# How to Fix Your Flat Butt (Before It's Too Late) Source: https://www.youtube.com/watch?v=0xHAC2vKgbM Recap page: https://rapidrecap.app/video/0xHAC2vKgbM Generated: 2026-03-08T14:08:51.851+00:00 --- ## 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. ![Screenshot at 00:52: The final comparison showing Tahnee and Jeremy's 90-day progress, with Tahnee gaining 2cm in glute circumference and Jeremy achieving an 'Above Average' vertical jump score of 57cm.](https://ss.rapidrecap.app/screens/0xHAC2vKgbM/00-00-52.jpg) **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. ## Detailed Analysis The video details a 90-day fitness challenge focused on glute development for Tahnee and overall lower body/explosive strength for Jeremy. Tahnee, hindered by a past back injury, focused her glute training on exercises that minimized spinal loading, such as the Barbell Hip Thrust, Glute-Focused Step Downs, Single-Leg Romanian Deadlift, and Hip Abduction Machine, ultimately increasing her glute circumference by 2cm (from 92cm to 94cm). Jeremy focused on heavy compound lifts like squats, which are shown to boost testosterone levels for 15-45 minutes post-workout, resulting in a vertical jump increase from 51.9cm (Average) to 57cm (Above Average). The video emphasizes that hip thrusts elicit similar glute hypertrophy to squats but with less back strain, referencing a 2023 study. Tahnee progressively increased her glute training volume from 2 sets per week to 20 sets per week by Day 46. Despite her initial caution regarding her back, Tahnee eventually achieved significant gains, even hitting a 225 lbs hip thrust PR by Week 3. The video concludes with both subjects showing their final results, with Tahnee achieving her goal and Jeremy significantly improving his vertical jump, concluding that the specialized training program was a success for both. ### Tahnee's Glute Focus - No squats or deadlifts due to back injury - Focus on Hip Thrusts (3 hard sets), Step Downs, Single-Leg Deadlifts, and Abduction Machine - Volume increased to 20 sets/week by Day 46. ### Jeremy's Strength Focus - Incorporated heavy compound lifts like Squats (boosts testosterone +10-20% for 15-45 min) - Increased vertical jump from 51.9cm (Average) to 57cm (Above Average) in 90 days. ### Exercise Technique Emphasis - Glute-dominant squat form involves pushing hips back and keeping shins more vertical than quad-dominant squats - Hip Thrusts are preferred over squats for glutes due to lower back stress/higher glute activation. ### Nutrition & Recovery - Jeremy followed a vegan diet for 30 days while Tahnee was advised to eat 0.7g protein/lb bodyweight - Tahnee noticed reduced soreness (which indicates growth) and felt ready to train more frequently. ### Final Results - Tahnee increased glute circumference by 2cm (92cm to 94cm) in 90 days - Jeremy improved vertical jump by 5.1cm, moving from Average to Above Average rating. ![Screenshot at 00:00: Initial comparison showing Tahnee's Day 1 glute circumference \(92cm\) versus Jeremy's Day 1 measurement \(92.5cm\).](https://ss.rapidrecap.app/screens/0xHAC2vKgbM/00-00-00.jpg) ![Screenshot at 00:03: Demonstration of Tahnee performing a heavy barbell squat before the injury, contrasting with her later modified training.](https://ss.rapidrecap.app/screens/0xHAC2vKgbM/00-00-03.jpg) ![Screenshot at 00:27: Jeremy explaining that heavy squats boost testosterone levels for 15-45 minutes post-workout.](https://ss.rapidrecap.app/screens/0xHAC2vKgbM/00-00-27.jpg) ![Screenshot at 02:22: Diagram comparing the movement patterns of the Lower Body Press \(Squat\) versus the Lower Body Hinge \(Deadlift\) regarding glute focus.](https://ss.rapidrecap.app/screens/0xHAC2vKgbM/00-02-22.jpg)