See some of those moves to work into in my build a better butt routine below. Unilateral training will allow you to access the glutes more directly,” he says. Focusing more on unilateral movement, or working one side of the body at a time so that other large muscles in both legs don’t dominate.

This tends to be the case with basic body-weight squats and leg presses, as well as barbell squats. Relying on the same exercises over and over.Ĭertain moves that we often associate with the glutes actually recruit other large lower-body muscles (namely the quadriceps) to do most of the work. One common cause that people unknowingly make that can take the emphasis off of the glutes.ġ. There are a number of reasons that you may have a less than full derrière. You may even enhance your athletic performance. Having strong glutes can make you a better runner, improve your posture, and more. In fact, strong gluteal muscles can help you develop better posture, increase mobility, and avoid injury. You may wish to both get in shape and add shape to your derriere, not only to improve your appearance, but also to enhance your overall well-being.

As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks. A flat butt can be caused by a number of lifestyle factors, including sedentary jobs or activities that require you to sit for extended periods.

How to get rid of a flat butt