The Greatest Thing You’ve Ever Done for Your Butt Cheeks


Having spent years watching all sorts of butts lift, lower, extend, flex, and any other kind of movement you’d expect to find in the gym, I don’t know why I didn’t find the need to address this sooner.

See, for nearly anyone in the fitness world, building a strong butt and lower body is usually pretty high up on their list of goals.  The standard protocol is a high-diet of squats, deadlifts, and maybe some box jumps.  But after years of observing and coaching these movements, I realized, these butt cheeks need more.  They aren’t becoming all that they can become…and it’s time to change that.

So for all of you looking for a killer butt work, I’m going to give you something much better and easier to work on.  I’m going to give you one killer movement that is going to instantly take your butt to the next stratosphere and plump up your booty faster than anything you’ve tried to date.

The Butt Hinge

I’m talking about doing a little something called the hinge.  It’s got a weird name, and if you really analyze the movement, it looks kind of funky. In reality, it’s quite simple, easily accomplished, and makes a big impact on your butt (and rest of your posterior chain).

Let’s first discuss something else very briefly, which has already been beaten to death enough times on this blog; the squat.  The squat is simply the upward/downward movements of your hips while keeping a straight back.  A great exercise no doubt, but not the be all-end all when it comes to pumping up your butt.  On the other hand, we’ve now got the hinge, a movement which adds on to the upward/downward movement of the squat by adding a forward/backward movement at the top of the lift.  Keep in mind, your hips are capable of BOTH of these motion sets, and by only focusing on one, you’re totally limiting your progress.

Essentially, you’re going to slightly pop your hips forward at this top of specific lower body exercises (discussed below).  You’re driving your hips slightly forward as you “push” and tighten your butt cheeks.  Keep the squeeze for a moment, then go right back to your standard starting position.

If you’re needing a little more visual instruction with this, check out the video below.  I found this demo to be particularly effective in describing exactly what you should be doing with your hips at the top of certain lifts.

 

So admittedly, it looks a little awkward.  As a stand alone exercise, yeah you might draw some awkward looks, but when combined with any number of lower body exercises, it flows seamlessly into what you’re doing.

The Fabulous Hinge

So having a nice set of butt cheeks is great and all, but is there anything else the hinge can do?  You betcha.  When performed consistently, the hinge is going to do wonders for your overall body mechanics and strengthen your posterior chain.  This means you’re going to become more impervious to injury, particularly in the lower back region.  If you’re a day over 25, you know, sooner or later, things don’t always work like they used to.  Placing a little focus on maintaining health NOW is going to pay dividends down the road.

By performing the hinge, you’re going to “wake up” your hips and butt.  If you spend all day slumped over a desk sitting on your butt, you’re naturally going to become tighter down there (not in a good way) and softer in your core.  This is the go-to formula for for lower back pain. By performing the hinge, you’re going to force the the brain to more regularly activate those neural-motor connections in the region, thus keeping the region more engaged and “awake”.

The hinge is a simple movement that can be tacked on to a wide array of exercises.  Just remember, when performing the hinge, you want to really feel your butt cheeks engaged.  If your butt cheeks aren’t feeling the work, you’re doing it wrong.  Keep the focus on your butt, and not your hamstrings, lower back, or hip flexors.

To make the most of the butt hinge, give it a try at the top of the following movements…

  • Squat
  • Sumo Squat
  • Deadlift
  • Floor Hamstring Curls
  • Kettlebell/dumbbell swings
  • Snatch

Building a round, tight butt is the result of proper exercise, good diet, and consistency.  There are no shortcuts in the fitness world, so don’t get discouraged if you’re not seeing results as fast as you’d like.  Stick with it, work the hinge into your routine, and soon enough, you’ll have a marvelous pair of butt cheeks of your own.

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