Q: How do I get some fat in my rear end? It is as flat as a pancake.
The body part you are referring to is called glutes. Basically these are the muscles that you sit on – your butt. This is the biggest, strongest and the most powerful muscle group of the whole body.
I understand that you want to make these muscles bigger – make them grow because putting fat on them will not make you any stronger or better looking person.
The most effective exercises for this area are deep Squats and Lunges. However because your muscles are extremely small – you call them ‘as flat as a pancake’ they may not be active – not work at all. For this reason you should activate them before doing any of the above exercises.
To activate your glutes you can perform 3 sets (12-20 reps) of this very easy exercise – glute bridge – before squatting.
You can do this exercise at home as well because you don’t need any special equipment. It’s extremely effective and easy. The trick in it is to use your glutes to raise your hips. Imagine that you are trying to pick up some money from the floor by squeezing your butt-chicks together.
To apply this in your routine you should perform few sets of glute bridges before any workout, not only before leg training. You want these muscles to work all the time. They play a major role during most exercises: Squat, Deadlift, Military Press and even Bench Press. If they are not active you are weak and your whole body isn’t working correctly.
Actually you can do this exercise everyday after getting up. This will make your glutes active for the rest of the day. Try to use these muscles all the time. Squeeze your butt-chicks when you lift something, when you throw, when you punch or when you run. This will add power to any activity you do. Developing this muscle group will make you stronger, more powerful and better looking athlete.