The Best Butt Exercise

I have a confession to make.

I like big butts.

One of my mentors in the fitness industry is Mike Boyle and he believes the glute (butt) muscles are the most important muscles in the human body.

Unfortunately, most people are suffering from inverted booty syndrome. You know, when their butt is so small is looks like it’s caving inwards. Not hot.

The reason this flat booty epidemic is sweeping the nation is because we’re sitting on our butts all dang day. Most of us rarely have to do much (if any) squatting, lunging and stepping.

When we fail to use the butt muscle it essentially is going to begin to hypotrophy meaning it’ll gradually lose muscle mass as we age. Even though you may see some big butts out there that doesn’t mean there’s muscle under there. It’s usually just a lot of fat.

Sitting on our butts too often will also cause the muscle to “fall asleep” and the glutes will not properly activate when we need them too. Boyle likes to compare it to the dimmer light switch. You have to crank it back up through exercises.

I filmed a quick video showing you what in my humble opinion is the BEST butt exercise on the planet.

I would recommend just about everybody to do this exercise prior to working out especially if you’re sitting a lot at home, work or commuting.

Also it’s a fantastic exercise to build a bulbous booty 😉

Will Ferrell Squat Thrusts

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  1. Ahmad Zakaria

    October 23, 2013 at 5:54 am

    Hi Josh,
    I’m Ahmed from Egypt …
    At the first I would like to thank you for your book it was very helpful for me to lose weight without feeling hungry and without even doing any Exercises.
    According to my work and life style, I was take breakfast at 7 am … Dinner at 5 pm … snack in between … yogurt before sleeping.
    Naw I am 33 years old and (6) feet tall and I weigh 176 pounds
    Now began practicing in the gym to get a shapely body with flat belly
    I forgot to say that my waist circumference is (37) inches, It was41 inch before diet
    But now I want to know can I continued on the same diet or there are tips should be taken
    What are the components of the meals before and after exercise?
    I’ve been practicing 3 times a week for 45 minutes as a start
    I hope to hear from you soon
    Thank you very much


    • Josh Schlottman

      March 8, 2017 at 4:07 pm

      Hi Ahmad, I usually have some Athletic Greens mixed with some protein powder. I drink it about 30 minutes or so before I get to the gym. This will give me enough energy for the workout. Post-workout I’ll usually have a bigger meal. Typical post-workout meal consists of chicken breast and sweet potatoes. This will have enough protein in it as well as carbohydrates.


  2. Judith

    February 8, 2014 at 6:45 pm

    How many and how often for results


    • Josh Schlottman

      August 3, 2016 at 5:03 pm

      You’ll want to add this into your workouts maybe a couple times a week, start off with 3 sets of 10-20 repetitions.


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About Josh

trainer josh bio

Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.