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Old 10-27-15, 09:55 AM  
KateTT
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Thumbs up how to fix a flat butt - good article

I found this very interesting article on how to fight 'flat butt syndrome'. I'll take a strong round butt any day!
Enjoy!

The Flat Butt Fix
A Lower Body Workout Strategy for Women

https://www.t-nation.com/training/flat-butt-fix
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Old 10-27-15, 12:20 PM  
desie
 
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Thanks, I liked the article. I didn't know about pull-throughs, I'm going to try them! I'm not a flat butt girl, but it was still an interesting read.
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Old 10-27-15, 12:36 PM  
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Excellent article, Thanks for posting Kate. I just got back from the gym where I almost always do weighted hip thrusts. In fact if it wasn't for the fact that I don't have enough weights or a smith machine to help me do the hip thrusts (with a step) I might just cancel my gym membership. I don't strength train 5 times a week but I think I can do the schedule she lays out in the article. Due to a back injury I cannot do kettlebell swings or deadlifts so hip thrusts and glute bridges are my bread and butter. Those pull throughs are out too but I have to look into the "butt blaster" machine. I think my gym has one.

I have to say that since I reintroduced the weighted glute bridges and hip thrusts into my routine after time off from injury my glutes are looking much better.
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Old 10-27-15, 12:46 PM  
lreidgreen
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A few months ago I came across this blog post from Bret Contreras. It was an interview with a figure competitor who worked her glutes exclusively with bands due to a hand injury. The interview has a lot of figure competitor talk about diet and so forth but she also discussed her band training routine. Click on the video at the bottom to check it out.

http://bretcontreras.com/band-glute-...ining-methods/

I actually was doing this routine at home before returning to the gym after injury.
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Old 10-27-15, 12:49 PM  
nuttymom
 
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Strong Curves by Bret Contreras is a really good book on getting the glutes activated. Love butt workouts!
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Old 10-27-15, 02:44 PM  
KateTT
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Quote:
Originally Posted by lreidgreen View Post
A few months ago I came across this blog post from Bret Contreras. It was an interview with a figure competitor who worked her glutes exclusively with bands due to a hand injury. The interview has a lot of figure competitor talk about diet and so forth but she also discussed her band training routine. Click on the video at the bottom to check it out.

http://bretcontreras.com/band-glute-...ining-methods/

I actually was doing this routine at home before returning to the gym after injury.
That is so cool! LOVE the video at the end!! I am going to try some of those!! Bands! Who-da thunk it?
__________________
Do your BEST and Forget the Rrrrest! Tony Horton

When your body screams, tell it to shut up! Body Pump

"Where I am today is where my mind put me. Where I'll be tomorrow is where my mind put me." - Billy Blanks

I'm a SHOCKING GRADUATE of STS!!!! Feb - May '09!
I did it again! I'm a SHOCKING GRADUATE of STS!!!! Feb - May 2018!
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Old 11-05-15, 08:59 AM  
Julia
 
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Kettlebells 3x per peek only 20 minutes and you will get the same results faster without all the hastle.

Deadlifts, squats, lunges, and lotsa kb swings.
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Old 10-27-15, 01:02 PM  
Chomper
 
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Originally Posted by desie View Post
Thanks, I liked the article. I didn't know about pull-throughs, I'm going to try them! I'm not a flat butt girl, but it was still an interesting read.
I first heard about pull-throughs from the Girls Gone Strong site. They are tricky to get the right tension. I use bands and a door anchor, and it would feel too easy so I would keep pulling farther away to increase tension and then all of a sudden the tension is so high, it was actually hard to keep my footing. It is kind of like a full body exercise in that way.

You could also wrap a band around playground equipment or a fence or something. So it's a good travel exercise.
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