Floor Hip Thrusters
Floor Hip Thrusters
Use this exercise to build strong glutes. Be sure to keep the bar across the bony part of your pelvis to ensure that you are pushing through the hips. Hold and squeeze glutes are at the top. Try not to rest on the floor in between reps.
Back-Side Split Squats
BACK-SIDE SPLIT SQUATS
Side split squats are probably one of the most overlooked exercises on the gym floor and without good reason.
Pretty much all squats work in the sagittal plane. Split squats are the only ones that [I know of that] work in the frontal, which means that it has the potential to improve mobility and unlock new muscle fibers.
They work wonders for building strength in the gluteus muscles. As long as you are getting your legs down to a 90° angle you will be hitting gluteus maximus – the largest in the group. Squatting with all of your weight on one leg, with knees outside of your hip width, will bring gluteus medius into the movement. Gluteus medius is meant to stabilise the hips and knees.
Side split squats are also great for correcting hip imbalances that may occur when performing normal squats, which is something that is very common. A few weeks on these babies and problem solved (in most cases).
More than enough reasons to work side split squats into your leg routines!
✌🏾
Tayvis
Plyometric/Power Exercises
Load-to-Explode
Load-to-explode box jumps are not only extremely effective for increasing your vertical jump and leg power, but also for transforming and/or developing fast-twitch muscle fibers, which are needed in order to maximize muscle mass. Ladies, if you’re looking for some top secret bootybuilding shizzle then like and follow. No questions assed.
Up until the late 20th century, the vast majority of documented research into muscles and movement was done in a static environment using cadavers. Apparently, people had no common sense back then lol. Nowadays, we have a much better understanding of how the body works. Before any contraction there is an eccentric loading of the muscle that can be seen when bending your knees to jump, or when twisting your body left to swing a tending racket to your right.
Dropping from an elevated surface and then jumping, increases the load on the muscles in comparison to jumping straight up from the floor. The increased eccentric load will cause the muscles to explode with a bigger bang, which will increase your vertical jump.
Personally, I train legs for power (not strength), mass, functional ability and mobility. Power has helped increase mass, but never the other way around. On the flip side, power DOES increase strength and speed. However you can easily reverse the effects by not performing the exercises properly.
To prevent LOSING power, (1) NEVER use a weight heavy enough to turn the movement into a static one instead of an explosive one (keep it light); (2) NEVER do more than 8 repetitions per set, or continue a set once the explosiveness of your muscles has died out (whichever comes first); (3) rest for at least 90 seconds; and (4) only work power exercises into the very end of your program (the last one, or two exercises).
✌🏾
Tay
Bootybuilding – How to Build Amazing Glutes – Glute Activation 1/4 (Squat Test)
Bootybuilding – Glute Activation 1/4 (Squat Test)
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.
STEP 2 – GLUTEUS MEDIUS:
http://immortal-training.com/bootybuilding-glutes-activation-2/
STEP 3 – DOMINANT QUADS:
http://immortal-training.com/bootybuilding-glutes-activation-34/
STEP 4 – DOMINANT LOWER BACK:
Coming soon!
✌🏾
Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England
Bootybuilding – How to Build an Amazing Glutes – Glutes Activation 3/4 (Dominant Quads)
Bootybuilding – Glutes Activation 3/4 (Dominant Quads)
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
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