How to get that nice shaped butt just in time for summer!

It is no secret to my clients that I like to do A LOT of leg and glute (butt).  The first thing I do when i get a new client is look at their legs and butt( not in a weird way ha).  9 times out of 10 I can tell if they maximize their glute power.  I call this "flat butt syndrome"  oh yes that as technical as you get right there.  One of the first thing and hardest is for me to teach you how to maximize your glute(s) power and contract.  If you have the "flat butt syndrome" chance are you are not using your gluts for ANYTHING!  This a travesty amongst the public and I am determined to fix this.

First off lets talk about this glute muscle, there are actually 3 muscles that make up your glutes, Gluteus maximas, which happens to be the largest muscles in your body believe it or not.  One would think it would be your quadriceps, but there are 4 muscles that make up the quads.   Gluteus Medius and the the last one i will talk about is the gluteus minimus.

The gluteus maximus extends, and laterally rotates at the hip and aids in abduction of the thigh.  So lift your knee up high, Come on do it.  Then kick your leg back with a straight knee, that is your gluteus maximus working there.  If you don't feel it, concentrate on contracting it as you kick your leg back. 

The gluteus medius minimus primarily abducts at the hip and aids in medially and just the medius laterally rotates at the hip  Ok, stand up, with your knee straight and foot flexed (not pointed) lift your leg to the side about 20 times.  Feel it? that is your gluteus medius and minimus at work there my friend. I do this a lot with my clients with a resistant band around the ankle, they love the burn from this. 

There are many ways to fix this, the quickest route is weighted squats, lunges, lateral hip bands.  If you do not have access to a gym you can easily do these at home.  For the squats go down as deep as you can and contract your glutes on the way up, same for lunges put all your weight in the front leg, tap that back knee down and contract your glutes on the way up.

Not only do you get that great shaped butt when you concentrate on contracting your glutes, you will see less knee pain because your glutes are absorbing the movements up stairs and out of the car more than your knees normally would.  And for athletes if you strengthen your gluteus medius and minimus you are less likely to have an ACL tear.  So please help me stop this epidemic of the "flat butt Syndrome" and share with your friends!