It is important to note that the range of motion seems to be shorter with this technique, though you'll get way more glute activation than with the traditional approach.īret says to "imagine there's a pin through your hips and you're just swiveling through that pin and pressing your hips hard into the pad." But we're only rounding the thoracic spine (or mid-back) and this allows you to create a posterior pelvic tilt that limits the movement at the lower back and maximizes the motion at the hips. Sure, you can also do this with your feet pointed straight ahead, but if you do, be sure to follow the next tip!Īt first glance, you're probably thinking "you're never supposed to round your spine!" In most cases, that's correct. It's kind of like Cabin Fever for your booty. It's also harder for your hamstrings to assist with this setup, leaving your glutes isolated, lonely, and distraught. This tweak in foot position winds the hips up into external rotation which makes the glutes work harder. The key is to use the following pair of technique tweaks to make you feel it in the butt (you're welcome) and not your back: In other words, the goal is actually hip extension and that's probably what the exercise should be called.Ĭredit goes to top biomechanics researcher Bret "The Glute Guy" Contreras for popularizing this new approach to the "back extension." Bret calls this the rounded-back 45-degree hyper (short for hyperextension) and because the focus is now on pure hip extension, this becomes arguably the best butt exercise you've never done. Rather, the goal should be to minimize movement at the lower back and maximize movement at the hip. Sure this can be helpful for top-level powerlifters, but the last thing the average Joe and Jane need is to work on hyperextending their lower backs. The focus is on hyperextending the lower back (the equipment is actually called a 45-degree hyperextension) at the top of each rep to primarily strengthen the spinal erectors. The name implies that it should work your back and that's what most gym-goers try to target when using this piece of equipment. Maintain your strength levels (getting weaker is a sign of muscle loss and too harsh a diet)Ĭheck out this article on Progressive Overload - The one thing you MUST master to grow any muscle.Ĭardio should be used as a tool as and when needed or for general fitness.The back extension might be the biggest misnomer in fitness. I recommend a slower approach with a less aggressive calorie deficit of around 10% to preserve as much muscle and strength as possible.ĭuring both the glute building phase and fat loss phase, your training should stay pretty much the same: With a sensible diet, weight training and moderate cardio (as needed), we can burn off the fat around the top of the glutes (along with the rest of the body as you can’t spot reduce fat) to help lessen the square shape and enhance the round glute shape you’ve been aiming for.ĭepending on your starting point, you may need to diet for 4-12 weeks ( but it’s wildly variable). Once you’ve built your glutes up to a size and shape you are happier with, then we can look at tackling the muffin top.įat loss requires a calorie deficit with a high protein diet to burn fat and preserve muscle ( again, you can get this from the calculator ). Remember, if you don’t eat, you won’t grow, and your glute shape won’t change. But honestly, a great bum can take years of consistent work and effort. I recommend training your glutes 3-4x times a week for a minimum of 3 months to see any glute shape and size changes. You must spend time in a calorie surplus with a high-protein diet to build new muscle ( you can get this from the calculator ). I’ve got a brilliant and handy CALORIE CALCULATOR on my website that will give you custom calorie targets, macro splits and advice on either building muscle or burning fat, make sure you check it out. We need calories and protein to build muscle, so we need to eat to change our square glutes to round glutes. I cover glute-building nutrition in detail in this article. If we don't fix your nutrition first, there is no point in looking at the exercises that build and shape your glutes.
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