If one of your glutes is smaller than the other, today is your lucky day!
You can fix uneven glutes if you modify the workout routine just a bit.
One thing a lot of people don't know is that every person on this planet has uneven glutes. The issue is that for some persons, it's a lot more noticeable.
Most of the time it's as a result of glute imbalance.
Which simply means one glute is a lot weaker than the other.
That's why we created a 9-minute finisher workout you can use to fix this issue.
The Uneven Glutes Workout Overview
Okay, for this routine it's going to combine five different glute workouts.
But it's not going to be your typical butt workout session.
Some of the exercises will only target the weaker glute, helping it to catch-up in strength and size of the larger glute.
To get the best results possible, I would highly suggest getting a 25 or 35 lb dumbbell. This extra resistance will challenge the weaker glute even more.
Remember, you grow glutes by challenging them with extra weight or resistance.
You will get the best results doing this AFTER your main butt workout session.
Before we proceed, there's one thing I should point out.
When you're doing any of these exercises, make sure to maintain proper form and go at a slower pace.
Rushing through the exercises won't do anything for your glutes.
You just end up wasting your time and energy.
Make sure to squeeze your glutes on every rep and go at a controlled pace in which you feel the tension in your glutes.
Okay, it's time to break down each exercise so that you're performing them correctly.
1. Unilateral Pillow Squeeze
Kicking off this routine is a glute activator that will help to wake up your glutes.
This will help strengthen the weaker glute because of the extended time under tension.
For this exercise you will need a pillow to put in between your ankles as shown in the image below.
How to do it
- Lie down on your belly as shown in the image above with legs bent backwards holding a pillow between both ankles.
- You're going to squeeze the pillow as hard as possible, as if you want the ankles to touch.
- Hold that position for the recommended amount of time, rest and repeat.
2. Side-lying Hip Abduction
You'll be hitting the weaker glute from a deep angle vertically, stimulating it for growth.
This workout can be done on the edge of your bed or a bench.
However, if you have an exercise ball you can add it to this routine but it's not necessary.
How to do it
- Get into position A as shown in the image above on a chair, bench or edge of a bed with your right leg bent in front and left leg straightened hanging downwards.
- Make sure your left leg is hanging below parallel, it should be low as possible, feeling a stretch in the glute.
- Now slowly lift your left leg into position B for one second then return to position A.
- Do the required amount of reps for the smaller glute only.
Note: A video will be provided below demonstrating every exercise in this routine.
3. Dumbbell Romanian Deadlift
This is a classic lower body exercise that does a good job at engaging your glutes.
Get a 25 or 35 lb dumbbell for this exercise.
If you don't have any dumbbell, use something heavy enough that will provide extra resistance.
How to do it
- Start in position A as shown in the image above holding the dumbbell between both legs with upper body bent “almost” at parallel.
- Slowly raise your upper body into position B and squeeze your glutes for at least 2 to 3 seconds.
- After that return to the starting position and repeat the required amount of reps.
4. Single Leg Deadlift
Another exercise that will help to target the weaker glute only.
For this exercise use a 25 or 35 pound dumbbell.
Again, it's VERY important that you go at a slow and controlled pace. This maximizes the amount of tension the weaker glute goes under.
How to do it
- Stand on your left leg as shown in position A with your right leg bent hovering over the ground, left hand holding the dumbbell while the right-hand is supported on the wall.
- Slowly lower the dumbbell as if you want it to touch your left toe, kicking back your right leg until it's parallel to the ground.
- Hold that position from 1 to 2 seconds then return to starting point and repeat.
- This should be done on the weaker glute only.
5. Dumbbell Goblet Squat
A powerful compound exercise that will recruit every single muscle in your lower body.
Even though the goal of this routine is to work the weaker glute, some form of compound movement has to be involved.
This helps the weaker glute to become better engaged A.K.A. becoming a good team player. 🙂
Whatever item you choose for this exercise whether it's a dumbbell or some item around the house, make sure it's heavy enough to challenge your lower body.
How to do it
- Get into a wide stance holding the dumbbell up to your chest with both hands as shown in position A.
- Slowly lower your upper body until your thighs are below parallel.
- Hold that position for 1 to 2 seconds, return to position A and repeat.
THE 9 MINUTE FIX UNEVEN BUTT WORKOUT CHART
The Video Below Demonstrates ALL The Exercises
How To Use This To Fix Uneven Glutes
Most of you reading this already have a main butt workout routine.
Therefore, I would recommend that you do this right after that main session to hit the weaker glutes even more.
On the other hand, if you don't have a main routine, here are some good routines you can use to get started:
- The 11 minute at home glute builder
- The 9-minute “remodel your glutes” workout
- And the 10-minute glute workout for mass
Just pick the routine you're most comfortable with and start.
To get the maximum amount of gains you should be training your glutes at least 3 to 4 times a week.
And most of all, EATING for those gains!
Your glutes will never grow if you don't eat enough. Here's a muscle gain meal plan you can use as a guide.
Now start fixing uneven glutes with this routine!
No need for anything fancy, just a simple routine that will overload the weaker glute and bring it up to speed in terms of strength and size of the other.
So get started and stay consistent!