Top Tips for a Beyonce Booty!
So as MC Hammer once said “You can do side bends or sit ups but please don’t loose that butt”- Wise words from the rapper, so how do we keep the glutes tight, round and full with training and or dieting.
WELL these are my 3 top tips to retain tight and full glutes and or build a beyonce ready derrière- Alice Round
Squats are the basis for a tight booty. To get that beyonce bubble butt its all about activation and efficiency when performing a squat movement. Assuring your glutes are firing!!!
NOW before I begin I’m not saying everyone needs to do a advanced barbell squat but some form of a squat variation will be optimal for glute activation.
To perform a squat efficiently range of motion and mobility is key, if you have tight ankles, calves, hip flexors, lower back and even shoulders/upper body you may be in trouble. Rather than doing some “half reppers” because lets be honest, its embarrassing and not a real squat start with a more basic movement that you can still get muscle activation and range on in a similar plane of movement.
A front foot elevated split squat is a great place to start for tight hips, lumbar and ankles/calves and or a Wider stance Goblet squat if your hip flexors are super tight. Both forms of a “squat” and will assist you to progressing to Dumbbell squats and then eventually a barbell squat but continue to work on your range of motion with foam rolling and daily stretches targeting the above areas.
Tip 2. Bend and SNAP.
Ya heard!!! Just like Legally Blonde, you just bend and snap!! In the form of a deadlift. Now lets not focus on the snap part, we don’t want anyone going and breaking there backs! But I find this is a great coaching Que. when working with clients.
The Deadlift is one of the worst performed exercises in the gym much like the squat and should be approached with caution when performing for the first time. Much like the squat start with more basic movements first and assess your range of motion first. If you have had lower back injuries before and or tight hamstrings be sure to have someone experienced watch you perform a movement. Begin with Dumbbell Romanian Deadlifts, using dumbbells assure you keep even balance and control through both sides of the body when contracting up, then when you progress to a barbell your body is already structurally balanced to pull equally. A Rack pull is one of my favourites for beginners, it is an elevated barbell deadlift meaning you don’t take the weight to the floor but onto a rack. The rack allows less lower back activation, allows good form as those with tight hip flexors are not hindered on the movement and or tight ankles/calves.
The most common problems with most deadlift that is whiteness is the following: – Poor glute/hamstring activation when driving up through the contraction phase, this must be done through neural drive as often there is poor activation there naturally and the back will take over – The bar or weight rolling too far forward when eccentrically loading putting pressure on the lumbar and tension off the hamstrings – Going to low on a stiff leg deadlift and again switching off the hamstrings and rounding the lower back – Shoulders rolling forward rounding the back and not stabilising the upper body and core – Not controlling the eccentric phase when beginning the deadlift – Not keeping weight driving through the heels – Not moving the head in a neutral plane as the body moves – Not letting the chest travel over the bar SO my top tip for form with clients on a stiff legged deadlift for example is.
– Slowly lower the bar, keeping it tight to the body, on the thighs, keep your core tight and back neutral (thats the bend)
– Keep shoulders back and chest up driving up
– Pause at the bottom and squeeze your flutes and hamstrings before driving up (thats the snap ;)) – Lift your head as your lifting the bar keeping head in line with spine – Drive up through the heels and lowering on the heel, no weight on the toes.
Tip 3. GRIND IT
What do I mean by this?? Lift heavy, lift hard and push yourself in your workouts. Dont fear lifting heavy fatiguing the muscle, thats truly when change happens. What is even defined as “heavy”. Heavy to one person is different to another, it also depends on rep range, tempo, sets, overall volume and recovery periods.
A goal to keep in mind when training is push to fatigue, rather than focusing on a rep range work through those pain barriers. If you get to your 6-8 reps with ease push to 10…then next set up the weight, its too light! Keep pushing yourself, keep grinding it out. Your body needs shock and progressive overload to make changes so ensure every workout your aiming to improve not maintain and plateau. NOW this doesn’t mean loosing form. When your aiming for shape change and muscle activation ensure the weight is heavy enough to allow for a strong contraction, lengthening and shortening of the muscle in its full contractile range of motion whilst maintaining almost perfect form for at least 80% of the desired reps. There is NO point shifting a weight that is far too heavy and form as a result flys out the window. When you loose form you loose targeted muscle activation often, thus resulting in increased injury risk and or take over from other muscle groups you may not want or need to target.
Take for example a deadlift, if you have a rounded spine, poor neural drive from your hamstrings and glutes and don’t focus on keeping your head and spine neutral this may result in your lumbar taking the load and or neck/traps. Not activating the muscles your were targeting being glutes/hamstrings/upperback and core and putting pressure on other areas of the body. So lift a weight that keeps good form, fatigues you, makes you sweat, makes you push, but that you can feel the right muscle group activating on.
Trust me I didn’t used to have a butt either! Takes time, be patient and be consistent with both your training and nutrition! Photos 1.5 years apart with SQUATS and leg training 2-3 x per week.
SO get squatting 😉 and or try the below workout!
Alice x o