How to Fix a Flat Butt

A flattened rear can result from various lifestyle choices, such as having a desk-bound job or activities that keep you seated for long stretches. With age, the buttocks can lose volume and definition because of decreased fat and muscle tone.

You might want to tone your body while also sculpting your posterior—not just for looks, but to boost overall health. Well-developed glute muscles support better posture, enhance mobility, and reduce the risk of injury.

They can also help improve your athletic capabilities.

Issues that contribute to a flat butt

Dormant butt syndrome happens when the gluteal muscles are underactive and the hip flexors are overly tight, meaning these muscles aren’t functioning optimally.

This commonly develops from prolonged sitting, consistently sleeping curled up, or repetitive movement patterns. A lack of physical activity can also lead to dormant butt syndrome.

When the glutes are weak, other regions of the body take on extra load, creating strain. This can lead to discomfort in the lower back, hips, and knees, especially during exercise, and may increase the chance of hamstring and knee injuries.

Moves that target your glutes

There are many exercises you can perform to develop a rounder, perkier backside. Consistency is key to seeing changes. Feel free to adapt these workouts and try variations that fit your needs.

Begin at a comfortable pace and slowly increase intensity and duration to prevent injury. Below are several exercises to begin with.

1. Squats

How to perform:

1. Stand with feet about hip-width apart and toes slightly turned outward.
2. Bend the knees and push your hips back as if sitting into a chair.
3. Return to standing and squeeze your glutes at the top.
4. Repeat this movement for one minute.
5. Then hold the squat and pulse up and down for 20 seconds.
6. After that, hold the squat position for 20 seconds.
7. Repeat this sequence up to three times.

Pointers:

• Look straight ahead.
• Keep your chest up and your spine neutral.
• Push your knees slightly outward as you descend.
• Keep your feet planted and drive through your heels.
• Add weights to make it harder.
• gluteal muscles
• hips
• quadriceps
• hamstrings

Muscles worked:

2. Lunge presses

How to perform:

1. Step into a high lunge with your right foot forward and left foot back.
2. Keep the back heel lifted throughout.
3. Slowly straighten your right leg to rise up to standing.
4. Engage your glute at the top.
5. Use your glute to lower back into the lunge.
6. Continue for one minute.
7. Then hold the lunge and pulse for 15 seconds.
8. Switch sides and repeat.

Pointers:

• Keep your chest elevated.
• Push through the heel of the front foot.
• Ensure your front knee doesn’t go past the ankle.
• Concentrate on the front leg doing the work.
• Avoid letting the back knee touch the floor.
• Hold dumbbells to increase challenge.
• abdominals
• gluteal muscles
• quadriceps
• hamstrings

Muscles worked:

3. Fire hydrant lifts

How to perform:

1. Move into a tabletop position on hands and knees.
2. Keep your torso steady as you lift your right thigh out to the side at a 90-degree angle.
3. Maintain a bent knee throughout the lift.
4. Slowly lower it without letting the knee touch the ground.
5. Perform 1–3 sets of 10–18 reps per side.

Pointers:

• Press evenly into your hands and knees.
• Keep your body still so the movement is isolated.
• Maintain a straight torso and level hips.
• Keep a slight bend in the elbows.
• For more challenge, straighten the lifted leg.
• abdominals
• gluteal muscles
• back muscles
• hamstrings

Muscles worked:

4. Leg lifts

How to perform:

1. Get into a tabletop or plank position.
2. Extend your right leg straight back and point your toes.
3. Lower it so it nearly grazes the floor, then lift it up again.
4. Continue this for one minute.
5. Switch to the other side.

Pointers:

• Distribute your weight evenly between your hands and supported foot.
• Keep the rest of your body steady as the leg moves.
• Add ankle weights to up the intensity.
• Squeeze your glutes as you lift.
• abdominals
• gluteal muscles
• quadriceps
• back muscles

Muscles worked:

5. Bridge presses

How to perform:

1. Lie on your back with knees bent and arms by your sides, palms down.
2. Slowly raise your hips and contract your glutes at the top.
3. Then lift onto the balls of your feet.
4. Return your heels to the floor.
5. Lower your hips back down with control.
6. Continue for one minute.
7. Then hold your hips elevated and bring your knees together and apart.
8. Do that for 15 seconds.
9. Return to center and lower down.

Pointers:

• Keep your neck in line with your spine.
• Feet flat on the floor make this easier.
• Move smoothly and with control.
• abdominals
• gluteal muscles
• hamstrings
• erector spinae

Muscles worked:

6. Single-leg deadlifts

Before you begin

• This is a more advanced move; assess whether it suits your fitness level.
• Maintaining correct form is essential to avoid injury and gain benefit.
• Consult a healthcare professional before starting a new exercise regimen.

How to perform:

1. Grip a dumbbell in each hand and stand on your right leg.
2. Hinge at the hip while lifting your left leg behind you.
3. Lower the weights until your torso is parallel to the floor.
4. Use your standing leg to return to an upright position.
5. Squeeze your glutes and tuck the hips under as you rise.
6. Continue for one minute.
7. Repeat on the other side.

Pointers:

• Keep your chest up and shoulders back.
• Maintain a slight bend in the standing knee.
• Perform without weights to make it easier.
• Keep the lifted leg bent if you need a simpler variation.
• gluteal muscles
• adductor magnus
• hips
• hamstrings

Muscles worked:

7. Reclining side leg moves

How to perform:

1. Lie on your right side with hands on the floor for support and legs extended and stacked.
2. Slowly lift your left leg as high as comfortable and pause at the top.
3. Lower it with control.
4. Before it touches the lower leg, lift it again.
5. Continue for one minute.
6. With the leg raised, try variations like small circles both directions, pulses up and down, and pulses forward and backward.
7. Do each variation for 30 seconds.
8. Then keep the left leg slightly lifted, bend the knee toward the chest and extend it out again.
9. Repeat this for 30 seconds.

10. Repeat the sequence on the other side.

Pointers:

• Keep hips stacked so your weight isn’t shifting forward or back.
• Engage your glutes through the movement.
• Keep your chest open and lifted.
• Point your toes for a long line.
• abdominals
• hip muscles
• gluteal muscles
• thighs

Muscles worked:

Mix up your routine

There are benefits to shaping your butt beyond cosmetics. Strong glutes help preserve mobility, flexibility, and functional strength.

Consider adding uphill walking, stair climbing, or sprints to further sculpt your glutes and enhance cardiovascular fitness.

Building muscle takes time. Focus on steady progress rather than extreme or immediate changes. Stay consistent, patient, and pair your training with a nutritious diet.