvis, hips, and lower back. The main function of these muscles is to keep the pelvis level when you stand and walk.
Mistakes Keeping Your Butt Flat – Gluteus minimus
The gluteus minimus is a small muscle that attaches to the upper outer edge of the pelvis and the upper outer edge of the femur. This muscle helps to rotate your thigh outward, extend your leg backward, and move it laterally toward its original position.
The gluteus medius is another important muscle in this region. It lies underneath your gluteus maximus and serves as an antagonist (opposite) muscle for its larger counterpart in many movements such as running or walking.
Mistakes Keeping Your Butt Flat – Gluteus medius
The glutes are a group of three muscles located deep in the hip that assist with hip abduction, which is moving your leg out to the side (like a dancer). They also help with hip flexion (bending at the waist) and stabilizing the pelvis. The glutes are crucial for balance, walking and running.
Gluteus medius is located just under gluteus maximus in front of piriformis and beneath tensor fasciae latae on each side of your body. You can feel it when you squeeze your outer thigh muscles as you sit up straight or stand up from sitting down. Gluteus medius helps keep you erect by supporting your pelvic girdle.
It also gives support to lateral rotation of hips while walking or running – this is especially important if you’re playing sports like tennis where lateral rotations are required frequently.
Mistakes Keeping Your Butt Flat – Gluteus maximus
The gluteus maximus is the largest and most powerful muscle in the body. This muscle extends, abducts, and externally rotates your hip. It also helps stabilize your pelvis during walking and running.
The gluteus muscles support the pelvis, hips, and lower back.
The gluteus maximus, medius and minimus are the largest muscles in the body. They support the pelvis, hips and lower back.
The gluteus maximus: The largest muscle in your body is located on your buttocks. It connects to the iliac crest of each of your hip bones at one end, and attaches to your sacrum (your tailbone) at its other end. The gluteus maximus straightens out your leg when you walk or run. If you have weak glutes, you may have trouble keeping an upright posture because of weak hip stabilizers that help keep you sitting upright without slouching or falling forward onto your hands or knees when standing up from a chair or couch.
The gluteus medius: This is a large muscle on either side of your hips that helps rotate them outwardly as well as stabilizing them during walking motion. You can strengthen these muscles with exercises such as lunges and squats.
Conclusion – Mistakes Keeping Your Butt Flat
The gluteus muscles are the largest and most powerful muscles in the human body. They play a vital role in our everyday lives and can help us perform a variety of tasks that require strength, power, and endurance. The glutes also protect our lower backs from injury when lifting heavy objects or running long distances by providing stability for these activities.
Make sure to avoid these mistakes and optimise your glute training.
- GLute-exercises: Photos courtesy of CrossFit Inc