Flat Butt Syndrome & 4 Ways to Fix It 🍑

What is a “Flat Butt”?

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

You may wish to both get in shape and add shape to 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, and avoid injury. Having strong glutes can make you a better runner, improve your posture, and more. You may even enhance your athletic performance.

Conditions that can cause saggy butt

There are a number of reasons that you may have a less than full derrière. One common cause that people unknowingly make that can take the emphasis off of the glutes.

1. Relying on the same exercises over and over.

Certain moves that we often associate with the glutes actually recruit other large lower-body muscles (namely the quadriceps) to do most of the work. This tends to be the case with basic body-weight squats and leg presses, as well as barbell squats. Focusing more on unilateral movement, or working one side of the body at a time so that other large muscles in both legs don’t dominate. Unilateral training will allow you to access the glutes more directly,” he says. See some of those moves to work into in my build a better butt routine below. Additionally, choosing smaller more focused exercises like glute band pull aparts and plie squats will solely focus your exertion to one muscle group vs spreading the workout love across your whole lower body.

2. Anatomical and Posture Related Issues

Dormant butt syndrome is a condition that occurs when your gluteal muscles are too weak and 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, and repetitive activities. Lack of exercise can also contribute to dormant butt syndrome.

Making sure to properly stretch and take time away from a desk or sitting for extended periods is a good start. Add to that a good walk or even several flights of stairs can help to re-engage the glutes and tendons that affect Dormant butt syndrome.

3. Not Engaging in a Weight Training Regimen to Engage the Glutes

Simply put, what you don’t work, withers. Avoiding squats or other exercises that work the glutes can cause atrophy of the muscle group and then add strains on other parts of the body causing issues like chronic back pain in lower back or injuries to the meniscus. Who knew…? You mean our bodies work as a system? Yup! A well rounded (pardon the pun) routine should include all muscle groups to create a balanced and functional body.

More than just aesthetic reasons to grow that pancake butt?

As noted above, there are more reasons to add shape to your butt than just aesthetic ones. It’s important to maintain a healthy physique that can improve your range of motion, flexibility, and strength.

At a minimum, even if you’re not interested in weight training, try adding uphill walking, stair climbing, or sprinting to your workout routine to further define your butt and build your cardio workout.

How do I fix a flat or saggy butt?

There are lots of exercises that you can do to get a more rounded, perky butt. Below I’ve lined out 4 moves that I have found to be most effective at activating your glutes and stimulating growth in your butt.

Training your muscles takes time. Aim for improvement instead of drastic or unrealistic results. Be consistent and patient and remember to include a healthy diet as part of your plan. A nutrition plan including plenty of protein to build muscle will ensure you see results.

4 Moves to Build a Better Butt

Start slowly and gradually build up the intensity and duration of your workouts in order to avoid injury. Here are some exercises to get you started. Feel free to modify these exercises and do any variations that suit your individual needs.

Plank Glute Crossovers

Bodyweight Plie Squats

Single Leg Deadlifts

Banded Glute Pull Aparts

More insight on building your glutes

You do endless squats. You’ve tried You’ve danced along to Brazilian Butt Lift DVD workouts. Yet somehow you still aren’t the proud owner of a tush that resembles the peach emoji. 🍑🍑🍑

Truth be told, the appearance of your butt IS partially out of your control. Genetics is a major component of the size and shape of your butt. Different ethnicities also have certain biological predispositions for adiposity in different parts of the butt, or different waist-to-hip ratios that give the butt and hips a particular look. While you can add some perk to a flat pair with exercise, remember that not everyone will develop the backside of a Kardashian. Build up your glutes with postural and strength moves, but keep your expectations in line with your body type’s potential.

RELATED: The ULTIMATE Booty Rounding Exercise

How you’ve used your glutes throughout your life may also dictate the natural development of your butt. Take someone who has a gymnastics background, they might have more developed glutes, or an easier time toning the glutes as they get older say, than someone who maybe didn’t do any sports as a child or was a long distance runner.

RELATED: Build Your Butt With These Exercises