3

votes

Hack My Butt! (Will TMS pull another Brett Favre???)

Answered on August 19, 2014
Created July 10, 2011 at 12:01 AM

No, this is not a cheap trick to get TMS to come back out of retirement. (If he does I am gong to call him Brett Favre from now on).

I genuinely need some tips on activating and strengthening my glutes. They are too pancakey for my taste - also too weak.

Right now I do heavy lifting that includes squats, deads, one legged squats, one leg bulgarian deadlifts, step ups with weights, dynamic step ups (jumping), and box jumps.

I still feel like they are "dead" or don't fire right. Any butt tips?

(Oh and this is soooooo Paleo as those HGs have strong bottoms!)

9ce78c27a506960f3e4254727b024b75

(105)

on August 17, 2012
at 08:33 AM

I hear this and I swear I have the mind muscle connection but my ass is shrinking blahhh..

6714718e2245e5190017d643a7614157

on January 18, 2012
at 03:39 AM

Mer, did you ever buy the kick scooter???

0dbd7154d909b97fe774d1655754f195

(16131)

on July 13, 2011
at 07:08 PM

What to the WHO?

D1c02d4fc5125a670cf419dbb3e18ba7

on July 13, 2011
at 06:05 PM

@Meredith - Favre is back http://paleohacks.com/questions/51165/ada-eating-a-diet-high-in-sugar-does-not-cause-type-2-diabetes/51410#51410

C4134ed417dbc0a6b79ab2cee32632d3

(1811)

on July 11, 2011
at 09:25 PM

I think this is the same thoughts that I was having too. I'm a SAHM too, but worked in offices most of my life (and slouched!).

C4134ed417dbc0a6b79ab2cee32632d3

(1811)

on July 11, 2011
at 09:23 PM

Glad to be of assistance. I know it's one of mine and I know that my legs are pretty tight (not from exercise, just they way they always seem to have been!).

0dbd7154d909b97fe774d1655754f195

(16131)

on July 11, 2011
at 03:34 PM

This is so right on the money. I don't work at an office (I'm s stay at home mom) and the only time I am not standing, walking or sprinting after kids is when I am sleeping :) However, I think I have had a lifelong "imbalance" of sorts. The heavy deads have really helped to wake my glutes up. I am now wondering if overly tight hamstrings may also play a role as I feel I over-activate them. THanks!

Fbd2f71e901c267794d07c4b8cf2b5b0

(285)

on July 11, 2011
at 09:46 AM

Pulling mechanics is really the secret, which isn't all that secret at all. There should be a huge deal of difference in your true DL and the Stiff-legged variety...especially when it comes to how much of your back is involved. In a good deadlift, it hurts everywhere, not just your back. ;)

Ce7e28769d92d5de5533e775b1de966e

on July 11, 2011
at 02:24 AM

It is a great video, Jeff, thanks for posting! As @LastingOne posted, pro's really work on their cadence and technique. When the left foot is pushing down, the right foot is coming up, it's an orientation that the feet will maintain in relation to how they're clipped into the pedals. You can really push and pull - it's all rhythm, method and flow. I'm very lucky to have friends who ride pro and will freely offer advice, critique, and give guidance. Thanks to them I'm happily dancing on my rides - great analogy @LastingOne! Now let's all get arses of steel!

D1c02d4fc5125a670cf419dbb3e18ba7

on July 11, 2011
at 12:52 AM

Guess the Fun Governors didn't like the other thread. Oh well, it was fun while it lasted :-)

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 11:41 PM

This is great. I totally think this is one of my major problems. Thanks!

Bd142c32b4055224d3191461f1f57520

(1098)

on July 10, 2011
at 11:24 PM

Indeed Jeff! It is a great video. Pro cyclists have to learn the effectiveness of utilizing the entire pedal stroke, not just mashing like you described. When I was riding, it was amazing the difference in efficiency, power and stamina when I relearned how to pedal- seems so simple, but it is a dance. I look forward to doing the Livestrong exercises as us equestrians would also benefit from it!

64433a05384cd9717c1aa6bf7e98b661

(15236)

on July 10, 2011
at 06:55 PM

If I may add, cycling won't automatically give you a butt because it is possible to activate your quads only (think mashing down on the pedals only, and not pulling up). The exercises in the video I posted were pretty much designed to get cyclists to activate the glutes.

5d634d1262836c2a30f89734ed2f3eb4

(0)

on July 10, 2011
at 05:49 PM

Thanks for this link! I really digging the rest of the videos in that series.

6426d61a13689f8f651164b10f121d64

(11478)

on July 10, 2011
at 01:47 PM

Agree that road cycling is beneficial to the female form. Some of the best ladies' legs and derrieres in town can be seen at local road rides.

Bd142c32b4055224d3191461f1f57520

(1098)

on July 10, 2011
at 06:21 AM

I know that endurance sports aren't paleo recommended, but bless the spandex-clad Le Tour menfolk and their fabulous legs/derrieres. Road cycling did give me a nice curvaceous (and strong) tookus.

D1c02d4fc5125a670cf419dbb3e18ba7

on July 10, 2011
at 03:57 AM

The fact you knew the line makes me want to see your butt even more. Tease!!!

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 03:54 AM

Oh, and I know an Old School reference when I read one!

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 03:53 AM

PH might be a safe place - but a picture of my butt might show you something so cool, something you don't event know about, that you just might freak out.

D1c02d4fc5125a670cf419dbb3e18ba7

on July 10, 2011
at 03:52 AM

http://www.youtube.com/watch?v=ByG2BnWeACU

8be7a492e2844e2ad5595a6c73974f99

(891)

on July 10, 2011
at 03:32 AM

yeah meredith...that whole core thing is integral. i can only imagine the stress of pregnancy..twice. intense. good luck!

D1c02d4fc5125a670cf419dbb3e18ba7

on July 10, 2011
at 03:27 AM

I thought we were in the trust tree, the nest???

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 03:09 AM

You dear one are cheeky - pun INTENDED!

D1c02d4fc5125a670cf419dbb3e18ba7

on July 10, 2011
at 02:53 AM

I feel I cannot properly answer your question without seeing a proper picture of the aforementioned ass.

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 02:40 AM

yeah - I'm a 115 lb woman and my dead is like 130 ish? I don't trust my low back enough yet.

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 02:23 AM

Now, that's a return on investment - thx!

64433a05384cd9717c1aa6bf7e98b661

(15236)

on July 10, 2011
at 01:08 AM

glad you like! I really noticed a difference after doing these exercises for a week or so. I've done them somewhat regularly for about a year now.

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 12:54 AM

right mks? My lower back has been jacked since having 2x babies - I dunno, but I think my weak posterior is to blame!

8be7a492e2844e2ad5595a6c73974f99

(891)

on July 10, 2011
at 12:48 AM

just did this. feels really good to work that particular set of muscles.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on July 10, 2011
at 12:44 AM

I have the Cruiser. I think I should have gotten the A5 Lux.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on July 10, 2011
at 12:43 AM

Kick scooters: http://www.razor.com

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 12:34 AM

my posterior thxs you!

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 12:24 AM

What the blooody heck it all is a kick scooter - I want one and I don't even know what it is! Also - I forgot about sprinting! I've been doing hiit on an airdyne, but I've let the running sprints go by the wayside. THX for the reminder.

  • 0dbd7154d909b97fe774d1655754f195

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7 Answers

6
64433a05384cd9717c1aa6bf7e98b661

(15236)

on July 10, 2011
at 12:31 AM

Here is a great video showing a set of quick and easy exercises to develop (and learn to activate) your posterior chain. i.e. butt

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 12:54 AM

right mks? My lower back has been jacked since having 2x babies - I dunno, but I think my weak posterior is to blame!

8be7a492e2844e2ad5595a6c73974f99

(891)

on July 10, 2011
at 12:48 AM

just did this. feels really good to work that particular set of muscles.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on July 10, 2011
at 01:08 AM

glad you like! I really noticed a difference after doing these exercises for a week or so. I've done them somewhat regularly for about a year now.

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 12:34 AM

my posterior thxs you!

8be7a492e2844e2ad5595a6c73974f99

(891)

on July 10, 2011
at 03:32 AM

yeah meredith...that whole core thing is integral. i can only imagine the stress of pregnancy..twice. intense. good luck!

5d634d1262836c2a30f89734ed2f3eb4

(0)

on July 10, 2011
at 05:49 PM

Thanks for this link! I really digging the rest of the videos in that series.

4
Ce7e28769d92d5de5533e775b1de966e

on July 10, 2011
at 02:15 AM

Have bike, have butt. The best racers in the world use their glutes more and the less proficient racers rely on their quads. Le Tour is on now so plenty of spandex clad riders to check out :) I don't know what your workout schedule is, but if you do a 30 minute resistance session of deadlift, single leg box jump, quad specific barbell squats, then follow it with 30 minutes of HIIT with cycling? You'll be able to bounce a quarter off your bum and get fifty cents back in no time :)

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 02:23 AM

Now, that's a return on investment - thx!

64433a05384cd9717c1aa6bf7e98b661

(15236)

on July 10, 2011
at 06:55 PM

If I may add, cycling won't automatically give you a butt because it is possible to activate your quads only (think mashing down on the pedals only, and not pulling up). The exercises in the video I posted were pretty much designed to get cyclists to activate the glutes.

6426d61a13689f8f651164b10f121d64

(11478)

on July 10, 2011
at 01:47 PM

Agree that road cycling is beneficial to the female form. Some of the best ladies' legs and derrieres in town can be seen at local road rides.

Bd142c32b4055224d3191461f1f57520

(1098)

on July 10, 2011
at 11:24 PM

Indeed Jeff! It is a great video. Pro cyclists have to learn the effectiveness of utilizing the entire pedal stroke, not just mashing like you described. When I was riding, it was amazing the difference in efficiency, power and stamina when I relearned how to pedal- seems so simple, but it is a dance. I look forward to doing the Livestrong exercises as us equestrians would also benefit from it!

Bd142c32b4055224d3191461f1f57520

(1098)

on July 10, 2011
at 06:21 AM

I know that endurance sports aren't paleo recommended, but bless the spandex-clad Le Tour menfolk and their fabulous legs/derrieres. Road cycling did give me a nice curvaceous (and strong) tookus.

Ce7e28769d92d5de5533e775b1de966e

on July 11, 2011
at 02:24 AM

It is a great video, Jeff, thanks for posting! As @LastingOne posted, pro's really work on their cadence and technique. When the left foot is pushing down, the right foot is coming up, it's an orientation that the feet will maintain in relation to how they're clipped into the pedals. You can really push and pull - it's all rhythm, method and flow. I'm very lucky to have friends who ride pro and will freely offer advice, critique, and give guidance. Thanks to them I'm happily dancing on my rides - great analogy @LastingOne! Now let's all get arses of steel!

3
C4134ed417dbc0a6b79ab2cee32632d3

(1811)

on July 10, 2011
at 08:12 PM

I'm going to come at this from a completely different angle. Alignment. I follow a blog about biomechanics and Katy Bowman, the author has a lot of stuff to say about they way that most people walk, sit etc.

Have a look at this post and see if you can do the movements without your tailbone tucking under: http://www.alignedandwell.com/?p=1310&option=com_wordpress&Itemid=223

ps. Not suggesting that you can't, but if you feel that your glutes aren't firing, maybe it is more about alignment that anything else? And of course, I might be completely on the wrong track, but worth mentioning :) .

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 11:41 PM

This is great. I totally think this is one of my major problems. Thanks!

C4134ed417dbc0a6b79ab2cee32632d3

(1811)

on July 11, 2011
at 09:23 PM

Glad to be of assistance. I know it's one of mine and I know that my legs are pretty tight (not from exercise, just they way they always seem to have been!).

2
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on July 11, 2011
at 03:18 PM

It's not the exercises, it's training yourself to actually use the right muscles in the exercises. Deadlifts, Heavy Squats, Hill sprints on a bike, Rowing...All of those have the POTENTIAL to use glutes and hamstrings almost exclusively. However unless you're activating those muscles on purpose, you're probably defaulting to just using your quads. I'm now about three years into a pretty serious strength-based crossfit program, and it's only this summer that I've learned how to actually activate the glutes and hamstrings in those workouts (and it's really helped my mountain biking too now that I can easily turn on the hamstrings and not rely only on the quads). Generally, if you have a office-type job or really any jobs where you spend the majority of your day sitting, your posterior chain will be pretty weak and hard to turn on. Normally I'd recommend getting a trainer of some kind to help you, but most trainers aren't smart enough to know how to train that. So unless you find someone who knows how to teach you to activate the posterior chain, you'll have to figure it out for yourself. I'd focus on Deadlifts and Squats. Do them heavy enough that you feel it, but light enough that you can play around with form a little. Try things like keeping your weight way back on your heels, sticking your butt back, whatever makes you feel the weight in your glutes and hamstrings and NOT in your quads. If you feel it in your quads you're doing it wrong. Be patient, it really did take me a long time to figure it out, but then I'm kind of an uncoordinated nerd, so maybe this comes naturally to lots of people.

0dbd7154d909b97fe774d1655754f195

(16131)

on July 11, 2011
at 03:34 PM

This is so right on the money. I don't work at an office (I'm s stay at home mom) and the only time I am not standing, walking or sprinting after kids is when I am sleeping :) However, I think I have had a lifelong "imbalance" of sorts. The heavy deads have really helped to wake my glutes up. I am now wondering if overly tight hamstrings may also play a role as I feel I over-activate them. THanks!

C4134ed417dbc0a6b79ab2cee32632d3

(1811)

on July 11, 2011
at 09:25 PM

I think this is the same thoughts that I was having too. I'm a SAHM too, but worked in offices most of my life (and slouched!).

9ce78c27a506960f3e4254727b024b75

(105)

on August 17, 2012
at 08:33 AM

I hear this and I swear I have the mind muscle connection but my ass is shrinking blahhh..

1
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on July 10, 2011
at 03:33 PM

As a former rower, I recall the "rower's ass"

Probably from the same kind of strength motions as squats and deadlifts but you could use more rowing in your conditioning work

1
Fbd2f71e901c267794d07c4b8cf2b5b0

on July 10, 2011
at 02:30 AM

Deadlift and Deep Squat should be doing it, but you can consider Reverse Hypers if you can locate a machine for them. I'm not a big fan of machines in strength training, but Louie Simmons from Westside Barbell uses them, so who am I to criticize?

As far as "firing" is concerned, if you are to the point of your programming where "dynamic" lifting days can be programmed in...then that might help a great deal. The idea is to take these lifts, but the weight down to 50% of your 1RM and try to perform them in an explosive manner. I wouldn't bother, though, if your DL isn't at least 2xBW.

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 02:40 AM

yeah - I'm a 115 lb woman and my dead is like 130 ish? I don't trust my low back enough yet.

Fbd2f71e901c267794d07c4b8cf2b5b0

(285)

on July 11, 2011
at 09:46 AM

Pulling mechanics is really the secret, which isn't all that secret at all. There should be a huge deal of difference in your true DL and the Stiff-legged variety...especially when it comes to how much of your back is involved. In a good deadlift, it hurts everywhere, not just your back. ;)

1
A89f9751a97c3082802dc0bcbe4e9208

(13978)

on July 10, 2011
at 12:21 AM

Sprint.

Get out and run as fast as you can a couple times a week.

P.S. Do lunges too. Every day.'

P.P.S. Maybe buy a kick scooter and scoot around.

P.P.P.S. Also take up skiing. ;)

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on July 10, 2011
at 12:43 AM

Kick scooters: http://www.razor.com

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on July 10, 2011
at 12:44 AM

I have the Cruiser. I think I should have gotten the A5 Lux.

0dbd7154d909b97fe774d1655754f195

(16131)

on July 10, 2011
at 12:24 AM

What the blooody heck it all is a kick scooter - I want one and I don't even know what it is! Also - I forgot about sprinting! I've been doing hiit on an airdyne, but I've let the running sprints go by the wayside. THX for the reminder.

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