Whether you questioned why you were attracted to this feature or you kind of just accepted and enjoyed the visual appeal that this feature provides, biological reasons do exist for your inclinations to just squeeze. Sexologist Alfred Kind suggested that the buttock is the primary sexual presentation site in primates. When a female has developed glutes, it indicates fertility, health, and a feminine hormonal balance due to the fact that estrogen levels are high in glutes, leading to the accumulation of fat tissue.
A very common goal that a lot of my clients express to me, particularly females is the desire to get a bigger butt. This request has increased rapidly over the course of the past two years; my intuition as to why this phenomenon occurs is due to the excessive amount of booty selfies (belfies) on Instagram. I’m not kidding.
The influence that social media has had in inspiring people to commit to the fitness lifestyle is remarkable and a very positive consequence of this disruptive technology. Of course, sex sells, and vanity is prevalent in both the fitness industry and social media. Because social media is very much centered around validation and sex sells, posting fitness related content is more common and socially accepted than it ever was before. It literally makes sense to post a picture of your butt. Pictures of my butt coming out soon. Lol jk, not happening bruh.
Regardless of whether you are trying to get more likes than your sister, (Kim, Kylie’s catching up) trying to fill out some denim, look better for a significant other, or have really striated raisin looking glutes for a bodybuilding competition, I am here to help. Let’s start by listing four reasons as to why one remains a pancake ass. There may be more, but these are the four most common that I observe.
- Over engagement of the quadriceps – If you are quadricep dominant, your posterior chain will be improperly, inefficiently, or altogether unable to be recruited on a lower body day. No matter whether your form is “correct,” if your body is strong in a certain muscle group, and that muscle group is a primary, secondary, or tertiary mover in a particular exercise, the load will go there at a disproportionate rate relative to other targeted muscle groups. This leads to the next point.
- Too many compound movements – Compound movements are highly efficient and allow for a greater load relative to isolation movements, which means greater bang for your buck. However, if you are dominant in the quads to go along with the last point, squatting might not be as good as glute kickbacks for building Kardashian Cakes. By isolating the glutes, all other muscles are limited or better yet, eliminated from a particular movement and thus, all the hypertrophy occurs on the muscle we are aiming to hit, in this case, the glutes.
- Not enough focus on the gluteus medius and gluteus minimus – The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. I notice many individuals perform movements that utilize extension from the thighs, but not enough movements that utilize abduction from the thigh.
- Tightness in the Hips, not allowing for full extension of the thighs – This one is important, prevalent, and can make things really messy. If you are not able to extend your thighs fully, you can’t contract your glutes. To engage a muscle group, you need to stretch it and contract it. Tight hips mean, short ranges of motion, which means no butt growth. What’s the solution? STRETCH. Open those gates.
So what should you do address these issues?
- Address your muscular imbalances. A qualified fitness professional should be able to identify where you are strong, where you are weak, and where you are tight. Based on this, he or she should be able to identify the proper corrective exercises to balance you out. If anyone needs help with this, please feel free to contact me.
- Use isolation movements, not compound movements.
- Incorporate movements that allow for thigh extension, and hip abduction. Utilize single leg movements as well.
Effective thigh-extending exercises:
- Barbell, dumbbell, and machine squat
- Single and double-leg leg press on devices that allow for full thigh extension
- Barbell, dumbbell, and machine lunge
- Barbell or dumbbell One-leg split squat
- Stiff-leg and Romanian deadlift
- Glute/hamstring raise
- Glute presses on an appropriate device
- Multi-hip machine thigh extension
Effective thigh abducting and exercises: