How To Stop Your Butt Sticking Out

Having a big butt that sticks out can be extremely embarrassing for a man.

You might be feeling extremely insecure about your body.

Others may have made fun of your appearance in the past which has shot your confidence down.

The first step in stopping your butt from sticking out is to diagnose the problem.

I knew that I always had a genetically big butt when I was younger, but what I didn’t know until a couple years ago was that my posture could have been the cause too.

This posture issue is called Anterior Pelvic Tilt which is where your pelvis is rotated forward which forces your spine to curve in a way that makes your butt and stomach stick out.

This is often caused by excessive sitting and not enough physical activity and stretching.

The reality is that Anterior Pelvic Tilt is actually common in most people with as many as 85% of men experiencing a form of this condition.

What is causing your butt to stick out is due to a muscular imbalance.

Basically your hip flexors which connect your hip to your leg are too tight, and your butt muscles (glutes) are too weak.

Also your lower back muscles are too tight, and your abs are also weak. So you can see why these imbalances cause your pelvis to rotate and make your butt stick out like that.

This can lead to complications such as Lordosis which in extreme cases can cause severe issues such as disc bulges and herniations.

SOLUTION

In a nutshell we need to strengthen your Abs + Glutes. We also need to stretch and massage your Hip Flexors and Lower back to get them loose.

We can do this primarily through resistance training and stretching.

So to strengthen your glutes we are going to focus on these exercises. Hip thrusts, Squats, Lunges, and the Hip Abduction machine.

To Strengthen your abdominals you are going to perform the Plank.

To stretch your hip flexors you are going to perform the Kneeling Hip Flexor Stretch.

And to stretch your lower back you are going to do the Childpose Stretch and the Double Knee Chest Stretch also.

These workouts and stretches will fix your Anterior Pelvic Tilt and you should start to see changes within weeks.

A general lifestyle change will also help such as sitting less and walking more.

Also consider activities such as Yoga to stretch and get your body in alignment.

WORKOUT

Barbell Squat
4 sets
8-12 reps

Barbell Hip Thrust
4 sets
8-12 reps

Walking Lunges
4 sets
16-24 steps

Hip Abduction Machine
4 sets
8-12 reps

Plank
4 sets
30-60 seconds

Kneeling Hip Flexor Stretch
2 sets
45-60 seconds

Childpose stretch
2 sets
45-60 seconds

Double Knee Chest Stretch
2 sets
45-69 seconds

[sosoclutch]

This video makes me feel comfortable in my insecurities, when I heard you say 85% my confidence and motivation sky rocketed

[JamesWatermelons]

Honestly best video i could find explaining this issue, especially since i didnt know an exact name for the condition so i couldnt get to the right video easily. Helped a lot, I appreciate it man.

[fazlehadiazmatg]

The best video on anterior pelvic tilt I have ever seen

[purr]

Nothing to be insecure about. Just the way our bodies are. Especially if you’re working out those muscles which can only do you good. If people bully you for that they’re silly it does. Not. Matter. And if you feel this way because of some harsh view of masculinity imposed on you by family or others then realize that is ridiculous.

[slowedmood]

big glutes are essential for strength and stabilization, avoiding glutes growth is ridiculous

[Coolightskin]

i hate walking in the halls at school 😞

[Eric.]

i recently found it that for sprinters, tight hips are the main culprit
glad to know
started stretching a lot lately and i feel little improvement every week

[Blvckbirds]

My friends and everyone mocks me for my unusually big butt so thanks for these tips bro

[DominicanoCHL]

the video is about strengthening your core so people with bad spine posture improve their form because people that have bad posture or in my case hyperlordosis (i was born with my spine sticking out a lot at the bottom), you need to do these exercises with greater caution because bad posture (butt sticking out) can lead to a lot of pain overtime. You should see the whole video before judging the guy.

[TheBrendNew]

Bro I saw the thumbnail and realized for the first time I wasn't mad thiccc. Gonna apply whatever this video tells me to do

[thavgandon]

Why I just randomly got this recommended to me🤣

[fundisilefikizolo]

I have started already, hoping for positive results 🙏

[ANTONl]

Bro just exposed so many people in under 30 seconds 😂

[matsoreis]

Thank you so much, you told everything very good 🙏🙏

[ryanalmighty]

There's a lot of guys whose issue can be improved by these tips. Thanks for making it a little more clear who you're speaking to in this video. That said, I know guys who'd gladly switch with your before pictures, that's how troubled they are, and getting fit won't necessarily change what they want changed. A fundamental change in perspective in the mind is required. For me, I focus on my stomach. So long as it's flat, I really don't feel bad about anything. Additionally, I beef up my arms more.

Also, good thumbnail. I just think the after is a bit overly modest. It doesn't seem to reflect what's usually possible, nor what a lot of guys would like to have, nor even your own transformation.

[_Spike_]

I got big butt becouse of gaming and sitting so much
I used to be fully fitt but this corona lockdown made me weak

[huracan]

Bro im 15 and im 5 foot. my butt always sticks out when i look into the mirror and it makes me embarrassed when im with my family. i have weight at home and im quite built but like you said i stayed away from squats with my barbell because i was scared it would make my butt bigger. thanks brother keep it up

[Angelzeroni]

I’ve also heard frequently visiting a chiropractor significantly corrects the pelvic tilt and adjusts the spine back into the normal position.

[legoyoda]

In my opinion I just have the biggest gyat and this random yt video can’t take it away from me

[srinivasanbalaji]

ive heard my female friends say that most woemn actually liek guys with big butts
but they told me ive got to get swole first
cos if im skinny and have a big butt its just weird