Find out How To Improve Your Bum. Speaking of movements for the buttocks we dedicate this article to the famous quadrupedal exercises.
Are these exercises really effective for stimulating and toning the buttocks?
How to do them correctly to get firm buttocks? What are the common mistakes? We clear up any doubts by applying joint anatomy and physiology to training in the gym.
Exercises For The Buttocks
These exercises are combined by two main characteristics:
- Their rationale is based on the knowledge of one of the anatomical functions of the gluteus maximus namely that of hip extension. Here the equation is quickly made: the buttock is a hip extensor + I extend the hip against gravity = reinforcement, development, hypertrophy, or as many like to say “I tone up” the buttock;
- The hip extension movement occurs with the foot released from the ground. We will see later how this variable is very important for the effectiveness of an exercise.
Let’s try to make some small scientific considerations that can help us understand whether these gluteus exercises are actually useful or not to stimulate the gluteus maximus in the gym.
First of all, the gluteus maximus is responsible for movements such as getting up from a sitting or squatting position, jumping, and climbing stairs.
The movements in question all involve an extension of the hip with the foot well anchored to the ground and a minimum entry load represented by body weight.
At least a duty for one of the largest and most powerful muscles in our body and a condition that is not reproduced in the aforementioned exercises.
For an important and significant activation, the gluteus maximus needs in carrying out its function an initial position with the hip flexed at least at 90 °, to be understood as during a parallel squat and a lunge.
In this position, the muscle is neither too elongated nor too shortened, but at an optimal length to express force effectively according to the tension/length diagram.
The link that exists between the pressure exerted at the plantar level and the activation of the gluteus maximus which therefore makes exercises with the foot anchored to the ground the best and most sensible strategy to seek stimulation also adds to the dose.
What Exercises To Do?
On the basis of the aforementioned applications of some scientific concepts, it now appears clear to everyone the need to direct efforts towards exercises that better respect these principles such as Squats, Lunges, Deadlifts, Jumps, and Step-ups.
It is even clearer that quadrupedal exercises or the Gluteus Machine exercises can be considered, certainly not a waste of time, but without a doubt a limitation of the potential that the human body makes available.
So what to do with these exercises? Are they always not recommended? In what context to insert them in a rational way?
- In the context of classic fitness training with average people looking for a stimulus to promote body recomposition and effective activation of the gluteus maximus muscle it seems inappropriate to give priority to quadrupedal exercises for reasons of coordinative, metabolic stimuli, and muscle. Training planning will have to take into account variables such as volumes and intensity and the dosage of the exercise to firm the buttock will have to take the path of exercises such as Squats, Lunges, Deadlifts, or Step-ups that possess characteristics more favorable to achieve the metabolic and aesthetic goal.
- For advanced subjects with physiological mobility and with an excellent body pattern, the choice of a hip extension and foot extension exercise free from the ground could be taken considered within the card after performing more functional exercises or as pre-activation/pre-fatigue. Some of these variants could guarantee work with peak contraction in maximum shortening, thus varying the training stimuli in the sign of complementarity with other exercises. For these subjects, the use of these exercises as complementary to the routine could be a more conscious choice without however making them the protagonists of the workouts. Always bear in mind that the subject must be able to perform the exercise safely, avoiding anteversions/compensatory pelvic rotations and adequately stabilizing the pelvic ring. Better still by performing hip extensions with the knee flexed to discourage the activation of the hamstring muscles and to convey the stimulus more during the exercises for the buttocks.