🍑 The ONLY 2 Exercises You Need to Fix Your Flat Butt (Proven & Powerful Results!)
Discover the ONLY 2 exercises you need to fix a flat butt fast. Build glutes, shape your body, and boost confidence—no gym required!
Introduction: Why Your Butt Isn’t Growing (And It’s Not Your Fault)
Have you ever worked out for months, doing endless squats and cardio, yet your butt still looks flat?
You’re not alone—and you’re not lazy.
The truth is, most people train the wrong muscles or use ineffective exercises. That’s why today, you’ll learn the ONLY 2 exercises you need to fix your flat butt—no fluff, no wasted time.
These two moves are backed by biomechanics, fitness science, and years of real-world results. And yes, they work even if you’re a beginner.
Let’s fix it—starting today.
🔥 Why a Flat Butt Happens (Before We Fix It)
Before jumping into exercises, it’s important to understand the cause.
Common Reasons for a Flat Butt
Sitting too much (inactive glutes)
Overdoing cardio
Poor mind–muscle connection
Weak glute activation
Relying on ineffective exercises
👉 Key takeaway: To grow glutes, you must target them directly and intensely.
🧠 The Science of Glute Growth (Simplified)
Your glutes grow through:
Mechanical tension
Progressive overload
Full range of motion
Proper activation
Most exercises fail at least one of these.
But the two exercises below check ALL the boxes.
🥇 Exercise #1: Barbell Hip Thrust (The Glute King)
Why the Hip Thrust Is Essential
The barbell hip thrust is scientifically proven to activate the gluteus maximus more than squats or lunges.
Benefits:
Maximum glute activation
Builds round, lifted shape
Safe for knees and lower back
Perfect for beginners and advanced lifters
How to Perform a Hip Thrust (Step-by-Step)
Sit on the ground with upper back against a bench
Roll a barbell (or dumbbell) over hips
Plant feet shoulder-width apart
Drive hips upward
Squeeze glutes hard at the top (2 seconds)
Lower slowly
Reps & Sets:
3–4 sets
8–12 reps
💡 Pro tip: If you don’t feel your glutes burning, slow down and squeeze harder.
🥈 Exercise #2: Bulgarian Split Squat (The Shape Builder)
Why This Exercise Works So Well
The Bulgarian split squat trains each glute individually, fixing imbalances and sculpting a lifted look.
Benefits:
Deep glute stretch
Improves balance & strength
Builds roundness and definition
Requires minimal equipment
How to Perform It Correctly
Place one foot behind you on a bench
Front foot slightly forward
Lower slowly until thigh is parallel
Push through your heel
Keep chest upright
Reps & Sets:
3 sets per leg
10–12 reps
🔥 Expect soreness—it means it’s working.
📅 How to Use These 2 Exercises for Best Results
Weekly Glute Plan (Simple & Effective)
Day Exercise Sets Reps
Day 1 Hip Thrust 4 8–12
Day 1 Bulgarian Split Squat 3 10
Day 2 Hip Thrust 3 12
Day 2 Bulgarian Split Squat 3 12
👉 Train glutes 2–3 times per week.
❌ Exercises That DON’T Fix a Flat Butt (Stop Wasting Time)
Avoid relying only on:
Endless bodyweight squats
Stair climbers
Cardio machines
Random “booty band” workouts
They burn calories—but don’t build shape.
🥗 Bonus Tip: Nutrition Matters Too
Even the best exercises won’t work without proper fuel.
Focus on:
Protein-rich foods
Healthy fats
Adequate calories
Proper hydration
💡 Glutes won’t grow if your body has nothing to build with.
✅ Key Takeaways (Save This!)
✔ You don’t need 20 exercises
✔ You need focused, proven movements
✔ Hip thrusts + Bulgarian split squats = results
✔ Train smart, not longer
❓ FAQ – Flat Butt Fixing Questions
1. Can the ONLY 2 exercises you need to fix your flat butt really work?
Yes. When done consistently with proper form, these two exercises stimulate maximum glute growth.
2. How long before I see results from fixing my flat butt?
Most people notice changes within 4–6 weeks.
3. Can beginners do the ONLY 2 exercises to fix a flat butt?
Absolutely. Start with bodyweight or light resistance.
4. Do I need a gym to fix my flat butt?
No. Dumbbells, resistance bands, or even bodyweight work well.
5. How often should I train glutes?
2–3 times per week is ideal for growth and recovery.
🎯 Final Thoughts: Take Action Today
Stop guessing. Stop wasting time.
If you want results, commit to these 2 exercises for 30 days.
👉 Try them, feel the burn, and watch your body transform.
💬 Comment below: Which exercise will you try first?
📤 Share this article with someone who needs it!
Your glute transformation starts now 💪🍑
