How to Fix FLAT Glutes (MAKE THEM ROUND)

If you want to finally wake up your glutes because they feel weak, underdeveloped, or just aren’t looking the way you want, then this is the video you need to see. I’ll walk you through some glute activation and strengthening drills that you can do every day to build bigger, stronger glutes while al

So, if you have underdeveloped glutes that you wish were bigger and looked better, or if you have the side effects of dysfunction like low back pain or hip pain that comes from having underdeveloped glutes, then you got to watch this video because I’m going to help you to activate those underactive glutes that you have right now and then also develop their strength. Now, we have to target the right muscles and a lot of us will target this muscle right here. That’s the glute max. But what you’re really likely missing is development and tone of the glute medius, which is this muscle that lays underneath. So, the way we target it is two specific ways.

You literally can take just these two moves, do them once each day, and start to make a really big impact. And for those that don’t want to do them on the ground, I’m going to show you a way you could do them standing. So, the first thing you want to do is get on your side like this. And then you’re going to take your leg and put it in front of your body, okay? In this flexed state of the hip.

In this position, the way to attack the glute medius specifically is to internally rotate the hip. And the way you can do that simply is to just try to point the toe down into the ground. Like stab it down into the ground with this leg straight and out in front. Then all you have to do is simply lift that leg up as high as you can. And right away you should feel it right in this muscle.

That is the glute medius. And again, it doesn’t matter how many times you squat or how many times you lunge or how many times you deadlift. You’re not training this muscle. You’re training the glute maximus. here.

You want to get this internal rotation or rotational component to really target this extremely weak muscle in most of us. And for those that always say, I can’t feel a good contraction back there. When you can’t feel it, that’s often times one of the main reasons why you can’t develop it. This is a great way to do that. So, you do as many repetitions as you can from that position.

I mentioned there’s two moves you can do from here, and both of them are important. So, now you want to get your hip back into extension behind you. Okay? But if I were to lift the leg from here, what’s likely going to happen is your body is going to want to roll, right? Because the weight of your leg is going to want to pull your body back into this position.

And you’re immediately going to shift that focus away from the glute medius into that front side hip muscle, which is the hip flexor. And you don’t need to do much more development of that muscle because it’s already likely overdeveloped. So for this one, you want to just get a little bit more flat onto the ground. Pull your chest down towards the ground a little bit more like that. Now you put your hip back into extension and instead of pointing the toe down, this time you want to point the toe up as much as you can and then lift from there.

And this will just light you up. Lift up and squeeze. You’ll get it right into this area, that weakness right there. Again, trying to turn the toe as much as you can and rotate the hip, but doing it from this extended hip position back behind midline. Lift up.

It’s back behind you. lift up. And this again will light you up. And I’m only doing five or six repetitions here. And it’s really, really challenging.

It just goes to show you how weak these muscles can be even if you’re doing a lot of heavy leg work. All right? So, you do as many as you can both with the foot in front of the body and the foot behind the body. Now, if you don’t want to do these laying down, maybe you’re in an office, there’s something else you can do in standing. All right.

So now in standing, I actually think there’s there’s some additional benefits from this position than there are laying down and especially the convenience of it if you don’t want to be having to lay down in the middle of the day somewhere. So what we do is we just get ourselves up against the wall. And with the wall being used for support and support only, you’re going to take your leg and you’re going to do some leg swings. All right? And what we’re doing though is we’re doing it in a very specific way.

First thing we have to do if we’re trying to recreate what we did on the ground is get that leg out in front of the body or into this hip flexion. Okay? Then what we’re going to do is we’re going to lift the leg up but at the same time turn the toe down. Right? So we’re going for that same idea of that toe stabber down but we’re keeping the leg in front of the body.

And from here you’re getting an additional benefit that you may not have noticed or really know to even think about. And it’s what’s happening to not just this leg but the down leg. And what’s happening with the down leg is we’re getting abduction of the hip. And the muscle that’s responsible for that shifting of the hip side to side is the glute medius on the down leg. So you want to allow your hip to drop as the leg comes down the swing.

And then as you go back up for the swing on this leg, you want to slide your hips back across this way, lifting with that glute medius and glute medius only. And you’ll feel it contract on both sides. So again, looking from this direction, I let myself drop on that outside leg and then I lift up and turn the foot down, sliding the hips over and contracting on this side and of course contracting on this side. So that’s the benefit that we’re not getting when we’re doing this exercise down on the ground. And once again, you’d only have to do this, you know, once a day to try to start to engage these muscles that are likely very dormant right now.

And it’s very hard to develop a muscle that you do not have a good mind muscle connection with or you don’t have good neurological connection with. So being able to do something as simple as this and work on the quality of every repetition. It’s not meant to go like this and just swing it around. That’s not going to do anything for you. You’re trying to build up good neuromuscular control of a muscle that you don’t have good control of right now.

Second thing you want to do, if you want to recreate the benefit of the second exercise, hitting that glute medius from that other posterior angle, then what you want to do is get yourself squared up into the pole, just like I did when I was on the floor, a little bit more square to the floor. Get the foot behind me. So, it starts right about behind the heel like this. And this time, I’m going to be lifting it behind me, but rotating the foot as much as I can. it becomes pretty challenging for a lot of people because again they don’t have that good connection or they don’t have a lot of mobility there but it will improve over time.

So as I swing the leg back behind me behind midline here and then rotate as much as I can you’ll really feel that area light up again. And I’m just trying to keep myself square to the pole here so that I don’t turn with it too much and just lift and turn it into a hip flexor move again. Remember, I don’t want to turn this into a hip flexor move. We got to get that rotational component and lift with abduction to make sure that we’re isolating that glute medius. And again, one set each each day is going to do a lot.

Again, working both sides. But now, let’s say you’ve woken that up. You’ve got better control of the glute medius. How can you now take advantage of that to get more out of the strength training component and the exercises that do a great job of hitting both to allow for bigger glutes or more glute development? So now, separate from thos