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Got a Pancake Butt? 5 Best Exercises To Build The Perfect Posterior

Is your butt flatter than pancake batter?

If so, then you may be suffering from what’s commonly known as Pancake Butt. No worries genetics aren’t the only way to cure this syndrome that affects so many people.

In fact, some of the greatest booties in the world are not genetically gifted but were built from the ground up.

Best of all, none of these exercises require fancy gym equipment so you can do it pretty much do them anywhere — at home, at a park or in the yard.

Bridges

Bridges are excellent glute exercises to incorporate into your booty-building routine. They target and somewhat isolate the gluteal muscles without so much focus placed on the quads, as with squats or bent-leg deadlifts.

This move will develop the mid to lower part of the glutes as well as the hamstrings, and will give you that nice, well-defined fold between your butt and the back of your thigh.

These are great for engaging your glutes when you can’t seem to push up out of the last bit of your deadlift or squat.

To perform these properly, lie on your back with your arms and hands at your sides. Bend your knees and keep your feet flat on the ground under your knees.

Slowly raise your hips as you tighten you butt and abs, eventually straightening out your body from your knees to shoulders.

This move should be done very slowly, and even held in position as your butt is raised off the ground to maximize intensity.

The key to making this exercise work to develop that round, lifted booty that you so desire is to add resistance – preferably A LOT of resistance.

Try laying a a barbell or just a heavy 45 lb (or heavier) plate across your pelvic area to give you that weight resistance you need to build that round butt.

Vary it up a little and increase the intensity by performing these bridges on one leg, with the other lifted towards the ceiling.

One-Leg Step-Ups

According to studies conducted at the American Council on Exercise and the University of Wisconsin, one-legged weighted step-ups are one of the most effective exercises for building the gluteus muscles.

They’re easy to perform, and are a fantastic and effective way to help develop the glutes, quads and hamstrings, without putting too much stress on the knee, hip and back joints.

You can vary the height, weight and speed of this move, making it incredibly versatile and simple to implement into your lower-body strength training regimen.

To perform these step-ups properly, get yourself to a set of stairs, a bench, or a sturdy box. Remember – the greater the height, the better. The higher the step the more you will engage more of the hamstrings and glutes, as opposed to the quads.

You’ll also want to add as much resistance as possible, in the form of dumbbells or a barbell. Adding resistance to your step will help build muscle and strength.

Without any added resistance, the exercise becomes more cardiovascular in nature, since you’ll most likely be able to perform a lot more reps.

The trick here is to pull your body up from your heels to push through the step, box or bench, and squeeze your glutes tightly at the top of the movement.

Wide Stance Squats

The classic squat has been the staple of recreational exercisers and serious bodybuilders for decades, and for good reason – they work like a charm at building the glutes.

Wide stance squats are great for activating the glutes more than the traditional squat stance. This wide position gives you the option to obtain greater hip extension movements, as well as a more stable hip joint.

With more stability, you’ll be able to handle more weight with less chance of injury. More weight = more muscle development, which is exactly what you want when building that round booty.

To perform the wide stance squat, stand with your feet in a position of about 140%–150% of your shoulder width.

Keep your back slightly arched, and begin your descent with the flexion of the hips rather than the knees, which will follow with a natural flow in the movement.

Your lowest point should be reached when your thighs are parallel to the floor, with your knees just slightly covering your view of your toes.

Keep your chest and head up and out, with the weight focused more on the heels of your feet.

Return to starting position by raising your body and straightening out your legs, all while maintaining full control over the barbell.

Romanian Deadlift

The Romanian deadlift is a great compound exercise that targets not only the glutes, but also your hamstrings, lower back, forearms and traps as well. It’s a great exercise that really stimulates the lower part of your backside at the gluteal fold.

To perform these deadlifts properly, start with your feet shoulder width apart, holding onto a barbell at arm’s length. Remember – the more the resistance, the greater the results. If you want to increase your range of motion, you can stand on a raised platform.

As you start to lower your torso and the barbell, flex at the hip and slightly at the knees. Push your butt back and out as far as possible, and keep your back in extension during the entire movement. Keep the barbell in contact with your legs during both the lowering and lifting of the deadlift.

You should be feeling tension mainly in your hamstrings, with added tension in your glutes if you’re doing this exercise properly.

One Leg Squats (pistol squats)

Being able to master one legged squats can be the difference between having buns of steel or hamburger buns for glutes.

The key to working out your glutes as opposed to your quads is to make sure you are leaning back and pushing up through your heels. Deep one leg squats are an advanced move and most people are not able to go deep enough or lean back far enough to fully engage the glutes.

But you can overcome any limitations by using the assistance of a band. A band will allow you to lean back far enough on your heel so that your movements will focus all on glutes.

Simply secure your band around a door knob or pole. Just make sure it is secure enough to bear your full body weight. You can also use a towel if you don’t have a band.

Lean back but try to use your arms as little as possible during this exercise and let the legs do most of the work. Focus on pushing up through your heel and squeezing your glutes. As you become stronger, you will use your arms less and less.

One last thing. If you’re goal is to build up your backside, I would avoid doing excessive cardio, especially running which will really limit your progress.

Try sprinting which will actually help build your butt & leg muscles. Just make sure you wait a few days to sprint after doing these exercises. It’s critical that give your muscles a chance to rest if you want them to grow.

 

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References:

“ACE Lists Best Butt Exercises – Exclusive ACE Research Announces Most Effective Gluteus Maximus Training” <http://www.acefitness.org/pressroom/383/ace-lists-best-butt-exercises-br-i-exclusive-ace>

“The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads.” <http://www.ncbi.nlm.nih.gov/pubmed/19130646>

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