I had the dreaded pancake butt all my life. People used to joke around about my butt all the time. I'm now 49 years old and I finally have a bum that is not flat and embarrassing. Here's what I learned:
1. Squats did NOTHING but make my quads bigger and it killed my knees
2. Despite everything - resistance bands, lunges, my pancake held up steady
3. I assumed it was genetics and it IS genetics, but you can enhance those poor genetics
How I transformed my dead pancake butt muscles:
My bum was dead and the muscles did not know how to work, I began hip thrusts 2 years ago at age 47. I'm now hip thrusting 3 sets of 10 at 240 lbs. I have no more back pain and I'm strong as an ox.
1. Hip thrust, hip thrust hip thrust - wake up those glutes!!! Go heavy!!! Progressive overload on the barbell hip thrust!!!
2. After hip thrusting 200 lbs, I tried squatting again and found that my quads were no longer doing all the work; my glutes were no longer dead and my hips were also engaged. It no longer hurt my knees because my glutes could do the work instead of my quads.
3. Took up kick boxing and began working on mobility. At first, my knees were really stiff and I couldn't do a lot of bending, etc. The more I kick box, the more agile my body becomes and the more mobility I develop.
4. Began doing hard core ab work, planks, etc. on a regular basis and it's making a huge difference.
So people, glutes for pancake people are really hard to build. When they say, "just do squats" that's a load of BS. If you have a pancake, it means your glutes are inactive and dead. You gotta wake them up with hip thrust variations first and then begin the squatting. Glutes don't wake up with a squat if they are dead. Hip thrusting wakes those babies up.
I still have a small bum bc it's my genetics, but it is nice, round and perky. Some of us are just not meant to have the coveted "bubble" butt and that's ok
I'll settle for a small peachy posterior