If you read my blog post from last week you know that I don't subscribe to any "one way" to achieve something physically, e.g., the "one way" to get a beach-ready body, etc.  If you haven't read it, read it now:

http://www.athlonelite.com/2010/05/the-answer-to-a-beach-ready-body/

However, there are a few definitive principles out there to physical development that must be adhered to… a sort of one "answer" if you will.

Today I'd like to share the "secret" or "one answer" to developing your butt…

I know that sounds silly but whether you're an athlete needing to explosively move to avoid the defender, or you want to have that rock-hard tush on the beach, you must adhere to the concept I'm going to talk about today.  Then I'm going to give you 5 exercises that target your rear end, because nice "glutes" not only look great (whether you're male or female), they also come into play in almost every movement you do, especially in sports. They are a key "core" muscle.

You might even be doing one or two of these but here's why…

Tush-Training At Athlon Elite (athletes or models)

If you're not as fast and explosive as you should be in athletics, or if you're just not happy with the way your tush looks, then you're probably missing the key ingredient to a good "tush-training" program:

One word:   Transverse Plane

What's that you might say?  Well, all modern physics aside, (like quantum physics or super-string theory), our world is made up of only three dimensions: :"forward-backwards" which is the sagital plane, "side-to-side" which is the frontal plane and "rotation" which is the transverse plane.

A large percentage of the gluteal muscles (your butt muscles) are aligned in this transverse plane.

So, why would you do straight up and down or forward and backwards exercises (like the Leg Press machine) when you want to train these muscles.  It just kills me to see an athlete doing leg presses, or squats on a Smith Machine, that doesn't allow for any forces in the transverse plane.  You can't possibly train the glutes correctly when most of the fibers (the ones that go sideways) aren't being stimulated.

This apparatus stabalizes (stops) all side to side (frontal plane) and rotational (transverse plane) motion.

End result… your Ass takes a nap and never really develops!

If you're an athlete you're probably going to lose…

If you're a model (or want to look like one) you're probably not going to attract many looks…

You must add a rotational component into your training program to effectively "condition" the butt muscles.

5 ways you can get those buns of steel…

1. Lateral Lunges – Excellent for your glutes, quads, calves and low back. If you don't have lateral motion incorporated into your current workout, find a way to add it.

yours truly demonstrating in my first gym in 1997

2. Twisting Lunges – Do the normal forward lunge but as you're dropping into the forward position twist your shoulders to the side of the forward leg (but keep your knee pointing straight ahead).  Add a medicine ball or dumbell in your hands to increase the intensity of the movement.

3. Split Squats – A variation on the "ol' reliable" exercise, the squat. Extremely good for a "round ass" and athletic power. Start with body weight and maybe even a pole for support, then take away the support and add weight.

Pete Freitas in Athlon (he can do more weight than this now but this was a good start!)

4. Medial Step ups – All you need is a step or bench or a large curb for this one (12 to 24 inches tall, and eventually dumbells or barbells when you get strong). Stand beside your step, put your outside foot up on the step (it's stepping in front of your other leg), keep your belly button and hips pointing straight forward and STICK YOUR BUTT OUT BEHIND YOU, using that leg drive your body up to a standing position and then slowly reverse that going down.  Repeat for 8 reps each side.

5. Resisted Sled Drags - There's not a lot of active rotation here but a ton of "rotation stability" as you run.  Plus, the forward lean really activates the glutes.  Have fun!

Amanda crushin' the sled drags at Athlon

There you go.  Five exercises that will really get your "rear-end" in gear and going.  Now go train hard and if you need some assistance on form and technique, or for even more effective and fun ways to get a rock-solid, fast and powerful "b-hind," contact us for a free consultation.

(805) 546-6070

www.SLOPersonalTraining.com/consult

Until next time,

Ryan

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