@___brittany___: Flat butt? Upside-down heart-shaped glutes? Feeling like you just can’t rebuild your booty after having a baby? Ladies, let’s look beyond simply doing MORE glute exercises. Because sometimes, the missing piece isn’t another hip thrust, kickback, or abduction… It might be learning how to STOP clenching your glutes all day long! Here’s what I want you to pay attention to 👇 🍑 1. YOUR GLUTE SHAPE CAN GIVE US CLUES The shape of your glutes and the folds underneath your cheeks (sometimes more noticeable through your leggings) can be a reason to look closer at how your hips and glutes are functioning. Shape alone doesn’t diagnose muscle gripping, BUT if you’re also constantly squeezing your cheeks while standing, washing dishes, carrying your baby, or literally doing NOTHING that requires a glute contraction… we need to talk! 🍑 2. YOUR BODY MAY STILL BE USING OLD STABILITY STRATEGIES During pregnancy, your body adapts to accommodate your growing baby. Changes in pelvic positioning, hip mechanics, and muscular coordination can influence how you move and stabilize yourself. Sometimes, you may continue relying on strategies that involve excessive gripping or external rotation through your hips. Hello, penguin waddle! 🐧 🍑 3. YOUR GLUTES MIGHT BE COMPENSATING FOR YOUR CORE When your deep core isn’t coordinating efficiently with your breathing and abdominal wall, your glutes and deep hip rotators may take on additional stabilization demands. And guess what? They can end up working overtime, even when you’re not exercising! 🍑 4. MORE SQUEEZING DOESN’T MEAN MORE GROWTH Constantly clenching your glutes isn’t the same as progressively training them. In fact, excessive resting tension can interfere with your ability to access different ranges of motion, coordinate your muscles, and produce force efficiently. And jumping straight into MORE glute contractions isn’t necessarily the answer. For some women, it can also aggravate existing pelvic floor tension or discomfort. 🍑 5. LEARN TO RELEASE BEFORE YOU RELOAD We need to restore your ability to relax and lengthen those muscles while your hips move through their available range of motion, especially internal rotation. Then we can progressively build strength through BOTH the lengthening (eccentric) and shortening (concentric) phases. That’s how we move beyond simply squeezing your butt and start developing stronger, more functional glutes! Remember: You don’t need to clench your glutes 24/7 to build a better booty. You need to teach them WHEN to relax and WHEN to produce force. Strong glutes aren’t just about contracting harder. They’re about having control through the entire range of motion. 🍑 #MommyFit #PostpartumFitness #GluteGrowth #GluteTraining #HipMobility

Brittany

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Saturday 07 November 2026 19:14:40 GMT