Glute Max (Butt)
Glutes & TVA are ranked the top 2 important muscle to me. If these 2 muscles are not fired up properly, your body is not working properly.
With a deskbound job, we sit at least 8 hours a day on our office chair. Our glutes get lazy, they will stop working and they get fat. Let's look at 2 butts. Sexy butt's v round butt
Sexy Butt: Firing up properly!
Courtesy: Maxim
Inhibited glute usually has this kind of Round Butt
The choice is obvious!
Here's a test to check if your glute is firing up properly.
[Google: Prone hip extension test]
Sorry, I don't like to spoonfeed all the time.
Yeah: Your glute is fired up first before hamstring
Average: Your hamstring fired up before glute and you are able to feel your glute getting squeezed.
Bad: You can't feel your glute at all. You have inhibited butt.
Solution for inhibited glute
1. SMFR your butt. You will feel the soreness, dull or sharp pain on your butt.
2. Lying hip extension exercise to isolate your butt.
Yeah: It's good if you can feel your squeezed butt, very little load on the hamstring.
Average: You feel equal load on hamstring and butt.
Bad: You feel your hamstring totally!
3. If you are only average or bad, you have to do the following before the exercise.
A. SMFR your butt again!
B. Improve your hip stability (google please)
C. Light stretch on your hamstring for 10-15 seconds
D. Try (2) again
4. If all of these fail, give your butt a tight slap. You will feel a tingle sensation on the butt. Now, try the exercise again. You should be able to feel your butt firing up as the neural response has improved.
5. Seek professional's help if all of the above doesn't work. You are in real bad shape.
Remember to focus on squeezing your glutes during your workout for your sexy butt!
That's all for today! Please note that this article covers only glute max. (There are glute med and glute min)