HOW TO DEVELOP AN AMAZING BUTT PART 1
Ahhhh the butt, one area all my female clients LOVE to train!
The key to shaping an amazing behind is OFTEN overlooked.
Most women THINK they do all the right exercises but end up developing their QUADS instead.
Don't worry, I used to be the same... Girls would come to me telling me they wanted an amazing butt, so I followed the conventional wisdom from the so called "experts" with little results...
It wasn't until I looked closer at the anatomy and function of the glute's, this is where the magical transformations began... Which leads me to this post!
Let's take a look at conventional wisdom
Q: I do heavy squats isn't that enough?
A: Squats are a great tool to develop OVERALL strength, as for sculpting a butt that will resemble the shape of a peach, they hold little merit.
Q: Is it true that I only need to do heavy squats and deadlifts to sculpt a butt like Jen Selter?
A: Believe it or not the fibre composition of the glutes is nearly 70% slow twitch, which means the muscles need to be trained with longer time under tension. If you're only lifting heavy you will miss out on a lot of potential development!
Q: Okay that kind of makes sense, now when I think about it the front part of my legs burn more than my butt when I squat and I have a hard time keeping my chest up. Why does this happen?
A: Most people I work with sit at a desk all day, this causes hip tightness which in turn restricts the primary action of the BUTT!!!!
YOU: Omg are you serious Ian?
A: I know what you're thinking...
Q: What's this primary action of the BUTT you speak of?
A: HIP EXTENSION… Hip tightness limits the ability of the glutes to work. Also most women wear high heels which leads to further restriction in movements like the squat!
Q: So does this mean I'm not getting much out of my squat and I'm just using my quads :(
A: Unfortunately this may be the case...
Q: Where do I start Ian if I want a really good butt?
A: Start with a foundation of bodyweight exercises, work on movements that allow you to feel your booty working… Learning to recruit the bum muscles should be the foundation of your training… Kick things off with bodyweight and mobility movements.
1. Don't ditch the heavy squat, butt (good pun) rather work your way to achieving a good squat position with full range of motion so you can have it in your training arsenal.
2. Make sure you include a lot of exercise variety to achieve the butt you want.
3. Start with bodyweight and mobility, this ensures a sound foundation for any future loaded movements.
-Better hip flexibility = better butt
-Ability to contract/recruit the glutes = better butt development.
4. Use low+high reps & light+heavy weight to recruit both types of muscle fibres.
5. Use frequency! Ladies you can hit the glute's 4-5 x per week!
Q: So what works the butt the most? And how should I train it?
A: Good question well there's a few ways you can achieve hip extension… Let's take a look.
1. Bilateral axial extension exercise (ex: Squat, Box Squat, Air Squat)
2. Unilateral axial extension exercise (ex: Bulgarian Squat, Split Squat, Step Ups)
3. Axial semi-straight leg exercise (ex: Deadlift, Good Morning)
4. Anteroposteriorbent-leg exercise (ex: Hip Thrust, Hip Bridge, Donkey Kicks)
5. Anteroposteriorstraight leg exercise (ex: Back Extension, Reverse Hyper)
-Reference Bret Contreras
You can ALSO add in
-Abduction, Transverse abduction and external rotation for developing the lateral portion of your butt (ex: Clams, Lying Leg Raises)
You: ENGLISH IAN!!! TELL ME SIMPLY WHAT RECRUITS THE MOST AMOUNT OF GLUTES!
The movement which recruits the most derriere is actually weighted HIP BRIDGE!
The glutes are the LARGEST muscle in the body(Roughly 9-12% of muscle mass) Don't forget to give them the attention they deserve!
Your Butt specialist,