Bottom Flat… War Declared! | The Exercises To Practice

By the healthiergang writer , student in Physiotherapy.

Bottom Flat… War Declared!

The glute is not a single muscle, they are a group of three muscles: the gluteus maximus, the gluteus medius and the gluteus minimus.

All three originate from the posterior part of the pelvis, from thesacrum, from the coccyx and the iliac crest and all fit into the upper part of the femur.

All three of these muscle groups perform a function of stabilization of the spine and are essential for walking. They also have the function of extending the pelvis and extra rotation of the thigh with respect to this.

Bottom Flat… War Declared! | The Exercises To Practice

When we generally talk about wanting to firm up the buttocks, we refer to the gluteus maximus.

This muscle is the most powerful in the human body, the largest and is also the strongest.

Given his abilities it is easy to understand how much he is it is important to train this muscle, both for aesthetic factors and for interests in terms of strength. If the problem is too flat buttocks, the solution is hypertrophy of these muscles.

Girls must not think that using heavy weights leads to unsightly consequences in this area. A hypertrophy of the buttocks leads to the development of a firm and aesthetically pleasing butt. The anti-aesthetic effect occurs when fat accumulates in this area and is not trained.

Frequency and Number of Repetitions

The buttocks can tolerate even a daily workout. They are large and strong muscles and are capable of doing far more work than other muscles can tolerate.

It is also true that not everyone can dedicate every day 20 minutes to workout of the buttocks. A good compromise can be had with 3 weekly sessions in which the buttocks will also be trained with isolation exercises.

The glutes respond well to a broad spectrum of repetitions, both low, medium and high repetitions.

Bottom Flat… War Declared! | The Exercises To Practice

In addition to dedicated training it is also necessary to focus on multi-joint exercises which allow the use of high loads and therefore a greater general hypertrophic response. The isolation exercises are more to finish the job.

It is necessary to keep in mind that the buttocks, in order to be trained at their best, need a forced contraction. So when you extend the pelvis, in the various exercises, voluntarily contract the buttocks.

The program

In this program we will only describe the exercises with a focus on training the buttocks. It is assumed that during the week there will be other training sessions and in those described there may be other exercises.



? Back squat. 4 series of 8-10 repetitions (aiming for high loads but allowing correct execution). During this exercise, try to achieve maximum depth without losing lumbar alignment. a greater depth in the exercise allows a greater recruitment of the muscles of the posterior kinetic chain, including the gluteus. 60 seconds rest

? Lunges while walking. 3 sets of 10-12 reps (do the movement using dumbbells or a barbell as additional weight). 60 seconds rest

? Hip thrust. 4 sets of 6-8 reps, in super sets with

? Deadlifts with semi-stretched legs. 4 sets of 12-15 repetitions. 60 seconds rest.


In this super set focus on achieving maximum contraction in the buttocks with the pelvis fully extended.

To do this it is useful, during the Hip Thrust, to keep the knees flexed so as to be almost perpendicular to the floor, to try to maintain tension in the abdominals and the retroverted pelvis.

By retroverted pelvis we mean to imagine turning the lower part of the pelvis upwards, turning the hip area back. This expedient allows you to recruit more the gluteus maximus and not overload the lumbar.



? Back squat 4 sets of 12-15 reps. 60 seconds rest.

? Single leg Romanian deadlifts. 3 sets per side of 12-15 repetitions. Using only one leg as a support, imagine rotating your body so that it is parallel to the floor. The movable leg, pelvis and torso must always remain aligned. Repeat the movement in reverse and contract the buttocks with the pelvis extended. Use one hand for balance and use a dumbbell for additional weight with the other. No rest between one leg and the other.

? Side plank with feet raised. Raise your feet so that your torso is parallel to the floor. Position yourself in the side plank position and keep your pelvis straight and extended. 4 sets per side of 40 seconds each, no rest between one side and the other.




? Classic deadlifts. 4 sets of 6-8 repetitions. 60 seconds rest.

? Bulgarian squat with a 1 or 2 second pause in the maximum flexion position. 3 sets per side of 10-12 repetitions. No rest between one leg and the other.

? Single leg hip thrust. 3 sets per side of 12-15 repetitions. No rest between one leg and the other.

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