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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Emily Cronkleton — Updated on April 4, 2018

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

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You may wish khổng lồ both get in shape and add shape to lớn your derriere, not only to improve your appearance, but also to enhance your overall well-being. In fact, strong gluteal muscles can help you develop better posture, increase mobility, và avoid injury.

You may even enhance your athletic performance.


Dormant butt syndrome is a condition that occurs when your gluteal muscles are too weak và your hip flexors are too tight. This means they aren’t working as efficiently as they should.

Often this happens from sitting for too long, sleeping in the fetal position, & repetitive activities. Laông chồng of exercise can also contribute khổng lồ dormant butt syndrome.

This puts excess pressure & strain on other parts of your body toàn thân. It can cause pain in your back, hips, & knees, especially when you exercise. This condition may lead khổng lồ hamstring and knee injuries.


There are lots of exercises that you can vì chưng to get a more rounded, perky butt. Be consistent with your workouts in order to lớn see results. Feel free to modify these exercises & vày any variations that suit your individual needs.

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Start slowly & gradually build up the intensity and duration of your workouts in order lớn avoid injury. Here are some exercises to lớn get you started.

1. Squats


To vị this:Stand with your feet hip distance apart with your toes slightly turned out lớn the side.Bover your knees to drop your hips back as though you’re sitting inkhổng lồ a chair.Lift back up to standing và engage your glute muscles at the top position.Continue this movement for one minute.Then hold the squat position và pulse up và down for trăng tròn seconds.After this, hold the squat position for 20 seconds.Repeat this sequence up to lớn 3 times.Tips:Gaze straight ahead.Keep your chest lifted & your spine straight.Press your knees out to lớn the side when you lower down.Keep your feet flat on the floor & press into lớn your heels.Increase the difficulty by holding weights.gluteal muscleshipsquadricepshamstringsMuscles worked:

2. Lunge presses


To bởi this:Come into lớn a high lunge position with your right leg forward và your left leg baông chồng.Keep your baông chồng heel lifted throughout the exercise.Slowly straighten your right leg to come up khổng lồ standing.Engage your muscles at the top.Use your glute muscles khổng lồ lower back down inkhổng lồ the lunge position.Continue this movement for one minute.Then stay in the lunge position & pulse up & down for 15 seconds.Repeat on the opposite side.Tips:Keep your chest lifted.Press inkhổng lồ the heel of your front foot.Make sure your front knee doesn’t extend past your ankle.Focus on your front leg throughout the exercise.Don’t let your bachồng knee touch the ground in the lunge position.Use dumbbells khổng lồ increase the intensity.abdominalsgluteal musclesquadricepshamstringsMuscles worked:

3. Fire hydrant lifts


To bởi this:Come inkhổng lồ a tabletop position.Keep your body toàn thân stable và still as you lift your right leg at a 90-degree angle away from the body.Keep your knee bent during the movement.Slowly lower it baông xã down to the starting position, keeping your knee from touching the floor.Do 1 to 3 sets of 10 khổng lồ 18 repetitions on each side.Tips:Press evenly into lớn your hands và knees.Allow your body toàn thân to lớn be still so that it’s an isolated movement.Keep your torso straight & your hips level.Keep a slight bover in your elbows.To increase the difficulty, extover your leg out straight when it’s lifted.abdominalsgluteal musclesbaông chồng muscleshamstringsMuscles worked:

4. Leg lifts


To vày this:Come inlớn a tabletop or plank position.Extend your right leg straight back & point your toes.Lower your leg down so it almost touches the floor and then lift it up.Continue this movement for one minute.Then bởi the other side.Tips:Balance your weight evenly between your hands và grounded foot.Keep the rest of your body still as you move your leg.Add ankle weights to increase the difficulty.Engage your glutes as you lift your leg.abdominalsgluteal musclesquadricepsbaông chồng musclesMuscles worked:

5. Bridge presses


To do this:Lie down on your baông xã with your knees bent and your arms alongside your toàn thân, palms facing down.Slowly lift your hips up và engage your glutes at the top.Then lift onto lớn the tips of your toes.Bring your heels bachồng down to the floor.Carefully lower your hips baông xã down.Continue this movement for one minute.Then hold your hips at the top and bring your knees together and apart.Do this for 15 seconds.Come baông xã to lớn center và release baông chồng down.Tips:Keep your nechồng aligned with your spine.Keep your feet flat on the floor lớn make it easier.Move your toàn thân up and down gently and with control.abdominalsgluteal muscleshamstringserector spinaeMuscles worked:

6. Single-leg deadlifts


To vày this:Hold a dumbbell in each hvà và st& on your right leg.Slowly bend at the hip and lift your left leg behind you.Lower the weights until your torso is parallel lớn the floor.Use your supporting leg to return khổng lồ standing.Squeeze your glutes và tuchồng your hips under as you come up.Continue this movement for one minute.Then vì chưng it on the opposite side.Tips:Keep your chest lifted và your shoulders baông chồng.Keep your standing leg slightly bent.Do this exercise with no weights to make it easier.Keep your lifted leg bent the whole time to lớn make it easier.gluteal musclesadductor magnushipshamstringsMuscles worked:

7. Reclining side leg exercises


To bởi this:Lie on your right side with both hands on the floor for tư vấn và both legs extended and stacked on top of each other.Slowly lift your left leg up as high as it will go, pausing at the top.With control, lower it baông chồng down.Just before it touches the bottom leg, raise it again.Continue this movement for one minute.Then, with your leg lifted, vì chưng variations such as small circles in both directions, pulses up and down, và pulses forward & backward.Do each variation for 30 seconds.Then keep your left leg lifted slightly & bend your knee khổng lồ bring it in toward your chest and extkết thúc it baông xã out again.Do this for 30 seconds.

10. Repeat the sequence on the opposite side.

Tips:Keep your hips stacked so you’re not bringing your weight forward or backward.Engage your glute muscles during the exercise.Keep your chest lifted & open.Point your toes.abdominalship musclesgluteal musclesthighsMuscles worked:

There are more reasons khổng lồ add shape khổng lồ your butt than aesthetic ones. It’s important to maintain a healthy physique that can improve your range of motion, flexibility, & strength.

Try adding uphill walking, stair climbing, or sprinting to your workout routine lớn further define your butt & build your cardio workout.

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Training your muscles takes time. Ayên ổn for improvement instead of drastic or unrealistic results. Be consistent & patient and remember lớn include a healthy diet as part of your plan.


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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Emily Cronkleton — Updated on April 4, 2018