ROUNDER GLUTES: 5 Mistakes Keeping Your Butt Flat

Are you making any of these mistakes?

Make sure you aren’t making any of these mistakes and slowing down your progress.

What are the advantages of strong glutes?

Strong glutes, or the muscles of the buttocks, offer several advantages for overall health, fitness, and daily life.

Here are some of the key benefits of having strong glutes:

Improved Posture: Strong glutes help support the pelvis and stabilize the spine. This can lead to better posture by reducing the likelihood of slouching or lower back arching.

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Enhanced Athletic Performance: Strong glutes play a crucial role in various athletic activities, including running, jumping, and lifting. They provide power and stability, allowing you to generate more force and perform better in sports and fitness activities.

Injury Prevention: Well-developed glute muscles help protect the lower back, hips, and knees from injury. They provide stability and support during movements and can help prevent overuse injuries and strain in these areas.

Better Hip Mobility: Strong glutes can contribute to improved hip mobility, which is essential for activities like squatting, lunging, and bending. This can enhance your overall range of motion and functional fitness.

Balance and Stability: Strong glutes are essential for maintaining balance and stability. They help you stay upright and prevent falls, which is particularly important as you age.

Reduced Lower Back Pain: Weak glutes can lead to lower back pain and discomfort. Strengthening these muscles can alleviate or prevent such issues by providing better support to the lower back.

Functional Movement: Strong glutes are vital for everyday movements like standing up from a chair, climbing stairs, and lifting objects. They make these activities easier and more efficient.

Aesthetic Benefits: Strong glutes can also improve the appearance of your lower body. Many people find well-defined glutes aesthetically pleasing.

Metabolic Benefits: Larger muscle groups like the glutes require more energy to function. Therefore, developing strong glutes can help increase your metabolic rate and contribute to fat loss and weight management.

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Reduced Risk of Lower Body Injuries: Strong glutes can help reduce the risk of injuries such as hamstring strains, IT band syndrome, and patellofemoral pain syndrome by improving biomechanical alignment and reducing stress on other muscle groups.

To build and maintain strong glutes, consider incorporating exercises like squats, lunges, deadlifts, hip thrusts, and glute bridges into your fitness routine. Working with a fitness professional or physical therapist can help you develop a customized plan to target your glute muscles effectively and safely.

What are the muscles of the glutes?

The glutes, or buttocks, are made up of several muscles that work together to provide stability, power, and mobility to the hips and lower body. The main muscles of the glutes include:

  • Gluteus Maximus: The gluteus maximus is the largest and most prominent muscle of the buttocks. It plays a significant role in hip extension, such as when you stand up from a sitting position, climb stairs, or run. It also helps with outward rotation of the thigh.
  • Gluteus Medius: The gluteus medius is located on the outer surface of the pelvis. It functions to abduct the hip, meaning it moves the thigh away from the midline of the body. This muscle is crucial for maintaining balance and stability, especially during activities like walking and running.
  • Gluteus Minimus: The gluteus minimus is a smaller muscle situated beneath the gluteus medius. Like the medius, it is involved in hip abduction and also assists in internal rotation of the thigh. It helps control the movement of the hip joint.
  • Piriformis: The piriformis muscle is a deep muscle located in the buttock region. It plays a role in hip rotation and stability. The sciatic nerve runs very close to or through the piriformis muscle in some individuals, and irritation of this nerve can result in a condition known as piriformis syndrome, causing pain and discomfort.

These gluteal muscles work in harmony to perform a wide range of movements, including standing, walking, running, squatting, and many other lower body activities.

Strengthening and conditioning these muscles is essential for overall lower body strength, stability, and functional movement.

Exercises like squats, lunges, deadlifts, hip thrusts, and glute bridges are effective ways to target and strengthen the gluteal muscles.

Video – Rounder Glutes

Jeremy Ethier is a popular fitness YouTuber known for his informative videos on fitness, nutrition, and workout routines.

He gained recognition for his evidence-based approach to fitness, where he relies on scientific research to provide accurate and effective information to his audience. Jeremy’s YouTube channel has amassed a large following due to his commitment to delivering trustworthy and well-researched content.

Jeremy explains further.

Mistake 1

“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.”

Mistake 2

“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.”

“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.”

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“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.”

Mistake 3

“Alright 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.”

“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.”

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