Our first post has a little something we wrote for the ladies, however, men can also benefit. We wanted to provide you with advanced tips to take your workouts to the next level. This comes straight from the mind of our top trainer -Enjoy!
(Hint: It’s Not Squats)
Everyone wants a better butt; it’s no wonder pictures of bodacious bums flood the internet every day and “build a bigger butt” is one of the highest searched fitness-related questions on Google. So every day, girls across the world head to the gym to squat, which is the exercise 99% of trainers will tell you is the best exercise for building stronger, bigger glutes. But are they right?
The answer is NO. As far as pure glute activation and isolation, the squat actually doesn’t work the glutes like we are hoping it will.
Let’s look at the mechanics of the squat. You lift the weight from the rack and take a few steps backwards to create some space for the movement. At the top, the glutes are completely relaxed, no tension. During the eccentric portion of the movement (lowering of the weight), there is very little glute activation. Now at the bottom of the squat, the “holy grail” according to most people, there is still little to no glute activation. What you are actually feeling is a stretch of the gluteal muscles, which creates soreness to think you worked that behind but actually are not creating the blood flow needed to make those muscles grow. During the concentric movement (standing up), the glutes finally fire full force to move the weight. Unfortunately this is short lived, as you return to full standing position the glutes return to a resting state, not creating the time under tension needed for proper blood flow to get a good booty pump and to stimulate growth.
Don’t get me the wrong, the squat is an excellent exercise for growing and strengthening the quads, hamstrings, and some parts of the lower glutes, but definitely not the best exercise for pure glute isolation and activation.
So what is the crème de la crème, the alpha dog, the ultimate booty busting exercise?
The barbell glute bridge. (Below)
The creates the highest activation of the gluteal muscles throughout all ranges of the movement, and keeps constant tension to stimulate blood flow and allows for the best booty pump in the business. The barbell glute bridge creates the highest activation of the gluteal muscles throughout all ranges of the movement, and keeps constant tension to stimulate blood flow and allows for the best booty pump in the business.
Start lying on your back with the knees raised, feet flat on the ground. Place a padded barbell on your hips, and proceed to squeeze and tighten the glutes to raise the bar, forming a “bridge” with your feet and shoulders the only parts of the body remaining grounded.
During this movement, the glutes are fully activated through the concentric portion (raising the bar), with equal activation during the eccentric portion as well (lowering of the bar). This allows the time under tension needed to completely burn out the gluteal muscle fibers. This move also creates little to no quad activation, allowing you to strengthen and grow your butt without bulking of the quad muscles. This exercise is a must add for your next leg day for these reasons!
So now you know; get out there and start building the booty you’ve always wanted! For other tips,
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For EVEN MORE tips, follow the author of this article JP Grako at @jpanatomiq.