Jeremy Ethier: My Wife’s Butt Got Flat… So I Fixed It In 90 Days

Key Takeaways

• Focus on glute-specific exercises: Include movements like glute-dominant step-ups, single-leg dumbbell deadlifts, barbell hip thrusts, and hip abduction to target all areas of the glutes.
• Modify exercises for back safety: Avoid heavy squats and deadlifts if you have back issues; opt for box squats with vertical shins and single-leg deadlifts to reduce spinal loading.
• Use the scoop method for hip thrusts: Tuck your chin and tilt your pelvis upward to avoid lower back strain while still engaging the glutes.
• Train glutes twice per week: Consistency and volume are key for growth; track progress to ensure gradual improvement.
• Don’t rely on soreness as a growth indicator: Some glute exercises, like those recommended by Bret Contreras, may not cause soreness but still effectively build muscle.

Products & Gear Mentioned

• Built with Science Plus app: Used to track workouts and progress.

Notable Quotes

“General rule of thumb if you have low back pain, if it feels off, if you feel anything during the movement itself, don’t do it, skip it.”

“The most explosive athletes almost always have incredibly powerful glutes.”

Bottom Line

Focus on glute-specific exercises, modify for safety if necessary, and train consistently twice a week to build stronger, more functional glutes without relying on heavy squats or deadlifts.

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