The ONLY 2 Exercises You Need to Fix Your Flat Butt

Weak Glutes and Their Impact00:01

Weak and underdeveloped glutes cause strength stalls, posture breakdown, and nagging back pain. Two exercises fix this, improving movement, jump height, and running speed. These come from glute expert Brett Contreras, inventor of the hip thrust, who has helped thousands build stronger glutes. Can be done at home. First exercise is new to most; second has a bonus technique that transformed results.

Glutes consist of three muscles; largest is gluteus maximus. Weakens from sitting all day without proper training, leading to posture issues and back pain. Main function is hip extension (deadlifts, squats). Surprisingly, Brett didn't choose those for top growth.

Problems with Common Glute Exercises01:00

I think the reverse lunge is the best, but it's too good. It makes you too sore. If I have you do dumbbell walking lunges to failure... Your glutes get too sore. Your glutes, your adductors, everything gets so sore.

Lunges, squats, deadlifts work glutes but have three problems:

• Taxing compound movements; other muscles (lower back, grip) fail first, leaving 7-8 reps in glutes.
• Weak glutes mean other muscles steal gains.
• Excessive soreness (e.g., Bulgarian split squats brutal, delays recovery).

Personal example: Squats used to hit glutes well, but after neglect, inner thighs and quads dominated despite heavy weights. Strong squats/deadlifts don't guarantee glute growth.

First Exercise: Glute-Focused Step Down02:31