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wikiHow to Do Glute Exercises for Flat Butts

Three Methods:Warm-UpHigh IntensityCool DownCommunity Q&A

These exercises tone your gluteal and lower muscles through a variety of lunges, squats, and stretches.


  1. 1
    Do a box squat to begin. This is a simple variation on the standard squat, which makes it a nice warm-up because it doesn't require as much effort.
  2. 2
    Do a couple of front lunges for your first lunge exercise. You don't have to use barbells if you're still getting warmed up, but if you want to they're a helpful addition and make the exercise more effective.
  3. 3
    Do a If you want to increase the difficulty of this pose, try lifting one of your legs up while still retaining your balance. If you can do this without much effort, try alternating legs.
  4. 4
    Do a . You're going to need your exercise ball (or a regular chair/table/etc.) and you'll also need a small, firm object to place between your knees. If you want to give yourself more of a challenge, try doing it from a sitting position on the floor without holding onto anything.

High Intensity

  1. 1
    Do some Although these don't seem as though they'd be particularly conducive to strengthening your glutes, the movement of your legs does indeed warrant a decent amount of labor on their part.
  2. 2
    Do a or two next. This exercise, of course, directly targets your core and gluteal muscles, but it's also easy and versatile enough to be done without an exercise ball if you like.
  3. 3
    Do a You'll probably want to have a yoga mat for this exercise, and you'll definitely want to stretch out beforehand, since it requires pretty constant and extensive motion.
  4. 4
    Do a reverse lunge. This will feel similar to a single leg squat (but without the bench). If you have dumbbells in your hands as you do this exercise you'll intensify the overall effect, but you don't need them to complete it.

Cool Down

  1. 1
    Do a single leg squat using an exercise bench and dumbbells. This exercise involves a one-legged bend forward, engaging both your glutes and quads.
  2. 2
    Do a spread foot gluteal exercise. This exercise can also be used as a warm-up if you want to switch up the order of your workout, and you can do the box squat as here in its place.
  3. 3
    Do the The further you lean while doing this exercise, the greater the stretch in your quads and glutes.
  4. 4
    Do some to end your workout. They'll squeeze your core and improve definition in your glutes, and the longer you do them, the more beneficial they are.

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    • The benefits of these exercises are increased strength and flexibility in your gluteal muscles.
    • Don't forget to stay energized and keep drinking water. It might take some time, but if you're persistent and positive about what you're doing you'll quickly adjust and even start to enjoy your workout!


    • Potential injuries that may be incurred if this exercise is performed incorrectly are gluteal and lower back muscle strains.

    Things You Need

    • Exercise ball
    • Dumbbells (optional)
    • Yoga mat (optional)

    Article Info

    Categories: Building Muscle & Strength

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