You see it in the comments of fitness videos or under photos of guys with pancake-flat jeans. People joke about it. "Noassatall" syndrome. It’s funny until you’re the one who can’t sit in a wooden chair for ten minutes without your legs going numb or your tailbone screaming in protest. While the internet treats the man with no butt as a punchline or a gym meme, the reality is rooted in a mix of genetics, desk-job culture, and sometimes, legitimate medical conditions that go way beyond just needing to do more squats.
It’s actually a thing.
What's actually going on with the man with no butt?
Basically, we're talking about gluteal atrophy or gluteal hypoplasia. Hypoplasia is when the muscle simply didn't develop fully from birth. Atrophy is when you had it, but you lost it. For a lot of men, it’s a slow-motion disaster caused by "Dead Butt Syndrome," or lower crossed syndrome. You sit for eight hours at a desk. Your hip flexors get tight as a drum. Your glutes? They basically forget how to fire. This isn't just about aesthetics or how you look in a pair of Levi’s. Your glutes are the biggest muscle group in your body for a reason. They're your engine. When the engine dies, the rest of the car—your lower back, your knees, your ankles—starts taking the heat.
It’s a kinetic chain reaction.
I’ve seen guys who are otherwise lean and fit struggle with this. You might have a "flat" appearance because of a posterior pelvic tilt. This is where your pelvis tucks under, making your butt disappear and your lower back look like a straight line. It’s a postural nightmare. Or, it could be "pancake butt," which is often just a result of age-related sarcopenia. After 30, if you aren't actively fighting for your muscle mass, you're losing it. Especially back there.
The medical side of the flat-back profile
Sometimes it isn't just about sitting too much. There are specific conditions that lead to a man with no butt having zero luck at the gym.
- Sacral Agenesis: This is a rare congenital disorder where the lower part of the spine doesn't form correctly. It often results in very underdeveloped gluteal muscles and a narrow pelvis.
- Muscular Dystrophy: Certain types, like Limb-Girdle Muscular Dystrophy (LGMD), specifically target the hip and shoulder girdles. The muscle literally wastes away, and no amount of protein shakes will fix the underlying genetic signaling error.
- Sciatica and Nerve Damage: If the nerves feeding the gluteus maximus are pinched or damaged—say, from a herniated disc at the L5-S1 level—the muscle can’t get the signal to contract. If it can't contract, it shrinks. Fast.
Why "just do squats" is often terrible advice
If you tell a man with no butt to go do heavy back squats, you might be sending him straight to a physical therapist. If your glutes are "dead" (inhibited), your lower back and hamstrings will take over the lift. You'll end up with massive hamstrings and a sore back, but still no glutes. It’s called muscular compensation.
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You have to wake the muscle up first.
Think about it this way. If the "wiring" to the muscle is faulty, adding more weight just stresses the wires that are working. Most guys with this issue have overactive hamstrings. Their brains have literally rerouted the "stand up" command to the back of the legs because the glutes aren't responding.
Is it just genetics?
Kinda.
Some people are born with "high" muscle insertions. This means the muscle belly is shorter and sits higher up on the hip bone, leaving a "hollow" look at the bottom. You can build the muscle, but you can't change where it attaches to the bone. That’s just the hand you were dealt. Then there's the "ectomorph" body type—naturally thin, long limbs, fast metabolism. For these guys, putting on mass anywhere is a chore, but the glutes are often the hardest because we use them for everything, and they require a massive caloric surplus to actually grow.
The hidden pain of the flat glute lifestyle
Life as a man with no butt isn't just about belt shopping. It’s physically uncomfortable. The gluteus maximus acts as a literal cushion for the ischial tuberosities—the "sit bones." Without that padding, sitting on hard surfaces becomes an exercise in pain management.
And then there's the back pain.
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Without the glutes to stabilize the pelvis, the lower back (lumbar spine) has to do double duty. This leads to chronic tightness and, eventually, disc issues. I’ve talked to guys who thought they had "bad backs" for a decade, only to realize their glutes were just completely offline. Once they built some stability back there, the back pain vanished like it was never there. It’s wild how much one muscle group controls the integrity of your whole frame.
Real-world impact on athleticism
If you’re a runner, a "flat butt" is a recipe for IT band syndrome and runner’s knee. Your glute medius (the muscle on the side) keeps your knee from caving in. If that’s weak, every step you take is grinding down your cartilage. In sprinting, the glutes are the primary drivers of hip extension. No glutes? No power. You're basically trying to race a Ferrari with a lawnmower engine.
How to actually fix the "No Butt" problem (if it's not medical)
If you've ruled out a genetic condition or a serious nerve injury, the fix is boring but effective. It's not about one "magic" exercise. It's about frequency and mind-muscle connection. You have to stop thinking about "moving the weight" and start thinking about "squeezing the muscle."
Honestly, the best starting point isn't the squat rack.
Isolation is key. Start with floor bridges. Lie on your back, knees bent, and lift your hips. But here's the trick: don't use your back. If you feel your lower back arching, you're doing it wrong. You should feel a cramp-like sensation in your butt. Hold it. Squeeze. Do this every single day. You're re-establishing the neural pathway from your brain to your glutes.
Step-ups are underrated. Find a bench. Step up. But—and this is huge—don't push off with your bottom foot. All the work should come from the leg on the bench. Lean slightly forward to put the tension on the glute. If you do this right, you'll feel it immediately.
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The "Hip Thrust" is the king. This is the exercise popularized by Bret Contreras (the "Glute Guy"). It is arguably the single most effective way for a man with no butt to actually grow one. It places the most tension on the muscle at the top of the movement where it's most active. Unlike the squat, it doesn't limit you based on your back strength or ankle mobility.
Diet: The missing piece
You can't build a house without bricks. If you're a naturally thin guy struggling with a flat profile, you're likely not eating enough. Muscle growth requires a surplus. You need protein—at least 0.8 grams per pound of body weight—but you also need carbs to fuel those heavy sessions. Most "flat-backed" guys I know are chronically under-eating because they're afraid of losing their abs.
Newsflash: You can't have both a massive caloric deficit and a growing backside. Pick a struggle.
What to do if you suspect a medical issue
If you’ve been hitting the gym for a year, eating your body weight in chicken, and you still have zero muscle development in your glutes, it’s time to see a doctor. Specifically, a physiatrist or a neurologist.
Ask about:
- Electromyography (EMG): This tests the electrical activity of your muscles. It can tell if the nerves are actually sending signals to your glutes.
- Pelvic MRI: This can rule out structural issues with the sacrum or deep-seated hip problems.
- Physical Therapy Evaluation: A good PT can spot "Gluteal Amnesia" in about five minutes and give you a specific plan to fix it.
Actionable Steps for Growth
If you’re tired of the "no butt" look and the physical pain that comes with it, start here. Don't go to the gym tomorrow and try to squat 315 pounds.
- Audit your posture. Are you tucking your tailbone under (posterior tilt) or sticking your gut out too much (anterior tilt)? Neutral is the goal.
- Daily Activation. Do 3 sets of 20 bodyweight glute bridges every morning before coffee. It sounds stupid. Do it anyway. It wakes up the nerves.
- Prioritize the Hip Thrust. Make it your primary lift once or twice a week. Aim for high reps (12–15) with a massive squeeze at the top.
- Increase your "Non-Exercise Activity." Take the stairs. Every time you go up a step, consciously squeeze the glute of the working leg.
- Fix your seating. If you sit all day, get a standing desk or at least a high-quality ergonomic cushion that takes the pressure off your sit bones.
The man with no butt doesn't have to stay that way, but it takes more than just "trying harder." It takes moving smarter, eating more, and sometimes, getting a professional to look at your spine. Stop worrying about the memes and start worrying about your hip stability. Your back will thank you in ten years.