Gimmeglutes
If you
want a nice glutes there are a couple of factors that are affecting that goal
and a load of exercises that will get you that goal. I’m going to briefly go
over the affecting factors and give an overlay of the exercises to get you that
nice backside.
Factors
1. Pelvic
Tilt-Your pelvic tilt
will affect the appearance of your glutes and your ability to fix this problem.
If you have a posterior pelvic tilt your butt will
forever look flat. If you have an anterior
pelvic tilt your butt will forever appear big, but so will your stomach. The
goal is to have a neutral pelvic tilt as a base to start growing that backside.
- Fixing
Posterior Pelvic Tilt: With
this condition your going to have a weak: lower
back, hip flexors, quadriceps, spinal erectors and tight: glutes, hamstrings, and external obliques. The solution is to strengthen the
weak muscles with exercises and stretch the tight muscles. The
ramifications for not heeding this advice run further than just having a
flat butt, people in posterior pelvic tilt are going to be more
predisposed to disc
herniations than those
in anterior pelvic tilt.
- Fixing
Anterior Pelvic Tilt: These
people usually complain that their butt is too big. The funny thing is
that their butt is actually weaker than those with posterior pelvic tilt.
With this condition your going to have a weak:
rectus abdominis, external obliques, glutes, hamstrings, and transverse
abdominis and a tight: hip flexor, quads,
TFL, and spinal erector. The solution is to strengthen the weak
muscles and stretch the tight muscles. The ramifications for not heeding
this advice will lead to hamstring pulls and tears, lower back pain, shoulder
pain, feet pain, and
the list goes on.
2. Glute
Activation: When we sit a lot
the glutes become inactive and lazy, so we have to wake them up. They won’t
fire properly unless we do so. The first step is to free them up to fire by stretching
our hip flexors. Watch
this video to see how to stretch your hip flexors and tight muscles, then activate your glutes
before working on them, and then finally a small preview of exercises to directly target those glutes
