8 TIPS FOR SHAPED GLUTES
So you want to lift your BUTT, Butt you don’t know where to start?
You hear squats are all the rage, so you do 50 half reps(Which you think are full ones) and get that “BURN” everyone talks about.
You: "Hey Ian I go all the way down! Plus aren't squats the best thing for me?"
Me: The problem with "typical" lower body work is that it involves a lot of quad and far less of your behind. That being said, squat's are great in the right context!
You: Hmmm okay, are you sure?
Me: Let me explain simply!
You need to know what you’re training for...
If you’re playing sport's you will probably need some strength in deep knee flexion, which means high bar squats will do you some good.
If you want to maximise your muscle to body fat ratio you should probably learn how to squat.
If you want a round behind with toned leg's, I have a better solution.
What I'm about to share with you is half bro science combined with 1 half empirical evidence...
I give you 7 TIPS FOR SHAPED GLUTES.
1. Learn how to contract your glutes.
2. Use activations exercises to get the most out of other lower body movements.
3. Use both low & high reps. The glutes are comprised of roughly 65% slow twitch muscle fibres which means the respond well to higher reps.
4. Train the lateral portion of the glute. A large part of the butt muscles run side to side rather than up and down. You need to pay attention to the external rotators of the hip to get the most out of your workouts.
5. Use bands around the knees. Bands are a great cue to keep your knees in positions for certain exercises.
6. Use low bar squats over high bar. Low bar squats recruit a lot more of the posterior chain than high bar squats.
7. Frequency, from experience the glutes can be trained nearly every day if done correctly.
8. Mobilise your hips! Sometimes the best glute improvements can come from boosting hip flexibility
Happy Glute training all,