Poor genetics is not the major cause of a “flat bottom”. It is MOSTLY (believe it, or not) the result of an unfavorable position of the pelvis and spine. I have yet to find a human being that hasn’t been crippled by an irreversible accident that has not been capable of building a nice, round ass.
The above video will quickly take you through a squat test, so that you can find out if your glutes are working properly and to get you on your way to building a nice bum.
Please note that we are using the squat test to observe the glutes – not to perfect your squat. Issues such as dorsiflexion, length of the bones in the lower body, etc. are not being taken into account here. However I will say that strengthening glutes fixes most problems with squats across the board. The only objective here is only to observe the gluteus muscle group.
Quick Breakdown About the Anatomy of the Gluteus Muscles:
If you don’t use your glutes on a regular basis then they are likely to be asleep. If you sit down for most of the day this is more than likely to be the case.
Nonactivated glutes can cause hip & knee problems, foot problems, upper & lower back pain, migraines, kyphosis, misalignment of the pelvis, a “flat bottom,” etc., so don’t think of this as something that is only for people that train. If you have any of the aforementioned problems it is probably because you DON’T train.
If you DO train and have wondered why you can’t squat properly then sorting your glutes out will improve everything from squats to bench presses, so it is definitely worth some attention!
What to do Next!
Once you have an idea of which gluteus muscles are causing a problem for you by viewing the video above, you will know whether to go.
Looking to put some “junk in your trunk”, or blast past your personal best in squats? You’ve come to the right place!
HOWEVER YOU SHOULD WATCH THE VIDEO BELOW BEFORE KNOWING IF THE ONE ABOVE IS RIGHT FOR YOU!
Poor genetics is not the major cause of a “flat bottom”. It is MOSTLY (believe it, or not) the result of an unfavorable position of the pelvis and spine. I have yet to find a human being that hasn’t been crippled by an irreversible accident that has not been capable of building a nice, round ass.
Please refer to my previous video where we use a simple squat test in order to observe the glutes:
If dominant quadriceps is a problem for you then this will give you a push in the right direction.
Just to reiterate my previous post…
If you don’t use your glutes on a regular basis then they are likely to be asleep. If you sit down for most of the day this is more than likely to be the case.
Nonactivated glutes can cause hip & knee problems, foot problems, upper & lower back pain, migraines, kyphosis, misalignment of the pelvis, a “flat bottom,” etc., so don’t think of this as something that is only for people that train. If you have any of the aforementioned problems it is probably because you DON’T train.
If you DO train and have wondered why you can’t squat properly then sorting your glutes out will improve everything from squats to bench presses, so it is definitely worth some attention!
If you have any further questions feel free to comment, or inbox me for more confidentiality, and I’ll do my best to answer them!
✌🏾
Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England
Looking to strengthen your glutes, put some “junk in your trunk”, or blast past your personal best in squats? You’ve come to the right place!
HOWEVER YOU SHOULD WATCH THE VIDEO BELOW BEFORE KNOWING IF THE ONE ABOVE IS RIGHT FOR YOU!
Poor genetics is not the major cause of a “flat bottom”. It is MOSTLY (believe it, or not) the result of an unfavorable position of the pelvis and spine. I have yet to find a human being that hasn’t been crippled by an irreversible accident that has not been capable of building a nice, round ass.
Please refer to my previous video where we use a simple squat test in order to observe the glutes:
If gluteus medius is a problem for you then this will give you a push in the right direction.
If you don’t use your glutes on a regular basis then they are likely to be asleep. If you sit down for most of the day this is more than likely to be the case.
Nonactivated glutes can cause hip & knee problems, foot problems, upper & lower back pain, migraines, kyphosis, misalignment of the pelvis, a “flat bottom,” etc., so don’t think of this as something that is only for people that train. If you have any of the aforementioned problems it is probably because you DON’T train.
If you DO train and have wondered why you can’t squat properly then sorting your glutes out will improve everything from squats to bench presses, so it is definitely worth some attention!
If you have any further questions feel free to comment, or inbox me for more confidentiality, and I’ll do my best to answer them!
It is important to work every muscle from every possible angle, so here’s some insight into the grip positions for chest pressing exercises.
STANDARD/PRONE
Target: Major Pectorals
Benefit: More ROM for Major Pectorals & Anterior Deltoids
This is the most common hand position for chest presses. The depth that it allows you to reach enables you to stretch the pectoral muscles more at the bottom part of the movement. It should be noted that flyes are usually the best choice for range or motion when training chest.
HAMMER/NEUTRAL
Target: Pectorals Minor & Triceps
Benefit: Less strain on shoulders
Pectorals Minor is a tiny muscle that lives in the middle of the major pecs. It’s main purpose is to stabilise the scaplae during pressing movements. The hammer grip will put more emphasis on this, but will still involve major pecs a great deal. The increased stabilisation of the shoulder means more emphasis on chest. You would think that this would mean that you could push more weight in this position. Unfortunately that is not the case! Shoulders play a big part in pressing, so if you’re looking to go heavier try the false grip (below).
All around the best choice for upper pectorals. Even on a flat bench upper pecs will still be forced to work harder. I also strongly recommend this press if you are looking to build size in the triceps. Supine grip will make the inner head of tris work harder and this is the biggest muscle in the arms!
FALSE/SUICIDE
Target: Major Pectorals
Benefit: Enables you to press the most weight and puts less strain on shoulders
It’s AKA suicide grip because it is considered to be the most dangerous. Although in my 15+ years of training I have never seen anything go wrong with myself, or anyone else, when using the false/suicide grip approach. The grip allows you to keep your elbows under the bar and takes strain off of the hands and wrists. Imagine that you don’t have hands and that you are pressing the bar using the bottoms of your radius and ulna bones (forearm bones). Wrap your palms, fingers and thumbs around the same side of the bar and use a spotter. You can push the most weight when using this technique.
If you’re looking to add some quick size to your pecs then I highly recommend this exercise!
You can use weight that is about 20% heavier than you would for a normal Cable Crossover. The flye motion isolates your pecs more, which will fatigue them more than usual when going into the press. Just be sure to press down towards your navel to maximize the involvement of major pecs.
Recent Comments