how to fix a flat butt - good article

[KateTT]

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

[desie]

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.

[lreidgreen]

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.

[lreidgreen]

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.

[nuttymom]

Strong Curves by Bret Contreras is a really good book on getting the glutes activated. Love butt workouts!

[Chomper]

Originally Posted by desie

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.

[KateTT]

Originally Posted by lreidgreen

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?

[Julia]

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.

[Sophie]

Originally Posted by Julia

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.

Mmm idk. I have gone through kb rotations that, while effective for building whole body strength and endurance and all that good stuff, did not specifically address the posterior chain as much as I needed. Adding targeted glute/hamstring work like the kind Bret Contreras uses in Strong Curves has made a world of difference to me in terms of knee health. Actually, I've dropped off that a bit in the last few months and I can tell the difference.

So YMMV, but for me I need specific and targeted glute work.

And thank you to lreidgreen for posting the video. It looks like Tonique with bands. Please, nobody ever give Sylwia that idea, hahaha.

[Helen S]

Thanks for the article. Also love round lifted glutes!!