If you’re working towards a bigger, more toned butt, it’s important to know that not all exercises or positions contribute to your goals. In fact, some movements can hinder your progress by engaging the wrong muscles or putting unnecessary strain on your body. Here are five positions you should avoid if you’re aiming for a bigger, firmer butt:

1. Sitting for Long Periods

Sitting for extended periods can lead to “gluteal amnesia,” a condition where your glute muscles essentially “forget” how to activate properly. This inactivity can cause your glutes to weaken and flatten over time. If you have a desk job, try standing up and moving around every hour or doing quick exercises like glute squeezes or leg lifts to keep those muscles engaged.

2. Doing Squats with Incorrect Form

Squats are one of the best exercises for building your glutes, but poor form can take the focus off your butt and shift it to other muscles like your lower back or thighs. If your knees cave in or your back arches during squats, you’re not targeting your glutes effectively. Make sure to keep your knees aligned with your toes, your back straight, and your weight in your heels to engage your butt muscles fully.

3. Relying on Leg Press Machines

The leg press machine primarily works your quads (the front of your thighs), rather than directly targeting your glutes. If you’re spending too much time on this machine, you might be overdeveloping your quads while neglecting your butt. Instead, opt for exercises like lunges, hip thrusts, and glute bridges that specifically focus on building your glute muscles.

4. Doing Cardio-Only Workouts

While cardio is great for overall fitness and fat loss, it doesn’t do much to build muscle, including in your butt. Long sessions of running, cycling, or other forms of cardio can actually cause muscle breakdown if you’re not incorporating strength training into your routine. Focus on exercises that challenge your glutes, like weighted squats, deadlifts, and resistance band exercises.

5. Skipping Hip Thrusts and Glute Bridges

Not incorporating exercises like hip thrusts or glute bridges into your routine can slow down your progress. These are some of the best movements for targeting the gluteus maximus, which is the largest muscle in your butt. Avoiding these positions may cause you to miss out on significant muscle activation, so make sure to include them in your workouts for a rounder, fuller backside.

By avoiding these positions and focusing on glute-specific exercises with proper form, you can build a bigger, stronger butt more effectively. Balance your routine with strength training, and always prioritize correct technique to maximize your gains.