bootybuilding Archives - Page 4 of 5 - Immortal Training

Decline Hip Thrusters

by Tay Gabbidon | Oct 10, 2018 | Blog, Exercises, Exercises - Legs

Elevated Sumo-Romanian Dead Lift

by Tay Gabbidon | Sep 27, 2018 | Blog, Exercises, Exercises - Back, Exercises - Legs

Floor Hip Thrusters

by Tay Gabbidon | Sep 26, 2018 | Blog, Exercises, Exercises - Legs

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

by Tay Gabbidon | Aug 7, 2018 | Blog, Exercises, Exercises - Legs, Exercises - Unique

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

Bootybuilding – How to Build Amazing Glutes – Glute Activation 1/4 (Squat Test)

by Tay Gabbidon | Feb 23, 2018 | Blog, Exercises, Exercises - Legs, Exercises - Unique, Science, Videos

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/