Over the last year or so, however, I became quite obsessed with the gluteal muscles. I have devoted a lot of research into ways of activating and firing glutes properly, so that not only can I lift weights more effectively and improve their athleticism, but I can help in the development of my buttocks as well.
Over the years, my cheeks have gone through various stages. I went from a bum at all, having that kind of ass that is not so much ass again (after my figure competition), huge (as in what direction each), and finally to the middle, though more raised , rounded, and better proportioned. Although I have no problem with a very large badonkadonks, I would make sure that any amount of ass my body carrying, it is slender in all the right ways, and functional.
Example of progress: The following image on the left was taken in April 2009, just 6 months before I joined my first gym. Image of the case was accepted today, after 3 years consecutively in the gym.
What has made the biggest difference for me has been properly warming up the buttocks, the exercises activate the glutes to my lower body training sessions . By doing this, I realized that in all my lower body movements , my buttocks were incorporated as much as possible . I thank Bret Contreras. It ‘s kind of like glute God that I pray every day . Just kidding . Kinda .
Before I paid enough attention to this thing , I could not really feel my buttocks worked a lot in my movements. I had forgotten how it was for my ass to get sick . I saw this as a problem because I wanted to feel them to work in the movement . They are the largest muscle group in the end, and if you’re a powerlifter , or just those who want to become stronger , with your buttocks fire properly in things such as the squat and deadlift (even the bench) will make a huge difference . Not to mention, it will be the fastest on the form. Win / win !
Now , I feel that my work with the buttocks, that I do. So I wanted to share some of the knowledge I have received in the past year or so, to help you achieve the same results from your training.
In fact , I felt like showing off a few moves himself to save a little while surfing , as it can be annoying when trying to find some movement in the figures and I ‘m not sure how everyone likes their picture is on random websites . (On the other hand, this is the interwebs )
Bear with me , though, I was just my phone on me so that images will not be of professional quality or anything. Just appreciate my willingness to take photographs in a very awkward fashion .
Also, my dog pulled her toys / blanket with her drawers. She seems to like to do that as soon as I start trying to take a picture . She needs to learn some manners .
You will start in this position:
And from there, by squeezing your glutes, not your lower back, raise your hips up from the floor, contracting your glutes and hamstrings hard:
ACTIVATION EXERCISE 2: Single-Leg Glute Lifts
I do not even know if this is the correct name for these things, but this is what I like to call them.
In fact, I do not even know if they fall under the classification of glute activation. However, I am including them in with my little procedures with pretty good results, so I would say that they work. Although, you should make sure that you are really a lifting buttocks, but not in the lower back, or swinging, or rounding, etc.
In addition, you can get your hands in elbows, NOT your hands. I think it’s easier to tell if you are using too much back from the position of the elbows.
ACTIVATION EXERCISE 3: Bent-Leg Glute Raises
Hips are squared, and it is straight up and down motion. The movement comes from contracting your glutes to lift a leg does not swing or fast motion, without rounding or hyperextending the spine.
Hold tight abdomen, and indeed to compress at the top of the buttocks, as well as immersion. This can be done by hand or leaning on his elbows.
ACTIVATION EXERCISE 4: “Hanging” Glute Bridges
You basically performing glute bridge, but with your shoulders and upper back on the bench and your feet on another bench in front of you (or a sofa and coffee table, if you fancy like me).
You lift your hips up again, squeezing your buttocks and making sure, ABS remain tight and back hyperextending or do not go for you. You will bring your hips to a full lock position at the top.
ACTIVATION EXERCISE 5: Lying Hip Abduction
This mainly. Nothing special.
Of course, there are so many different things that you could do to activate your glutes. Some of my other favorites of the participating bands. But in any case, I think it’s just some pretty good basic movements you can do with your hip mobility drills to really help you get the right buttock with your training.
Some other traffic should be noted:
As for stretching the buttocks, as I showed some of my favorite moves. I can not tell you enough how difficult it is to do the exercises while shooting at the same time without the usual camera. But these basic starting point.
In this movement, you can either save the non-stretched legs are straight or curved. I prefer it to bend, but it will depend on your own flexibility and comfort. The main thing is that the leg, which was passed gets a good stretch. You want to bring the knee as close as you can to your body while rotating the upper body in the opposite direction.
So of course, with this stretch you’ll want to reach down, grab your toes and bring your upper body down as close as your can to your hamstring to feel a good stretch.
Keeping your legs showed and clubs in the square, grab a calf or ankle, and bring your upper body down as close as you can to your feet. If this is not possible, you can place both hands on top of the foot and is easy to simply click on a straight leg.
Hence, keeping your back straight and your abs tight, bend forward to your bent leg. Stop when you feel a good stretch in the glutes.
I made a post a while ago about glute training, but has since made some major changes as to what I include in my training target buttocks more efficiently.