How to Fix FLAT Glutes (MAKE THEM ROUND)
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Date: 2025-09-28
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Comments and reviews: 20
Faceless_Evolution
Whoa. I just did a SINGLE SET of 10 repetitions on each variation of the exercise. My glutes flared up like never before and the low back pain on my right side that has been bothering me for years was almost gone in that same instant. All those physical therapy sessions, medicine shots administered and acupuncture I did was for naught. So much money wasted. All the while, it would seem I just had an incredibly weak glute medius. I know this is not an instant miracle cure after exercising one time, as my lower back pain will most likely return soon. Even so, the results I'm feeling right now are astounding. I'm going to do these exercises every day from now on, a few times per day even, in hopes that I can remedy the pain in my lower back once and for all. THANK YOU JEFF!
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Whoa. I just did a SINGLE SET of 10 repetitions on each variation of the exercise. My glutes flared up like never before and the low back pain on my right side that has been bothering me for years was almost gone in that same instant. All those physical therapy sessions, medicine shots administered and acupuncture I did was for naught. So much money wasted. All the while, it would seem I just had an incredibly weak glute medius. I know this is not an instant miracle cure after exercising one time, as my lower back pain will most likely return soon. Even so, the results I'm feeling right now are astounding. I'm going to do these exercises every day from now on, a few times per day even, in hopes that I can remedy the pain in my lower back once and for all. THANK YOU JEFF!
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taloskriti
I executed the standing versions of the exercises along with you in the video. After the first exercise is done, I felt my glutes engaged after a very long time. During the execution of the second exercise all hell broke loose. I got the biggest, most painful muscle cramp that I have felt in my entire life in both buttocks! I assume this is the level of pain someone experiences after an acute stabbing. I fell down in agony and I literally had to roll to the shower to soften the pain with hot water. Thanks Jeff!
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I executed the standing versions of the exercises along with you in the video. After the first exercise is done, I felt my glutes engaged after a very long time. During the execution of the second exercise all hell broke loose. I got the biggest, most painful muscle cramp that I have felt in my entire life in both buttocks! I assume this is the level of pain someone experiences after an acute stabbing. I fell down in agony and I literally had to roll to the shower to soften the pain with hot water. Thanks Jeff!
reply
trinitifaro
hello, i have a left shoulder injury that comes and goes and i learned to live with it, and i want to do back lunges because of my knee ( i am falling apart; ) is there a safe way to add weights on my body with out holding it in my left hand ( i did before my last minor injury 18 kg dumb bells deadlifts for sometime), i just want to be consistent with weights and not stop my glutes development when i am injured, thank you, Tamar, woman, age 52.
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hello, i have a left shoulder injury that comes and goes and i learned to live with it, and i want to do back lunges because of my knee ( i am falling apart; ) is there a safe way to add weights on my body with out holding it in my left hand ( i did before my last minor injury 18 kg dumb bells deadlifts for sometime), i just want to be consistent with weights and not stop my glutes development when i am injured, thank you, Tamar, woman, age 52.
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catholicbrute
Thank you, Jeff! I delayed several orthopedic surgeries on joints, especially shoulders, to, at first, care for an ailing brother now resting in peace. Then, I became a sole caregiver for an elderly mother with dementia who passed away peacefully 22 months ago.
Shoulder issues came first and after 3 unsuccessful replacement procedures my butt is flat and sags. This video gives me data to hopefully recover the bubble butt I used to carry
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Thank you, Jeff! I delayed several orthopedic surgeries on joints, especially shoulders, to, at first, care for an ailing brother now resting in peace. Then, I became a sole caregiver for an elderly mother with dementia who passed away peacefully 22 months ago.
Shoulder issues came first and after 3 unsuccessful replacement procedures my butt is flat and sags. This video gives me data to hopefully recover the bubble butt I used to carry
reply
rinamoon23
Just now getting back into the swing of working on this area after a hip injury. Because I have such an imbalance in muscle on either side this definitely is going to be helpful for me. First set was difficult as hell and will be doing this everyday. The standing variations, I definitely felt more so in the outer hip area than the outer glute. I'm guessing that's how weak that entire area is for me. Thank you for this.
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Just now getting back into the swing of working on this area after a hip injury. Because I have such an imbalance in muscle on either side this definitely is going to be helpful for me. First set was difficult as hell and will be doing this everyday. The standing variations, I definitely felt more so in the outer hip area than the outer glute. I'm guessing that's how weak that entire area is for me. Thank you for this.
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jenA9026
My post menopausal glutes have been problematic for years. Ive had sacroilliac joint out, piriformis syndrome (professionally diagnosed, and now it's illiocrest pain.
I do all the glute rehab exercises, i get pain free, then e. g. get the flu, and Im in bed for 2 days, and BOOM, illiocrest pain, again.
I do daily yoga, pilates, 3 day split weight training and NEAT. But obviously, I'm still doing something wrong.
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My post menopausal glutes have been problematic for years. Ive had sacroilliac joint out, piriformis syndrome (professionally diagnosed, and now it's illiocrest pain.
I do all the glute rehab exercises, i get pain free, then e. g. get the flu, and Im in bed for 2 days, and BOOM, illiocrest pain, again.
I do daily yoga, pilates, 3 day split weight training and NEAT. But obviously, I'm still doing something wrong.
reply
carlfreiermuth5424
I was doing the standing variation of these a few times at work during the day and it helped me an insane amount. I had a challenging spine injury that I was recovering from. I would start to get some back pain and then hit those two motions to alleviate it instantly. nowadays I'm in better shape but I remember that you had shared these motions before and they totally helped a lot. thank you so much
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I was doing the standing variation of these a few times at work during the day and it helped me an insane amount. I had a challenging spine injury that I was recovering from. I would start to get some back pain and then hit those two motions to alleviate it instantly. nowadays I'm in better shape but I remember that you had shared these motions before and they totally helped a lot. thank you so much
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SunG0dNika_0
isn't there a video that does the exact same opposite i am not overweight. I am 21, probs 172 cm, and 71 kgs and i fall into the Healthy fat section. I am bulky with muscles and i guess i have glutes although i am not sure why because i skip leg day(I anyway have it since childhood when i was skinny too. But it seems it's genetics and they were accelerated when i played football when i was a kid
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isn't there a video that does the exact same opposite i am not overweight. I am 21, probs 172 cm, and 71 kgs and i fall into the Healthy fat section. I am bulky with muscles and i guess i have glutes although i am not sure why because i skip leg day(I anyway have it since childhood when i was skinny too. But it seems it's genetics and they were accelerated when i played football when i was a kid
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athleanx
F'kin Jeff! Every time I think that my program is complete from Athlean X, he gives us a wake up call on how we have to adapt again. Darn you! Darn you! Hahahaha!
Disclosure: his program has saved me thousands of dollars in gym fees over the past three years. And at 62-years-old, I have to save all the money I can while striving to remain healthy. F'kin Jeff! I can never repay you, sir.
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F'kin Jeff! Every time I think that my program is complete from Athlean X, he gives us a wake up call on how we have to adapt again. Darn you! Darn you! Hahahaha!
Disclosure: his program has saved me thousands of dollars in gym fees over the past three years. And at 62-years-old, I have to save all the money I can while striving to remain healthy. F'kin Jeff! I can never repay you, sir.
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janhelgelorenz4352
The biggest problem with these exercises is the TFL - especially in the standing version - it's extremely difficult not to use the TFL when standing, and many people (patients) have problems with the TFL, which quickly becomes overworked in these standing exercises! I would use the legs alternately when standing - always alternating the right leg per repetition.
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The biggest problem with these exercises is the TFL - especially in the standing version - it's extremely difficult not to use the TFL when standing, and many people (patients) have problems with the TFL, which quickly becomes overworked in these standing exercises! I would use the legs alternately when standing - always alternating the right leg per repetition.
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alberthaug-t4p
Lost 150 lbs gastric sleeved and no more butt. needing to start fixing that. Thanks for the info. Setting on loose skin and bone. Use to have good strong muscles on my back side. Walking 10 hrs. A week for 2 years! now time to start getting some muscle back being 69 year old man not just in my legs.
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Lost 150 lbs gastric sleeved and no more butt. needing to start fixing that. Thanks for the info. Setting on loose skin and bone. Use to have good strong muscles on my back side. Walking 10 hrs. A week for 2 years! now time to start getting some muscle back being 69 year old man not just in my legs.
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amberalexisfit
Seriously SUMO SQUATS will contract that specific muscle, use a slightly angled smith machine and allow the weight to lower into the squeeze of the glut. As a WPD competitor this exercise is mandatory for that muscle group. LEGS twice a week because you need to expand the range of glut angles
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Seriously SUMO SQUATS will contract that specific muscle, use a slightly angled smith machine and allow the weight to lower into the squeeze of the glut. As a WPD competitor this exercise is mandatory for that muscle group. LEGS twice a week because you need to expand the range of glut angles
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athleanx
How active are your glutes If you stood up and tried to extend your leg straight back behind you WITHOUT rotating your hips. A) Could you really feel an intense contraction in the glutes B) Does it feel equally strong on both sides Let me know in a separate comment below.
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How active are your glutes If you stood up and tried to extend your leg straight back behind you WITHOUT rotating your hips. A) Could you really feel an intense contraction in the glutes B) Does it feel equally strong on both sides Let me know in a separate comment below.
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emperorspock3506
Doing that one-leg RDL for ligament surgery rehab and loving it. Actually used an even easier variant of the 'easy version' at first, propping the heel of the rear foot against a wall. And then graduating to the easy version, and then to raising the rear leg.
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Doing that one-leg RDL for ligament surgery rehab and loving it. Actually used an even easier variant of the 'easy version' at first, propping the heel of the rear foot against a wall. And then graduating to the easy version, and then to raising the rear leg.
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josuesalazarjr
Jeff here’s a video idea: Just like you did with Jesse find a fan or someone and make a series of how you coach them, how they transform and progress in the journey. It juices up the people who are just beginning the journey or are not where they wanna be yet!
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Jeff here’s a video idea: Just like you did with Jesse find a fan or someone and make a series of how you coach them, how they transform and progress in the journey. It juices up the people who are just beginning the journey or are not where they wanna be yet!
reply
alexbadragan6316
Hi Jeff, love your work. Would you make a video about what kind of weight lifting excercises are the best for martial arts ( Muay Thai to be specific. I know there might be other chamels for thaf, but I learned everything from you, so I trust you 105, 87%.
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Hi Jeff, love your work. Would you make a video about what kind of weight lifting excercises are the best for martial arts ( Muay Thai to be specific. I know there might be other chamels for thaf, but I learned everything from you, so I trust you 105, 87%.
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akicitaa. 8233
I keep saving your videos about how to grow glutes, and I'm up to 4 or 5 routines. I can hardly keep up, and my butt muscles are constantly sore from all the exercises you've suggested. What I need from you now is to know: how much is enough versus too much
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I keep saving your videos about how to grow glutes, and I'm up to 4 or 5 routines. I can hardly keep up, and my butt muscles are constantly sore from all the exercises you've suggested. What I need from you now is to know: how much is enough versus too much
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ReboundedDOG
0: 40 Toe down side flexed leg raise
1: 50 Toe up side extended leg raise
3: 25 Toe down side flexed leg swing
5: 30 Toe up side extended leg swing
7: 10 Offset Sprinter Reverse Lunge
9: 00 Offset Single Leg RDL
10: 20 Frog Bridge
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0: 40 Toe down side flexed leg raise
1: 50 Toe up side extended leg raise
3: 25 Toe down side flexed leg swing
5: 30 Toe up side extended leg swing
7: 10 Offset Sprinter Reverse Lunge
9: 00 Offset Single Leg RDL
10: 20 Frog Bridge
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Africanking202
I’ve been coming to y’all page for years you guys are so official for my money the best in the business I got a friend who’s in a wheelchair paraplegic y’all gotta start showing us some exercises for the wheelchair people
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I’ve been coming to y’all page for years you guys are so official for my money the best in the business I got a friend who’s in a wheelchair paraplegic y’all gotta start showing us some exercises for the wheelchair people
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immko
These exercises are great. But brother Jeff I think I have 'sleepy ass' from way too much sitting as the real problem Maybe consistently doing these would help, or walking 10k steps, or doing squats and jumps at least once every hour.
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These exercises are great. But brother Jeff I think I have 'sleepy ass' from way too much sitting as the real problem Maybe consistently doing these would help, or walking 10k steps, or doing squats and jumps at least once every hour.
reply
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