My Wife's Butt Got Flat... So I Fixed It In 90 Days
In a Nutshell
A couple with flat glutes—wife with a history of back injury avoiding squats/deadlifts, husband using heavy compounds—followed Brett Contreras' glute framework (press, hinge, squeeze, abduction) for 90 days, training glutes 2-3x/week via back-friendly moves like glute-dominant box squats, single-leg deadlifts, scoop-method hip thrusts, and abductions. Wife gained +2 cm (92 to 94 cm), outpacing husband's +1.5 cm (92.5 to 94 cm) despite her restrictions, proving effective glute growth without spinal loading; both improved jumps, strength, movement, and relationship through shared meals/training. Key: prioritize glute-specific volume/frequency, progressive overload with form checks, adequate calories—workouts in Built with Science Plus app.
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Both have no butts. Wife trained with one of the most jacked personal trainers for 10 years. Her life looked perfect externally, but 5 years ago she hurt her back badly doing heavy squats, making her butt flatter than she'd like. Husband went from cake to pancake due to sitting more and finding glute training uncomfortable, so he got lazy. Strong glutes improve movement, lifting strength, back tightness, and knee pain. For 90 days, mission to build glutes: wife avoids squats, deadlifts, heavy spinal loading; husband uses whatever. If injured wife outgrows him, he goes vegan for 30 days.
Without crazy heavy weights, without squats, without deadlifts, can she still grow her glutes?
Yeah, this is a piece of cake. I know it sounds impossible to you because you built your glutes with heavy squats and deads.
That's Brett Contreras, inventor of the hip thrust, dedicated to studying glutes.
To build well-rounded glutes, Brett recommends four movement patterns: lower body press, lower body hinge, squeeze, and abduction. Used simple approach to transform flattest butts. For wife's sensitive back, workarounds for heavy barbell exercises.
Glute dominant step up: lean forward, reach back, tap, come up. Looks like squat or glute dominant box squat with mostly vertical shins, training glutes as if squatting. Body weight tolerated well, then 15lb (7kg) dumbbell. Shin mostly vertical, thigh parallel creates most hip extension torque, getting stretch and loading. Foot slightly back.
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