PFPsisman10 wrote:The best glute exercies are the following.

You will want to rotate through these every month:

Hip Thrust (barbell, Bodyweight, banded)

step-ups (heavy and light)

frog pumps

Squats (barbell, dumbbell, kettlebell) Heavy and light)

Rear Foot elevated (rotating between heavy and light weight)

Sumo Deadlift

Heavy - reps of 3-5 and sets of 4-5

Light - reps 10-20 and sets of 2-3

If you have more questions or want a custom program info is below!

What do you mean by rotate? Stick with a few of these a couple of times per week? And change the combo weekly?

Anonymous wrote:Omg please read Glute Lab or Strong Curves, available on kindle. That guy is the fitness industry expert on building butts.

Not OP but thank you for recommending Glute Lab, I am halfway through it. Lots of useful information!

OP here. I saw this thread had gotten bumped and wanted to update. I started doing online barre classes a few days a week and it's been great. My butt had definitely gotten lazy from just running all the time and I had to retrain my glutes to fire when I wanted them to, but the isolation exercises really helped with that. I also think I'd lost a little bit of core stability from just running without cross-training, and I feel like adding that back in has made my butt look better because my posture has improved. Anyway, if anyone else is dealing with a flat butt despite good overall fitness, I'd recommend doing some barre.

Hip thrusts and the first workout from Tracy Anderson's Metamorphosis series (on youtube). It's basically a 30 minute series of donkey kicks and fire hydrant lifts at different angles than you usually do.

Anonymous wrote:Hip thrusts and weighted glute bridges. Plus exercise bands for activation.

Give Bret Contreras a follow on IG.

Anonymous wrote:White chicks always have pancake asses

Not this one. It's mostly genetic, but biking hard (including standing Hill work) helps.

Yes, loved buns of steel!

Bulgarian split squats
Hip thrusts
Weighted Step Ups

Be careful with squats - of course they're a great exercise, but if you're quad dominant (a lot of women are) then you won't be building as much glute muscle as you think. So they're just not as efficient for glutes and I wouldn't focus a ton of time/energy there, and I'd switch to the above.

Hard to really load up if you are not going to a gym, but hip thrusts are the ultimate glute builders. Add in also Romanian deadlifts and lunges/Bulgarian split squats. Do activation exercises before the heavy work (abductions/addictions with bands, monster walks etc) to make sure your glutes actually fire as they should. If your ass is a pancake you are likely not using those muscles much and it might be a challenge to activate them at first.

Well, I don't really have such favorite exercises but I do have my favorite yoga poses which I think are the same useful and helpful as butt-toning exercises. It has two years already since I started to lead a healthy lifestyle, practice yoga, and avoid sugar as much as I can. Yoga that I found here https://inshape.blog/yoga/yoga-balance-poses/ has several physical benefits that would do some good for everybody with a sedentary lifestyle. There are a lot of yoga's advantages like better sleep, reduced stress and anxiety, elevated mood, and self-esteem. I think it's awesome when you live your life in a healthy way, connected with the world and universe.

Anonymous wrote:Buns of Steel. I used to have it on VHS. It was a brutal but effective butt workout. The 80s stylings and cheesy dialogue also provided comic relief. It's probably available on YouTube.

Thank you for this tip. I've since done this a few times (streaming on YouTube) and amazed at how difficult it is! I have added bands where possible to get even more of a workout.

White chicks always have pancake asses

If you run you likely have strong quads but weak glutes and hanstrings.

As others suggested: lunges, deadlifts, squats, hip bridges, banded side walks,

Anonymous wrote:What if I have a big bum already. Will all this lower body work make it I’m bigger?

Possibly. If you aren't burning fat too it may

What if I have a big bum already. Will all this lower body work make it I’m bigger?