Unlock Your Glutes

Your glutes are your body's most powerful muscle, yet they're also the most misunderstood. As the engine for almost every lower body and back movement you make, they deliver raw strength and power… but only when properly activated.

When you discover the right way to unlock your glutes, everything changes. And if you’re still stuck on squats and lunges to develop your butt, you need to stop NOW.

The "Squat Myth" has, for too long, left millions of men and women frustrated at their lack of progress, struggling to grow their behind. Not knowing how to train properly has left them with a problem - weak glutes.

Ignore those who say a strong, rounded butt is pure vanity. It's a sign of strength and good health.

Glute Development Barrier #1: The Squat Myth

The glutes are made up of three muscles, the Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Each plays a role in stabilizing, supporting and mobilizing the legs, hips and lower half of the body.

There are three planes of motion glute muscles need to experience to grow. If you want shapely glutes, you have to train all THREE planes of motion to get fullness - vertical, horizontal and rotational.

Most people do squats and deadlifts which are vertical movements. You still need to do lateral movements and twisting movements. So you see why most programs fail because they don't target all three planes of motion.

You also need to stress each muscle using different exercise strategies. There isn’t one exercise that targets all three. To guarantee you target every part of each muscle you need three different exercise strategies in all three different planes of motion. And that's why glute-specific training is the key to unlocking their power…

The Fix - Glute-specific training

To fully develop your glutes, your training needs to focus on two elements: 1) glute-specific movements and 2) targeting all three muscles, with all three exercise strategies in all three planes of motion.

By far, the biggest myth holding you back is that squats, lunges and deadlifts are glute exercises. They’re not. They’re leg exercises. They can activate the glutes incidentally, but they're all about the legs.

There are 36 glute-specific movements to target each part of your butt. Some people - coaches included - may find that intimidating but there's a simple way around it. There's a "secret" known to many models and fitness competitors who know a thing or two about sculpting a powerful butt. And it may transform how you work out. Quite simply, they don't train glutes and legs together. Instead, they dedicate at least two sessions per week solely to hit their glutes. Their leg days fit around that.

Glute Development Barrier #2: Super Long Gym Workouts

Another myth is that super long gym workouts are required to build your backside.

We've already learned that you're going to be training your glutes on their own day. You can get an extremely effective workout for one muscle group in as little as 15-minutes since you're targeting a specific area. A killer glute workout will be counter-productive if exceeding 15-minutes.

The Fix - Include bodyweight exercises

If you have a gym membership that's great, but if you don't you can still develop your glutes with bodyweight exercises at home or when traveling.

Study after study proves you can achieve serious growth through bodyweight exercises instead of heaving weights.

One study proved bodyweight exercises - hip thrusts - activated a comparable level of lower limb muscles as machine exercises . Another study suggested it was possible to improve muscle power and growth through bodyweight exercise with blood flow restriction . A further study showed muscle growth occurred without the need for resistance at all.

What these studies show are the benefits of incorporating bodyweight exercises without the injury risks associated with lifting weights. Seriously building your butt is as simple as a well-considered bodyweight plan.

There's a catch, though. None of the above will give you the results you want if you're training a dormant muscle...

Glute Development Barrier #3: "Sleeping Glutes"

Your glutes are asleep. And the reason is: SITTING. You can’t train a dormant muscle.

Endless studies show sitting hurts our physical health. It’s a "silent killer”. The only time we notice there could be an issue is when we sit for too long and get a numb butt. "Dead butt syndrome" or gluteal amnesia occurs when your glutes stop firing as they should.

The technical term for this is "inhibition". When you sit for a prolonged period, your glutes aren't activated. They get weak, and it has consequences for the rest of your body. Other muscles are forced to compensate for your glute weakness, and this may result in lower back, knee or hip pain. What's worse is that you can suffer from this even if you exercise regularly. You can't 'out-exercise' the effect of sitting.

Our muscles are dormant, so we need to wake them up. Time spent training a dormant muscle is wasted. That’s why you never get the gains you expect, despite your hard work.

The Fix - Wake up your glutes

The key to unlocking your glutes is its opposing muscle, the hip flexor. Sitting tightens the hip flexors preventing the glutes from firing. To fire your glutes, we use a two-step protocol. It involves: a) dealing with tight hip flexors first and b) then re-activating the glutes. Restorative stretching lengthens the muscle fiber to return the hip flexors to their original length.

To re-activate the glutes, we turn to a tool that physical therapists use to rehabilitate injured athletes: neuromuscular activation. This technique restores the mind-muscle link between your brain and your glutes, lost when you sit for too long and your glutes "switch off". Stretching and muscle activation in that order is the ONLY way to kick your glutes into action from being dormant.

It only takes an additional three to five minutes of stretches and activation exercises to hit 100% of your potential. No matter what your goal is, adding a “Wake Up Protocol” gets you there faster, safer and probably a lot easier.

Squat, lunges and deadlift programs won’t give you the powerful backside you want. You waste your time focusing on the wrong movements that train your entire legs and don't focus exclusively on your booty.

Here's how to perform this move:

Step 1: Begin seated on the ground with a bench perpendicular to you and directly behind you. Lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically.

Step 2: With your chin tucked to your chest and your abs contracted, lift your hips up as far as possible, then reverse the motion to return to the starting position.

If you just added Hip Thrusts to your routine, sure that would help. However, you're on a mission to get the best butt you can and you need to incorporate these other modalities into your programming to take your glutes to the next level.

• Why most “glute” programs are NOT designed to promote the growth of a powerful, healthy rear by getting the science all wrong.

• The mistake that nearly EVERY trainer makes by focusing workouts on the wrong part of the glutes (and what you DO need to focus on to force your glutes to explode).

• What models and fitness competitors know about sculpting your butt that they don’t want to share that can accelerate your path to a bigger, rounder butt in less than 30 days.

• Why most glute programs pushed by celebrities are worthless and only leave you frustrated and out of pocket.

• Why hitting your glutes first NEVER delivers the results you want and leaves you at maximum 70% peak performance (TWO vital steps are revealed to make every workout count).

• What specific exercises you need to do if you have the least attractive type of butt known as "Flat Butt" that will entirely transform one of your least favorite body parts to the one you're most proud of!

• The “hidden” impact of weak glutes on your posture and upper body health that leaves physical therapists and chiropractors scratching their heads looking for the REAL cause of headaches, upper back pain, shoulder tension and neck pain.

• Your glutes are constantly at war with another one of the body’s “primal power” muscles. Here’s how to stop your glutes from losing the battle and leaving your body weak and imbalanced leading to diminished performance and a higher risk of injury.

• Why sore glutes aren’t growing glutes (and how to recognize when you’re making real gains with your butt workout).

• Why hitting the glutes with a ton of micro-targeted exercises is the ONLY way to deliver the kind of glute-specific gains and growth you really want to sculpt the butt you’ve always wanted.

• The training “phase” nearly every workout misses - glute or not - that leaves you without a toned, defined butt despite following a program to the letter.

• How to “flip the switch” on a natural bodily process that compounds all your hard work in the gym and rapidly sculpts your butt muscles.

• Why you can’t exercise your way out of a fat butt and why you need to get into a BUILD phase to sculpt bigger, stronger glutes.

• The TWO key obstacles that stand in the way of rapid glute gains (and how to neutralize them in seconds).

• The #1 reason why some athletes fail to score a nice looking butt (and it’s all down to how seriously they take cardio).