Mind Pump: Raw Fitness Truth

Episode 2777: "Why Your Butt Is Flat"

Release Date: January 22, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

In this episode, the Mind Pump crew dives into one of the most asked-about fitness topics: why some people struggle to build their glutes (aka “a flat butt”) and what you can do about it. The hosts debunk myths, break down the relevant anatomy, and offer actionable, science-backed advice for anyone wanting to transform their backside—emphasizing both the physiological reasons and common training mistakes that keep people from building a rounder, stronger butt.

Key Discussion Points & Insights

1. Understanding Glute Anatomy and Genetics

[04:28 - 07:57]

• Genetic factors influence glute shape: The length of the origin and insertion points affects muscle belly and roundness. Longer muscle bellies may take longer to fill out.
  • Sal: "Your genetics play a role, a big role in the shape of a muscle..." [04:42]
  • Justin: “You have this long origin and insertion... which gives the illusion of kind of having this longer, flat butt.” [05:40]
• But genetics aren't destiny: Regardless of muscle shape, muscle can be built—just expect variety in how results appear.

2. Glutes Respond Responsively to Proper Training

[07:57 - 09:37]

• Glutes often grow well if properly trained and nourished, even for “hard gainers.”
  • Sal: “Glutes are one of those muscles that if you do the right things, they'll build.” [06:56]
• The challenge is often about correcting approach, not untapped genetic potential.

3. The Athlete Comparison Trap & Sport-Specific Traits

[09:37 - 11:18]

• Many people imitate exercises from sports like sprinting or volleyball because athletes have great glutes, but this is reverse causation:
  • Justin: “It's not that volleyball builds your glutes. It's that if you probably have strong glutes, then you're gonna be better at volleyball.” [10:28]
• Don’t assume athletic drills are the best butt-building protocols.

4. Pitfall #1: Not Eating Enough to Build Muscle

[11:18 - 14:22]

• Especially common amongst women: trying to maximize muscle while remaining as lean as possible = under-fueled glute training.
  • Sal: “If you're not eating enough calories, if you're not eating enough protein, you're just not going to build. You won't build a butt.” [12:13]
  • Adam: “You can't build a house without the wood, without the material.” [13:02]
• Solution: Eat in a calorie surplus with enough protein, fats, and carbs. Embrace some (inevitable) scale weight gain as muscle is built.

5. Pitfall #2: Not Getting Stronger

[14:22 - 16:02]

• Gaining strength in key lifts (squats, hip thrusts, deadlifts) should be the goal.
  • Sal: “You add 30 pounds to a squat or a hip thrust... your butt's going to look different.” [15:08]
• If weights stay the same week after week, expect the physique to stay the same.

6. Pitfall #3: “Sleepy Butt Syndrome” – Poor Neurological Activation

[16:02 - 21:48]

• Previous training (like years of running) can make you quad/calf dominant—glutes are “asleep” they aren’t firing.
  • Adam: “You don't feel that stimulus in the glutes. You're really feeling a lot in your quads, typically.” [16:12]
  • Justin: “It’s hardwired.” [16:27]
• Solution:
  • Use exercises like hip thrusts to re-learn glute activation.
  • Pay strict attention to technique on all glute-focused movements.
  • Focus on feeling the muscle work, not just moving the weight.

Notable Example:

Sal: “I've used this example before, but let's say you've always typed with two fingers … then I come to you and I go, hey, there's this faster way to type. You can use all of your fingers. Now you're gonna be slower at first … If you move a particular way, then you go put load on your back, … it's going to go right back to what it knows, which is using those other muscles and not the glutes.” [18:44]

• Bret Contreras and the Hip Thrust: The hosts credit Bret Contreras for popularizing the hip thrust as a remedy for underactive glutes, leading to better glute development, particularly for people with a history of running.
  • Justin: "This is why Bret Contreras became famous...highlighted how valuable of a movement like that is." [19:29]

7. Pitfall #4: Too Much or Too Little Training (Volume & Intensity Problems)

[21:48 - 25:18]

Too Much:

• Many people (especially group fitness enthusiasts) push intensity and volume far too high, outpacing their ability to recover.
  • Sal: “Strength training is a balance... If it's too hard and too long, you overcome your body's ability to recover…” [21:49]
  • Justin: “That is just not a clear recipe especially if you add in any of these other things…” [22:36]

Too Little:

• Others never use enough weight or challenge (often due to fear), so progress stalls.
  • Sal: “You have to challenge yourself in order to make things change.”
  • Justin: “You’d be surprised how strong your glutes already are.” [24:13]

Recommended Protocol:

• For most people: 2-3 glute/lower body sessions per week; 3-6 sets per session; rest 2 minutes between sets; push progressively heavier loads.
  • Sal: “If you train your glutes and your lower body two or three days a week, each workout, three to six sets total... you're going to build your butt.” [25:18]

8. Technique, Mind-Muscle Connection, and Resources

• Technique is key; poor form can rob glutes of tension, even if reps or loads are “correct.”
  • Sal: “Technique makes a huge difference when it comes to strength training.” [25:57]
• The team has a free masterclass for listeners at mapsbooty.com.

Memorable Quotes & Moments

• On Genetics & Comparison Trap:

  • Justin: "We get into this comparison of, I want that look or that butt, and it's like... your origin and insertion determines a lot of the way you look from the start, but nonetheless, you build it." [06:27]

• On Training and Nutrition:

  • Adam: "You can't build a house without the wood, without the material." [13:02]
  • Sal: "To put it differently again, you gotta gain weight. Oh, everybody's gonna get scared now, but you wanna build, you're gonna probably gain a little weight..." [13:32]

• On the Mental Side of Strength:

  • Justin: “That is one of the biggest, strongest muscles you have in your body. A lot of clients would surprise themselves... it's a big mover, it's a big muscle, it's very strong and powerful...” [24:41]

Notable Timestamps for Important Segments

• [04:28] — Anatomy and genetics discussion
• [09:37] — Misconceptions from athlete/celebrity training imitation
• [11:18] — Calorie intake as the #1 limiting factor
• [14:22] — Need for progressive overload (getting stronger)
• [16:02] — "Sleepy butt syndrome" and glute activation
• [19:29] — Role of hip thrust and Contreras’ influence
• [21:48] — Overtraining, undertraining, and principles of effective glute programming
• [25:18] — Practical weekly programming advice

Final Takeaways

• Building your glutes is a mix of genetics, smart training, good nutrition, proper activation, and progressive overload.
• Most people are either undernourished, under-recovering, not lifting heavy enough, or not activating glutes properly.
• Technique matters; mind-muscle connection is essential, as is tracking and progressing lifts.
• More is not always better—well-targeted, progressive, and challenging sessions (with sufficient fuel) result in growth.

Resource Links Mentioned

• Free Glute Masterclass: mapsbooty.com

This episode is a must-listen for anyone fed up with “pancake butt” and ready for real change—backed by science, not fads.
As Sal succinctly states: "You do these things, and you gotta give it time... it's going to happen." [09:25]