Flat glutes have the potential to cause frustration just like fat glutes. To make your glutes more round, you have to learn a little about anatomy. The glute muscles, which consist of the gluteus maximus, medius and minimus, function to extend the hip. This action occurs when you move your thigh backward. Your goal is to perform exercises that involve hip extension. This will build your buttocks and give you more self confidence when it comes to wearing tight-fitting jeans.
Step 1
Execute a set of squats while holding dumbbells at your sides. Stand with your feet slightly wider than shoulder-width apart and point your toes forward. Tighten your abs and keep your back straight as you bend your knees and lower your body. Push your butt back as you do this, stopping when your thighs parallel the floor. Rise back up in a steady motion and repeat.
Step 2
Perform step ups on an exercise platform. Stand behind the platform with your feet together and dumbbells held at your sides. Place your right foot on the platform and press down to lift your body in the air. Balance on your foot as you lift your left leg in front of your body with your knee bent. Hold for a second, lower your foot back to the floor and repeat. Finish a set of reps and switch sides.
Step 3
Perform single leg stiff leg deadlifts with dumbbells. Stand with your feet together and hold the weights in front of your thighs with your palms facing your body. Lift your left foot, bend forward at the waist and lower the dumbbells toward the floor. Raise your left leg in the air behind your body as you do this and stop when you feel a good stretch in the back of your right thigh. Rise back up, repeat for a set of reps and switch sides.
Step 4
Lie on your stomach to do prone-alternating hip extensions. Position your legs together with your toes touching the floor, and rest your forehead on your hands. Lift your right leg in the air and squeeze your glutes forcefully. Hold for a second, lower your leg and repeat with your left leg. Continue to alternate back and forth. Strap on a pair of ankle weights to increase your resistance.
Step 5
Use a stability ball to do butt raises. Lie on your back with your arms out at your sides and lower, back legs resting on the ball. Press into the ball with your heels to move your hips in the air and squeeze your glutes forcefully for a full second. Lower your hips back down slowly and repeat.
Tips and Warnings
- Perform 10 to 12 reps and do 4 or 5 sets of your butt exercises. Work out three days a week on nonconsecutive days.
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