How to Fix Your Flat Butt (Before It's Too Late)

Quick Overview

The female subject, Tahnee, successfully increased her glute circumference by 2cm (from 92cm to 94cm) over 90 days by focusing on glute-dominant exercises like the Barbell Hip Thrust and Single-Leg Romanian Deadlift, while the male subject, Jeremy, increased his vertical jump from 51.9cm to 57cm (an 'above average' rating) in the same period by incorporating heavy compound movements.

Key Points: Tahnee increased her glute circumference by 2cm (from 92cm to 94cm) over 90 days using a program focused on glute-specific exercises. Jeremy's vertical jump improved from 51.9cm (Average) on Day 1 to 57cm (Above Average) by Day 90. The successful glute training program for Tahnee avoided heavy squats and deadlifts due to a previous back injury, focusing instead on exercises like the Barbell Hip Thrust (3 hard sets), Glute-Focused Step Downs, Single-Leg Romanian Deadlift, and Hip Abduction Machine (20 sets/week total). Jeremy's training incorporated heavy compound movements like squats (which boost testosterone levels for 10-20% for 15-45 minutes post-workout) and leg presses, which contributed to his vertical jump increase. A key technique discussed for maximizing glute activation in squats is pushing the hips back slightly more than usual to increase hip extension torque. The Barbell Hip Thrust was highlighted as superior for glute growth compared to squats because it minimizes lower back stress while maximizing glute activation (the 'Squat vs Hip Thrust' study comparison is referenced). Tahnee's training frequency for glutes progressed from 2 times a week initially to 3 times a week by Day 46, reaching 30-40 sets per week by the end.

Context: The video documents a 90-day fitness challenge undertaken by a couple, Tahnee and Jeremy, to improve their glute size and athletic performance, respectively, under the guidance of trainer Bret Contreras. Tahnee had a history of lower back pain, influencing her training selection to prioritize glute isolation and machine work over heavy spinal loading exercises like squats and deadlifts, while Jeremy focused on strength and explosive power.