Butt Training

Filed under Exercise

Have your clients expressed concern that they are doing lots of traditional butt training but without success? Well current research suggests that with certain adjustments we can help our clients (and ourselves!) achieve their goals and do their butt training properley.

The problem it seems does not just stem from poorly toned gluteal muscles but in tight hip flexor, or iliopsoas muscles.

The iliopsoas is one of the major muscle complexes of the body. In the diagram, the iliopsoas is striped with fine lines. It goes from the spine through the abdomen and over the brim of the pelvis to the inner part of the upper thigh. Its normal function is involved with the entire working of the back, the hips, and the pelvic area. You can see, therefore, that it is one of the main controllers of posture in the body. The glute’s main function is hip extension, an action which is vital to activities such as running and walking.

Therefore, because muscles work in opposition, a tight iliopsoas will mechanically cause a decrease in hip extension as well as neurologically cause decreased neural drive to the glutes. When the neural drive of the glutes is decreased it will no longer produce the same amount of force with the proper timing. To compensate for this the hamstring muscles contract in an attempt to do the work of the gluteals. Because the hamstrings are not as strong as the gluteals, the action of the hip extension is weaker, so the lumbar spine extends to make up for this. This concept is known as synergistic dominance.

These disruptions lead to a decrease in the activity of the glutes, tight hamstrings and lower back (sound familiar?) And it is this decreased activity that can eventually lead to atrophy and/or a saggy appearance of the buttocks.

So what can we do? Well from this picture it seems clear that we need stretch the tight hip flexors, and then look at functional butt training exercises, that can re-educate the gluteal muscles to fire in the correct manner.

So What Are Effective Butt Training Exercises?

All of the following exercises are excellent for retraining the muscles, and getting them to fire properely and therefore work more muscles in this area. Be warned though, they absolutely do work!!

I include over 40 different functional exercises, plus workouts and routines, bodyweight circuits, stability ball exercises AND LOADS MORE in my MIND BODY/CONDITIONING BUNDLE


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