Mind Pump: Raw Fitness Truth - 2662: Ten Reasons Why Your Butt is Flat (& What to do About It)

Episode Date: August 14, 2025

10 Reasons Why Your Butt is Flat (& What to do About It) A pain point for most. (1:15) 10 Reasons Why Your Butt is Flat (& What to do About It) #1 - You’re trying to get abs too (eat more). (3:21) #2 - You aren’t trying to get strong. (5:41) #3 - You are doing the wrong exercises. (8:15) #4 - You might have poor technique and/or connection. (10:51) #5 - Your reps are too high. (14:25) #6 - You are moving too quickly through your workout. (17:14) #7 - You sleep like crap. (18:48) #8 - You’re overdoing workouts (overtrained). (19:53) #9 - You aren’t patient. (21:17) #10 - You’re running. (23:49) Related Links/Products Mentioned Special Promotion: MAPS Butt Mod 50%! ** Code BUTT50 at checkout ** Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** August Special: MAPS 15 50% off! ** Code MUSCLE50 at checkout ** Mind Pump #2065: Glute Masterclass Mind Pump #2155: The Art & Science of Building Perfect Butts With Bret Contreras Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bret Contreras PhD (@bretcontreras1) Instagram  

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Get in on the action today at Chamba Casino.com and make every day a Chamba day. If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in the world. This is Mind Pump. Today's episode is all about building your butt, the 10 reasons why people struggle. These are the real reasons if you fix these, your butt will grow.

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Here comes a show. You got pancake butt. You look back and there's nothing there. Some people call you long back. Your glutes won't grow. What is going on? Look, we know why there's 10 reasons why your butt is flat. and we're going to fix it for you.

We've seen this many, many times. We have the solution. Get ready. I don't know if I've heard long back before. That one got me, dude. That one got me, too. I don't think I heard anyone say long back before. Pancake ass.

Yeah, I definitely heard pancake gas. No, listen, this is a, this is all joking aside. And obviously, oh, no, this is a, this is a serious topic, bro. This is, yeah, a pain point. It's a pain point in, you know, women in particular are very focused on developing their glutes. by the way, I'm going to say this right now. Like, this is a great muscle to develop.

Like, this is a athletic muscle. You get a, you get strong glutes. It serves you, big time. You see an athlete, but I'll ask Justin this. Justin, how can you tell when you're on the field, when you played football, if a dude is going to be able to run over people. Some do with powerful glutes. I'm scared.

It is 100% true. Glutes give you tremendous function. They're functional muscles. This is why they're attractive because it signals health and athleticism and function. So it's a great muscle develop, and of course, women want to develop it because, you know, people are attracted to it. It looks good. The problem is a lot of people struggle with this. They try to build their butt and it's not responding and they can't figure out what the heck is going on here. Even though this is a challenging muscle for a lot of people to grow, it actually is one of those muscles that you can significantly grow. That's right. It's a big muscle. And so once you solve these things that we're going to talk about, I have seen some amazing before and afters where somebody is like I could never ever and then all of a sudden huge difference.

Yes, listen, 99% of the people watching this. Big muscle. There's no need for implants. Listen, 99% of the people watching this right now, one or more of the reasons why your butt isn't growing is because of what we're going to talk about. Most likely multiple. If you fix it, you'll see it grow.

So I'll start with the first one. This is probably the most common reason why a lot of women can't get their butt to grow. It's because you're also trying to get abs. You're trying to get abs at the same time. Now, there's nothing wrong with trying to get abs. But when you're trying to see your abs and get leaner, you're not going to build.

You don't build in a calorie deficit. You have to eat more food to build anything. So a lot of women, this is what they want. This is what they'll say. I want the snatched waist and the basketball butt. Great. Pick one because that's the one we're going to focus on. You can't do both at the same time.

And if you're not eating enough, it's not going to grow. And I can't tell you how many times I had a female client. who wanted to build her butt and all we had to do, all we had to do is bump their calories and then suddenly the glutes showed up. Suddenly this was not a problem.

This is no different than some guy coming to me and saying, I want to get giant arms or build my biceps and he's eating three salads a day. Just not going to happen. It's impossible. I don't care how good the exercises,

how great your training is. It doesn't matter. You are not giving the body the caloric surplus it needs and you're able to go build more tissue. By the way, this has to be consistent. So here's another mistake. And I understand this, by the way.

This is more common for women than it is for men. They're afraid to go in the calorie surplus because they don't want to gain lots of body fat. So what they'll typically do is they'll hear this. Okay, good. I'm going to try and go into calorie surplus. And one or two things either happens. One, their surplus isn't really a surplus. They eat a little more, but then they self-correct when they see the scale go up a pound or two.

Or they feel a little fluffy or they feel a little bloated or they feel a little bigger. and they drop the calories back down. The other option is they'll do a calorie surplus for a day or two, and then they'll be in a calorie deficit for three or four days. This has to be a consistent surplus. Aim for a good 500 calories above what it takes to maintain your body weight. So if you're eating 2,000 calories a day and your body weight is staying the same, go to 2,500 calories.

If you're eating 1,500 calories and your body weight staying the same, go up to 2,000 calories, 500 calories above. your maintenance is what you're going to need to give your body the building blocks it needs to build your butt. If you don't do this, you can have everything perfect. You can be on anabolic steroids. You can do everything you want. Your butt's not going to grow because there's nothing to grow it with. There are no building blocks. The next one is you're not trying to get strong. The strongest, the tightest correlate to muscle growth of strength. Okay, nothing correlates as closely to building muscle as strength does. If you're in the gym and you're not getting

stronger and you think you're going to build anything, it's not going to happen. It's just not going to happen. If you're in the gym and you're consistently getting stronger, congratulations, you're going to start building some muscle. Just stay on that path. Yeah, when that's top of mind, you pick, which is going into kind of your next point, but you just pick a higher quality of an exercise, a higher quality and value of a workout. So your entire focus is on getting stronger. It just naturally produces more musculature as a result. Another way to say would be quit chasing the burn and lift heavy ass weight. Yeah. I mean, that's typically what happens is there is this misconception that if I feel it in the muscle and I feel that burning that it's growing and it doesn't necessarily work

that way. Just because you can make a muscle group burn does not mean that you're building. One of the most well-known butt-building experts, who also happens to be a great trainer, Brett Contreras, he's a great trainer. He became famous for helping female competitors and women build their butts. And he is an excellent trainer. You can tell he's trained lots of people. Sometimes he'll hear, quote-unquote, experts communicate things, and I'll heal right away, I can tell. You haven't trained a lot of people. He has trained lots and lots and lots of people, lots and lots of women for years and years.

and years, and you should see the weight that his clients are pushing. Yeah, yeah. And he puts them through, like, he's like, look, we want to build a butt, we're going to get your squat up, we're going to get your deadlift, we're going to get you to lift, hip thrust, heavy weight, it's not the burn, it's not the sweat that does it, it's not the how tired you are at the end of your workout, it's did you get stronger? I've never met a woman who didn't add 50 pounds, who added 50 pounds with a squat, who didn't build a bigger butt.

That's right. It happens every single time. So your number one goal in the gym, that's going to produce the goal of a bigger butt is to get stronger. So this should be the key. And if you're not getting stronger, it's probably...

And by the way, it goes hand in hand with your first tip. Getting stronger with a calorie surplus is what's going to do that. You skip out on one of these two things and you're going to miss. Maybe you're trying to get strong, but then you're not giving your body

the calorie surplus. It's not going to build or vice versa. So they both are very, very important. Right. Next up, you're just doing dumb exercises. You're not doing exercises that really move the needle. This has gotten better.

This was in the 90s. In the 90s in the early 2000s, it was crazy how bad this was. I mean, this was, but this is also back when I didn't see anybody squatting or deadlifting in the gym. This was like nobody was. And then definitely girls that wanted to build butt were not doing that. They were doing the thigh master.

You know, those late 90s when the thigh master came around. Like that was the type of stuff that. people are doing to build their butt, which is just a terrible strategy, or doing the, you know, cables. With a kickback. Yeah, cables around their ankle and kicking back or donkey, you know, kickbacks. Like these exercises, although they activate the glutes, and I'm not saying they can't play a role in supporting that, they should not be the core or the foundation of your program. No, the foundation of your routine where you're trying to get stronger.

Like, these are the exercises that matter for building butt. You want to build a butt. You're in the calorie surplus. and you're like, okay, I need to get strong. Where should I try to get strong? What exercises? It's great to get strong in a lot of exercises, but you want to build your butt. Which ones?

Squats, dead lifts, hip thrust. Those three right there. You can literally only do those three forever and get strong at them and build a massive butt just from that. And you can never do another butt exercise. And you can get really strong at those exercises. You show me a girl that could squat 225 pounds or can hip thrust 400 pounds. and you probably will have a girl with a really round, well-developed butt.

So get strong at those lifts, and those lifts should be the foundation of your routine. In other words, if you're lifting weights three days a week, the first exercise each day should be either a squat or a squat variation, right? So like a split-stand squat is fine, like some kind of squat variation, a deadlift or a deadlift variation, and a hip thrust. Start your workouts with those, and all your effort and intensity and focuses on those lifts. That's what you care about the most. That's where I want to get strong.

And if you get stronger in those, you'll see your butt grow. It's so funny because it's almost like upside down of what's being promoted and marketed because like a lot of those exercises have like booty band, for instance, that became a big thing, right? Or like, you know, a lot of these like little techniques to try and activate the glute more we're doing step-ups or whatever it is, which would be great to either use as a primer

going into the workout or like, you know, build up a little more volume on your days. in between, but, like, they're missing the biggest moving things they can do. That's right. That's right. Which brings us, and here's where the value is with those, right? You might just have poor technique and connection. Now, it is the case sometimes, not often, but sometimes you are squatting, and you're

squatting a lot, and your strength is going up in your squat. But what you notice is your quads are really getting well developed, and your butt doesn't seem to be getting a lot of the gains. Your technique may be favoring your quads. Now squats, the glutes play a major role, but can you do a squat in a way that gets the glutes to do less of a role and the quads do more of a role?

Yes. And sometimes this happens naturally. And so what you want to do is you want to change your technique and your connection. Here is where a lot of those exercises Adam and Justin mentioned, like the dog peas and the kickbacks

and the cable movements can play a role. And what you would do, let's say this is you, and you've been squatting for a little while, what you would do is you'd start your workout out with some of those actualizations and exercises so you could feel the glutes that you can get a little bit of a pump. Then go to your squat, change your technique so that you could feel what you felt with those

exercises. Now you're focusing on the glutes and suddenly the squats become a butt exercise. And a lot of times we'll notice, too, with clients, it's a depth issue. So we're not getting enough depth in that squat, which really gets full range of motion and allows the glutes to really kind of kick into the exercise and contribute. So to that point, I was actually going to comment on what Salisig is I think you said it wasn't that common. I find this really common. In fact, I think today, most women know that squatting and deadlifting are the movements

that they do. But a lot of them don't have the range of motion or they're so quad-dominant that when they do the squats, they just get a pump on their quads and they're not feeling a lot in their butt. And a lot of that is due to what Justin's saying is like form and technique, not an up-depth or their hip flexors are so short and tight that when they go to squat, they hinge over, they put all the weight on the front of their quads. Not a lot of it's shifted in the posterior chain.

And so I think a lot of this sometimes is a technique because there's many people that I know that I, that's the first thing I always ask is like, what exercises are you doing? And most of them got to the point now where they know that they need a deadlift and squat. But then when you look at the technique, you realize that, oh, they're so quad dominant. That's why they're not feeling. By the way, this is why the hip thrust got so popular. That's right. The hip thrust is not a better butt building exercise than the squat. There's studies on this.

It's proven. and they're both great. It becomes bad technique. Yes, they're both great butt building exercises. Squats and hip thrusts, great butt building exercises. It's almost impossible to do hip thrust and not fill your butt. Whereas squat, it takes technique. That's right.

So with the hip thrust, if you're one of those people where you've challenged to see your glutes really respond to squats, then the hip thrust should be the focus of your routine. So it might look something like this. Instead of starting your week off with squats, maybe you start them with your hip thrust. That's your first exercise of the week after the week. weekend when you're fed and rested and that becomes the focus. But it is not necessarily a better glute exercise, but it is for people who have trouble connecting the glutes. And I think, you know, just to back you up, Adam, when people come to you who have been training who say

they struggle building their glutes, you're right. Oftentimes, it is connection. Because now the selection bias goes down to like, I am doing the stuff. I mean, that's a good point. That's what I'm thinking of is people that come to hire me, not just random clients that I just got that never done that. Because if you haven't done any, a lot of times, The person who's never trained is not going to have done the best movements, right? But normally when someone comes to me and says, hey, I'm struggling with Billy my butt. They've already researched enough to have been trying the right movements, but they tend to be very quad dominant. Right. Next up, your reps are too high. I still see this sometimes. Like, you know, when I, when we first created maps and a ball, like phase one is this low rep, you know, you're into like three, four, five reps.

And so many women still write in and say, I can't believe the gains. Now, there's nothing that. necessarily magical about low reps. Low reps are valuable. So are higher reps. I mean, you know, you go into the 15 rep range, the 12 rep range, 10 rep range. They're all valuable. They're all the novelty. But if you've never spent five or six weeks in just four reps or five reps, you have no idea what you're missing out.

You jump into a long phase, like, keep it four, even four weeks, just a four week phase of I'm going to the gym and all of my sets, I'm going to keep them five reps or lower. for my butt, and I'm just going to get strong. I want to see if I can hip thrust 400 pounds for three reps. I want to see if I could squat 250 pounds or 220 pounds. I want to see if I could deadlift 200 pounds or 220 pounds off the ground for one or two reps. Watch out, especially if you feed yourself, you're going to see some incredible days. I want to see it really buy into that idea and that type of mentality going in.

It was always, that was a radical shift of thought for a lot of clients that would typically pick the same weight for any rep range. of them. And that was like very common. I'd have to kind of, okay, well, if we're doing less reps here, we want to still challenge our body by adding a bit more load. And so to do that and then go all the way down to three to five is like a substantial amount of load we need to make up for that. So that's a psychology, that was something, a psychological hurdle to get over. Totally. And, you know, again, talking about Brett Contreras, he does this a lot too. He does this a lot. Three, three reps max out. He'll post it. I mean, I love to challenge somebody. I actually

I remember even training Katrina like this because this was something that she had never really done. She falls in the category of these two points you're making right now of like, you know, keeping it moving, high rep type of workouts. And I would even say, hey, let's train three. I want you to pick a weight that you don't think you could even get five because they not only do they rarely ever get five, but even when they'd choose five, it was probably something they could do eight. That's right. You know what I was like, shoot for something that you can only do three. Like I want you to put something on there that you're like, I'm going to get a couple of these. And if you only get one or two, who cares?

We found out where you're at, you know, because I think a lot of clients underestimate actually how strong, especially my female clients. I think it's the opposite for each, right? I think my men overestimate how much they can lift, put on too much weight on the bar that they probably shouldn't do in their form breaks down. My women tend to underestimate the amount of strength that they have and put too little on the bar. And so I always used to like tell my clients, we're shooting for three right here. And then if they squeezed out five, that's great. But a lot of times you have to tell them that in order for them to actually put a weight on the bar, that you want them to do a hard five for.

That's right. Next up, and this one is a far more common for women than for men is, you're moving too quickly through your workout. You're not sitting, okay, literally sitting and resting for two to three minutes in between sets. You're like doing your set.

You're waiting to you catch your breath and then you're going again. And you get a good burn and a good sweat and you leave thinking you had a good workout. What makes strength training, strength training, or what makes a muscle building workout, a muscle building workout is the rest periods.

That's right. If I take the rest periods out of a muscle building workout, no rest periods, I have taken it from muscle building to just building endurance. It's just cardio with weights. That's it. That's all it is. So what you need to do, and this is so hard for a lot of people, is literally with your phone or whatever you've got to stopwatch, do your set.

I don't, even, especially if it's low reps. This is where people really messed up. They do the low reps. Like, I'm not tired. I want to go again. No, no. Do your set of three or four heavy. Go sit on the bench.

Set your timer for three minutes and just wait and then do it again after three minutes. Watch what happens to building muscle. All the data supports this. Strength training coaches know this. People really mess this up because to them in their head, it doesn't feel like a workout. I don't even feel like I'm working out. I don't care. Are you stronger?

Yes, we're building muscle. That's what we're looking for. So rest, rest, rest, rest, rest in between sets. And again, rest doesn't mean, oh, my God, I need the rest because they can't perform another set. No, no, no. we're allowing your muscles to build up that ATP to get back into the muscle building phase. And that takes two to three minutes between sets.

So do that. Next up is you sleep like crap. You just don't sleep well. Now here's what it typically looks like. This will kill anybody in any goals. Here's what happens. If you eat in a surplus and you lift heavy and you're doing the right exercises,

but you sleep like crap, you're going to get fatter. You're not going to build muscle. That's literally what poor sleep will do for you. It promotes fat storage and actually promotes muscle loss. And the studies on this are pretty remarkable. It also dramatically increases your risk of injury. In fact, nothing will increase your risk of injury as acutely as poor sleep. So you may be thinking, you know, I have pretty good sleep.

Do you? How about Friday night and Saturday night? This is where people mess it up. Good sleep is good sleep all the time. Crappy sleep is I got to make up for poor sleep on Friday night and Saturday night and then wake up Monday and I feel jet lag because I go to bed so late over the weekend. No, no. You want to build your butt.

you got to sleep good Monday through Sunday go to bed at the same time wake up at the same time it's got to be a nine hour block because it takes 30 minutes or so or even longer to get into that good sleep do that and it's like magic

for muscle building I would make the case that this goes hand in hand with your next point coming up right now which I feel like the client that struggles with sleep a lot of time is also the client that is overtrained that's right because a lot of times

this avatar that we're trying to describe to help this person that's trying to build this but a lot of times is doing all the things but they're doing so much of it, so much volume, so many supersets, so low of rest periods, not getting enough food, it causes crappy sleep. That's right. So don't overdo the workouts, and I'll do a little subcategory of the women that I've worked with

who struggled to build their butts where it was because they were overtrained. Here's how they overtrained. There was either two areas. One, they were lifting weights six days a week, too much. You want to build muscle for most people watching this is three days a week. Three days full body workouts. That's what will build the muscle. Start with the hip thrust, the squats, and the deadlifts, do the rest if you want,

maybe four or five more exercise. You'll build an incredible butt. So you don't need to do more than three days a week. And most people actually get less results doing more than three days a week. But here's the other side, women who do the three days a week, but then they also include the two Zumba classes, the spin class, the Orange Theory class. Stop the classes. Stop all the cardio, stop all those classes.

Not only are they not helping you build a butt, they're taking away from the muscle building signal that you're trying to see. And they're also making the calorie surplus more difficult. That's right. You're doing all these manual burning calorie exercises, and you're making it hard for you to be in that 500 calorie surplus that you talked about at the very beginning. That's right, right.

Next up, you might not be patient. Building muscle takes time to go from no butt or a butt that doesn't stand out to one that really stands out. Most women, you're looking at eight months to a year. Eight months to a year of consistent, good strength training, eating in a healthy surplus, getting good sleep. sleep, good workout programming, consistently over time getting stronger. You'll see radical changes in about eight months to a year, but some women can't wait.

They just don't want to wait that long. They'll do it for a month and go, what's going on here? Especially because the consistency plays such a factor in that, that, you know, as much as we'd like to think that we've been on track and dialed this whole time, it's just things interrupted all the time. So it's just naturally you're going to have to stretch that out a bit and that goal. But as much as you can stay dialed and getting your sleep and doing the. right type of exercises, the right protocol. It'll happen over time. That's the case that I would make, Justin. I think that, um, be patient because that's just part of this process. It takes, it takes time to build muscle. It actually will come on pretty hard and fast if you were actually

to be consistent with every one of these points. The reality is what 10 people tend to do, yeah, what people tend to do is they hear one or two these things are like, oh, I could, I'll try that, you know, they try one of them, but not the other one. Like it's a day's, yeah, it'll take you a while to probably hone in on all 10 of these steps and, be consistent with it. If you do, though, all 10 of these and you're consistent with it, you'll build a butt fast. Yeah.

I mean, you'll get strong and you will build it. You stay in a calorie surplus. You do the right exercises. You get, you get good sleep. You get stronger. Watch the butt. The butt will, especially if you had poor programming before or you were overtrained before or you weren't doing the right things.

You do all those right things and do it consistently. But I think the hardest, if I had to point one out of all the points that we're making right now, is the psychology around eating in a surplus. Of course. You're gaining. If you're building a butt, you're gaining. Exactly. And then giving up your class.

Because that is, that's hard for most women that want to build a butt also want a small, tiny waist. That's just a fact. It's at the same time. Yeah, the same time. And you have to let go a little bit. And it's not saying you're going to get a big old waste from it. It's just that that's not the focus right now. The focus is to build a butt.

And so you're committed. to the calorie surplus, and you do it consistently. And in order to do that, you have to get over that psychological hurdle that Justin talked about earlier of like, oh, my God, I'm eating too much. I got to back off. So that's part of where I think this gets the most challenging for someone to be consistent with. Yeah. And last is you're running a lot, in particular long distance running.

Long distance running is not a pro muscle building activity. It's actually an anti-muscle building activity. And it's definitely not a pro-butt building activity. No. The only runners you'll ever see with nice glutes or sprinters. sprinters, and by the way, it's not. Even in their quads are like, more impressive. And it's not necessarily that the sprinting built their butts, because those same sprinters, if you took them and just had them lift weights, they build even bigger muscles.

It's at high levels of sprinting. People who build lots of muscle tend to do really well at it because it's an explosive sport. It's like saying swimming gives you wide shoulders. It doesn't widen your shoulders. And it's anaerobic. I also believe in today's time, most all your Olympic sprinters are squatting heavy, too. All of them. Yeah. Because they know how much that carries over into building their and making them more, or their glutes and making them more explosive. So they're not, yeah. So I would say as far as your cardio is concerned, like get rid of the distance running if your goal is to build a butt

and you want to build as fast as possible and walk. You could do walking for daily activity, but stop the distance running. It's definitely not helping. They'll keep the body fat and check. That's it. Now look here, we have a butt mod. This is a modification for workout programs,

a MAPS program for butt building. We're going to make it 50% off right now. You can get at MAPSmods.com. The butt mod, the discount is But 50, what you give you 50% off, that makes it only $23.50. Also, if you like us, come find us on Instagram at Mind Pump Media. We'll see you there. Thank you for listening to Mind Pump.

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