Wake That Butt Up: 20 Exercises to Activate Your Glutes and Build Your Backside

There are lots of reasons to want a strong butt: looks, decreased back pain, healthier knees, and stronger hips. As I tell my clients all the time, a strong butt sets you up to do whatever you want in life. It is literally key to everything, and that is a hill I’m willing to die on.

In this blog post, we’ll focus on activating your glutes. Gluteal muscles switch off for all sorts of reasons (Dead Butt Syndrome anyone?). What we want to do is flip that glute switch the ON position.

The good news is that there are dozens (if not more) of glute exercises. I’ll do my best to organize them into something that makes sense here, so let’s look at some of my favorite glute exercises.

Bouncing Back: Nutrition Hacks for Mounjaro Butt and Ozempic Face

You’ve gotten great results after going on GLP-1 medications for weight loss or to control diabetes, which feels excellent, but there’s a surprise side effect (or two) that isn’t so great: a flat butt and/or saggy skin on your face! Not super fun, but those problems are common after semaglutide weight loss.

It’s not just about looks — it’s about health, too. The decreased muscle mass that comes with appetite-suppressing weight loss medications can lead to osteoporosis and frailty during old age. And the sagging features of “Ozempic Face” correlate to decrease collagen production, which also affects joint health. That’s a recipe for a disaster if I ever heard one!

Ozempic Butt — Get Your Glutes Back: Nine Ways to Rebuild Your Backside

Ever see someone without a butt? I have. It’s usually an old white guy who has never purposefully exercised after his high-school sports career was over. But more and more, it’s been happening to all sorts of people. People who wanted weight loss but have lost more than they bargained for — their asses.

A common side effect of rapid weight loss starting to get more attention thanks to social media communities on TikTok and Instagram. What is now being called “Ozempic Butt,” is what happens when someone rapidly loses weight without their body hanging onto muscle tone. Even if a person is active, weight-loss-induced muscle wasting is a common side effect of popular GLP-1 agonist drugs like Ozempic and Mounjaro. The drugs, which work by slowing the digestive tract, thus tamping down hunger signals, can be incredibly helpful and even life-saving for people with certain medical conditions but are commonly prescribed off-label for rapid weight loss.

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