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!
Sprinters, wrestlers, high jumpers, footballers, football players, basketball players, martial artists, rugby players… hit this up! You can increase leg power quickly with this exercise.
To add to the key points…
It is important to recognise when you are losing power during each set. You don’t want to push yourself to extreme fatigue. If you do you will be defeating the purpose. Staying in the anaerobic system, so that you are only recruiting fast-twitch muscle fibres is a must!
To effectively work this into a routine, save it for the very end and never do more than 8 reps (as for any power exercise). Using extra resistance isn’t necessary, but if you do, use very little, and make sure that you don’t hit muscle failure!
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Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England
I highly recommend this exercise whether you are male, female, young, or old!
The focus is on gluteus medius, which is responsible for abducting the leg while rotating the humerus outwards (i.e. – pulling the leg away from the body). This will stabilise the hips and knees during big movements such as squats and dead lifts.
One of the main benefits is that the muscles in the hip flexor and adductor areas (in the groin area and inner thighs) will be stretched while the glutes tighten, which will help realign the pelvis into a more ideal position. If bootybuilding is what you are in need of then this move is a necessity!
I have used this exercise on clients for years and, along with a few other movements, have seen it turn flat bums into perky, round ones.
😁
Tay Gabbidon – Personal Trainer & Nutrition Therapist – Oxford, England
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