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The glutes are the muscles that make up the butt and help contribute to its round appearance. However, a flat butt may occur due to factors such as genetics or issues with how glutes work. Glutes can get stronger—and rounder—with the right glute exercises , including walking, lunges, and hip thrusts. Read on to learn more about what to do to help lift a flat butt. The appearance of your butt is partially out of your control, said Harley Pasternak , celebrity trainer and Fitbit ambassador. That's because genes can contribute to how much muscle mass a person has.

Butt over back

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Pasternak also noted that how you've used your glutes throughout your life may influence the shape of your butt. Home Design. International Sports Sciences Association.

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Whether you want to get a bigger butt for aesthetic reasons or because strong glutes are important for moving well, you're not alone in the goal. Lots of people want to grow their glutes but don't know exactly how to do it. For example, one common misconception when it comes to getting a bigger butt is that you should be doing tons of squats. The truth is, that squats are a quad-dominant exercise, meaning that the movement mainly targets your quadriceps, the muscles on the front of your thighs. Your glutes get some work but come secondary to your quads in this move. In fact, research shows that strength exercises where you bend at only the hip are more effective at targeting your glute muscles than exercises where you bend at the hip and knee. That makes exercises like glute bridges , hip thrusts, or Romanian deadlifts better for engaging your butt than movements like squats or lunges - and the more you engage a muscle, the more it has the potential to grow. So if you're trying to use workouts to get a bigger butt, you're going to need to focus on building your glute muscles and doing exercises that target them specifically. You'll also need to make sure you're eating enough nutritious food to fuel your gains, including plenty of protein.

Butt over back

I have some awesome news for anyone who enjoys butt exercises. A strong, toned butt is a solid indicator of longevity. Here's how: Glute strength comes in clutch for injury prevention, functional movement, and maintaining proper posture , which all add up to healthier years. Toning your booty brings plenty of everyday benefits, too. What's more, your bum aids in your ability to hinge and squat , while simultaneously working to keep your back strong and pelvis stabilized, helping to lower back discomfort throughout the day, says Anjorin.

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