As much as we celebrate the postpartum journey, not enough is said about the flat, deflated feeling many of us experience with our glutes. Yes, I’m talking about the “pancake butt” phenomenon. And may I say, this isn’t just a postpartum issue – this is a relatable issue among sedentary and non-sedentary people, too. Glutes are lazy and willingly give the work to other major muscle groups. Glutes are made for working, so let’s make that happen.
Whether it’s from months of decreased activity, postural changes, or the demands of caring for a new little human, the booty can take a hit. However, rebuilding (or building up) those glutes isn’t impossible. So, let’s transform that postpartum (or non-postpartum) pancake into a plump powerhouse – just like me!! Yeah, you read that right, I suffered from the infamous pancake butt, but now, I tackle trail hills and jump squats like a powerhouse and you can, too.
Why Do Glutes Go MIA After Baby?
- During pregnancy, the pelvis often tilts forward, lengthening and weakening the glutes.
- Relaxin, the hormone that loosens ligaments for childbirth, can also affect stability and muscle engagement.
- Between healing, nursing, and the general exhaustion of new parenthood, sitting (often hunched over) becomes a default.
I am not someone who has a pregnancy to blame for my lack of glutes – what can be my reason?
- Prolonged sitting
- Hello desk jobs and Netflix binges – stagnant and shortened hip flexors can create gluteal amnesia. Meaning, your glutes get lazy because they aren’t needed while sitting. Your body begins to rely on other big muscles to contribute when you are standing or moving.
- Poor movement patterns
- Other muscles compensate when your glutes are firing properly. If you don’t consciously engage your glutes, your quads can take over during movements like lunges and squats. You may be able to tell your glutes are inactive if you feel lower back pain during deadlifts or hip thrusts.
- Weak Core and pelvic stability
- Your glutes are part of your body’s posterior chain and work with your core to stabilize your pelvis. Therefore, a weak core can lead to poor glute activation, as your body prioritizes stability over power.
- Lack of resistance training
- If you’re not training, you aren’t getting enough stimulus to grow.
- Not Activating your glutes before a workout
- If you are activating your glutes – it can reduce the effectiveness of compound movements. Activation exercises (clamshells, banded walks and glute bridges – go watch me demonstrate these on our instagram @trainclimbsummit) “wake up” the glutes, improving their engagement in compound movements.
Rebuild and Strengthen
1. Reconnect with Your Core and Pelvic Floor & Glute Activation
Before jumping into heavy squats, it’s crucial to reestablish a connection with your core and pelvic floor. These muscles work in tandem with your glutes to stabilize and power movement. In addition to connecting with your core and pelvic floor (yes, even you boys), activating your glutes is important to prevent other large muscle groups from compensating. Therefore, glutes are made for moving in many ways.
Build a warmup routine with these moves:
- Pelvic tilts
- Bodyweight Glute bridges (starting with a focus on engaging the pelvic floor)
- Dead bugs
- Banded clamshells, fire hydrants, lateral walks
2. Focus on with Compound Movements
What is a compound movement? They are exercises that work multiple muscle groups and involve more than one joint at the same time. They mimic real-life movements, improve functional strength and maximize efficiency in workouts. When utilizing compound movements to gain strength, first focus on establishing stability, then add resistance.
Here are some great compound movements to grow your glutes.
- Hip Thrusts – one of the most popular exercises for targeting the glutes. Think about creating tension at the top of the movement where they are the most active.
- Squats – THINK about engaging your glutes, going deep into the movement – the deeper you go, the more glute activation.
- Deadlifts – primarily focuses on the posterior chain (hamstring, glutes and lower back).
- Lunges – great for creating stability and strength.
3. Add in some power moves for fast twitch muscle firing
Once your strength base is solid, power exercises can continue to contribute to a plump powerhouse. Some of my favorite to include in the beginning or end of a workout are:
Glutes are made for moving, Consistency Is KEY
A couple of glute days per week, paired with incline walking or low-impact cardio, will make a world of difference. The little things add up – make it a lifestyle – get up off the floor using a squat, squeeze your glutes when carrying your baby, and take the stairs whenever possible. Here’s to the journey of turning your glutes into the powerhouse that they should be. Glutes are made for moving.
