ROUNDER GLUTES: 5 Mistakes Keeping Your Butt Flat

Wondering how to get a round butt? For most men and women, round, firm glutes are seen as more attractive than having a flat, pancake butt. A nice-looking butt isn’t just important for turning heads though. The glutes are a key muscle for athletic performance and keeping them strong can also go a long way to preventing back and hip pain. The problem is, most people approach their glute training the wrong way. 5 mistakes, in particular, that keep them from getting a bubble butt. Find out what they are, and how you could avoid them, so you can make your glutes rounder here. Includes the best exercises you could do for round glutes.

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Before diving into the mistakes preventing you from achieving a bubble butt, let’s first understand the anatomy of the glutes. The glutes are composed of 3 muscles; the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is much larger than the other 2 glutes muscles. It’s actually the largest and heaviest muscle in the human body. It’s also a strong predictor of sprint performance. Since this muscle makes up most of your butt and seems to be the most important region for boosting athletic performance, it only makes sense to make it the focus of your training. But most people fail to do this because of the following 5 mistakes.

The first mistake people make that lock them into a flat, pancake butt has to do with exercise selection. The primary function of the gluteus maximus is hip extension, the movement of driving your hips forward. Most “glute exercises” you’ll find online either don’t train hip extension at all and focus on the smaller glute muscles, or they’ll train hip extension but not in a way that enables you to use heavier and heavier weights over time. The best glute exercises are instead the ones that focus on hip extension and enable you to use heavier weight overtime. Exercises like back squats, leg presses, bulgarian split squats, deadlifts, and hip thrusts. They’re not fancy, but if you use the right form and get really strong with them over time, these will be the key to the glutes growth you're looking for.

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The second mistake when most people try to make their glutes rounder is working the quads more than the glutes. In a leg press, if you were to place your feet higher up on the platform and stop each rep once your knees hit 90 degrees, this would enable your shins to stay vertical over the foot throughout and will also involve more hip extension, therefore emphasizing the glutes more than the quads. You can do these one leg at a time as well, and you can also apply this concept to lunges and Bulgarian split squats as well.

Alright so we talked about the quads taking over but in other glutes exercises, the lower back and hamstrings actually have a tendency to take over. Let’s take a look at one of the best exercises for round glutes, the Romanian deadlift. To emphasize the glutes more, you want to use some knee bend. This incorporates more hip extension into the exercise. In addition to this, you should only go down as far as your mobility allows you to. This is the point at which the hips stop moving backward on the way down. So, try to look in the mirror and spot the point where your hips can’t move back, and stop each rep at that point.

Alright so we already covered what some of the best glute exercises are, but the way you program them into your workouts is also very important when it comes to how to get a round butt. You want to include exercises that challenge the glutes in different ways. Bulgarian split squats, back squats, leg presses, and Romanian deadlifts challenge the glutes the most at the bottom position. At the top position however, there’s no tension placed on the glutes. So we’d want to look for an exercise that challenges the muscle when it’s fully shortened. Exercises like the hip thrust and the 45 degree hip extension both do just that. To apply this to your glute focused workouts, pick 1-2 exercises that challenge the glutes most at the bottom position, and then include 1 that challenges the glutes most at the top position.

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Finally: although picking the right exercises and performing them correctly will set you up for success, some people (especially those who sit a lot) will still have a hard time activating and feeling their glutes working. One way of improving this is with activation exercises.

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The 4 Best Glute Exercises For A Nicer Butt:

26 thoughts on “ROUNDER GLUTES: 5 Mistakes Keeping Your Butt Flat

  1. Dr. Swole says:

    Focusing on exercises that allow for progressive overload is key… people take their glute training way too lightly. Great video!

  2. dldl says:

    I have super long femurs and calves compared to my torso and find it so tough to actually feel glute max activation. The only exercise that seems to work is lunges and curstsey lunges for me. I workout from home so use free weights and can’t use a barbell or any machines.
    How would you encourage someone with my anatomy to approach other exercises to get bigger glutes? I can easily work the min and med… max is so hard to work though… even bridges and hip thrusts work my quads and hamstrings more that glute max…I’ve tried all sorts of stances and foot placement. Help!

    • David Sprouse says:

      have you tried reverse lunges? these work my glutes much better than forward lunges

  3. Rounak Subramanian says:

    Very well said bro about this topic and about 5 mistakes of glutes and keep it up and keep training hard and be strong always and stay safe and stay healthy and be positive and happy always but never give up on your dreams and take care

  4. Bishal. says:

    This video is so underrated!! The editing and the effort that’s put into this should simply put this for a paid video, Very grateful for this. Thank you!!

  5. Kadafi yaki says:

    1.Hip thrusts

    2.Reverse hypers

    3. Cable Kick backs

    Best go to exercises for bigger glute activation

    • Veil of Mayo says:

      That’s debatable, glute hinges, hip abduction, and squats have done wonders for me

    • Kadafi yaki says:

      @Veil of Mayo they are good exercises also, however, i think majority scientific studies that have been conducted for glute activation show hip thrusts as the number 1.

      You should try both the top two also you will see instant results unless your form is poor

  6. Randude14 says:

    The biggest thing that helped me connect muscle memory with my glutes is “thinking” with my feet. I felt like when I tried to use my glutes I was overthinking it and still using my back muscles but thinking with my feet helped with activation way more.


    i personally find split squats make my glutes the sorest
    keep up the good work and train hard everyone were all gona get their together

  8. David Wilson says:

    Your first video on gluteal amnesia was life changing. My back no longer hurts, and it hurt 24/7 before. I’ve been working on it with your advice for 1.5 years.

    • Abdullah Ibrahim hassan says:

      @Yanny Fragoso istg my reply looks like a bot baiting for an ad but its not its the video you wanted

  9. Colleen Marion says:

    You’re simply the best! I’ve followed your advice and research the past 5 years. At age 50, people ask what the heck I’m doing, what I eat, what “gear” am I on, etc. Much to their dismay, my answers leave them skeptical. I simply train well and send your video links all the time. Thank you!!!

  10. RedfishCarolina says:

    Barbell RDL are so damned glorious. Currently I’m doing 10 sets per week, 250lb x 10 reps to 270×10 depending on how strong I am that day. Usually 5 sets on Monday, 5 sets on Weds. I have really benefitted so much from this.

  11. Mariah Prouty says:

    Healthy sized glutes on a man is always appreciated! Not the most important aspect. Overall a man who is fit and takes care of himself is always a good sign. Thank you for all your advice, your channel is helping me so much as a relatively new lifter.

  12. Aishwarya Vaidya says:

    Hi Jeremy, which weight lifting exercises could I use to reduce glutes. I have been following your anterior pelvic tilt exercises.(which not to mention is quite a slow however gradual process). If you could suggest of any equipment driven exercises to reduce the glutes, that might help me 🙂 Not to mention, thank you for the impeccably detailed exercises.

  13. Mike D says:

    By the way, to get that more forward torso squat at 3:15, do a low bar squat. Jeremy has the bar in a high squat position on the traps. That’ll put a lot of stress on your lower back if you get your head that far over your feet at the bottom of the movement. I’ve been doing a lot of walking front rack barbell lunges recently and my glutes always feel it.

  14. Emperor KHAN says:

    Hey Jeremy, thanks for sharing. The new 2022 study you talked about in the end. For how many sets and resps did they do, and did they only do those 3 exercises that shows in the top? Hope I’m asking my questions right enough to be understood. Thanks in advance. Kind regards.

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