![]() Performing movements considered “glute exercises” doesn’t automatically mean you’ll get the same training effect as someone who has a great connection with their glutes. Most people lack any real muscle-mind connection, and so they don’t know how to physically feel their glutes working. High Stability: Put Your Mind Where Your Ass Is The Fix: Stretching, SMR, and mobility drills ensure proper mobility in the hip. This typically leads to lower back pain, which further impairs the glutes to fire because your body’s natural defense mechanism. If any of the prime functions of the glutes are restricted our body seeks movement somewhere else, typically the spine. In order for the glutes to be in the best environment for growth, it’s important that they’re able to perform the functions they’re intended without any major restrictions. Most people only focus on hip extension and leave the other 3 functions out. Glutes have four primary functions: hip extension, hip abduction, hip external rotation, and posterior pelvic tilt. A Great Ass: The Detailsĭetails can make all the difference when it comes to training the glutes. It’s important we attack all of these mechanisms while addressing the primary functions that the glutes are intended to perform for an ass that is up to par with your girlfriend’s standards. This is why strength training reigns supreme for optimal glute development because we are able to maximize these variables compared to just using bodyweight or high-velocity plyometrics movements. lateral band walks), and muscle damage (ex. hip thrust, back extensions), metabolic stress (ex. This causes your hip flexors to adopt a stiff and shorted position, which in turn decreases your ability to use your glutes properly.Īccording to research done by Brad Schoenfeld 1 the three main mechanisms for muscle growth include: mechanical tension (ex. Sitting for long periods of time will decrease the nutrients that your muscles receive. ![]() Matching Rep Ranges to the Appropriate Exercise.Use Your Ass So You Don’t Train Like an Ass.Core Stability: The Ability to Keep the Spine in a Neutral Position During Dynamic Movement.High Stability: Put Your Mind Where Your Ass Is.Oh look, a neat little table of contents.
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