OXFORD PERSONAL TRAINER – JEFFERSON SQUAT
Adding another dimension to squats! This one is unique because, in comparison to back squats, the resistance is below you. Not everyone is designed to squat with a bar on their back, so this is a great way to get them in!
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Tay.G
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!
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Tayvis
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!
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Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England
For an extensive understanding of muscle fiber activation go here: https://www.ncbi.nlm.nih.gov/m/pubmed/21912291/
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
Very advanced squat! Be sure to keep strict form.
Tay Gabbidon – Personal & Nutrition Therapist – Oxford, England – www.immortal-training.com
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