Bootyus Maximus sans gym, Part 2.
Here we go again. Phoenix bangin' on about butts. Why? What's his deal…? My answer to this question is I have no deal. Just a passion for sharing knowledge. In my last post on this body part, (link below) I mentioned a few body weight exercises (calisthenics) you can do which will isolate your glutes at large. Primarily your gluteus maximus, for this muscle group will shoulder most of the load brought upon it from those exercises. Anyway, if you haven't read my previous post on this (linked below), you should. When you do, or if you already have, you should know that I talked about how well conditioned glutes will sufficiently bridge your legs and torso together, enhancing your physical performance overall. Well in this post I am going to give you a few exercises you can do which will help bridge the gap between your gluteus maximus and torso. The money is in the details after all.
As the title of this post suggests, I will be explaining what I do to condition my gluteus medius area. This is where your butt meets your lower back and hip joint. For me, my g-medius training is roughly 40% of my total lower body training. Additionally, due to my current regimen, I only work these butt…I mean but(t)…I mean BUT once out of a 4-5 hour fitness regimen. Spread over 4-5 days of course.
Before I get onto explaining these exercises, I want to implore how important it is to hit the same muscle groups in multiple ways. From my days studying physics, I can recall working for a professor that made me run experiments, if you will, that were part of a larger plan he had towards this specific area of research. My contribution was taking measurements of something in a very specific, and scientific way. Essentially it was one way, among a multitude of other experiments, he was running which would measure the same thing. So, measuring the same thing, using different measurement methods.
I can still recall a conversation he had with the Materials Science professor he was renting the lab from. This guy seemed baffled by my profs methodology. Whom, by the way, was rather self-assured as evident by the rye smile on his face. As if to scoff at his Materials Science colleagues clueless nature. It was actually some funny banter I was within earshot of. Anyway, I digress...
On a different sort of front, yet ever so similar, I can tune a guitar using three different methods…to achieve the same tuning. There does exist different results from each method. They vary ever so slightly, yet ever so differently.
This multi-method approach explained in these last two examples are crucial. In the case of my professor’s research, if he were to rely on one single measurement method, there would be no way to compensate for inherent measurement errors. Whether of the human or equipment variety. Similar in the case of tuning of a guitar. By relying on one method alone, slight errors will go unchecked. However, each of the three separate tuning methods together allows you to temper the instrument. Because each method varies ever so slightly, this redundancy catches small discrepancies inherent in any one method. Thus they will be nullified. Ditto for the research measurements.
Going for big results by just focusing on growing your gluteus maximus will not cover your glutes in full, and therefore leave performance on the table. The idea behind my philosophy towards exercise is performance, and long-lasting health, first. Form will follow function. In other words, focus on exercise bolstering your physical performance and health. The aesthetics will follow.
OK… Here are the exercises to get your gluteus medius goin'.
→ Walking Lunges
These are rather easy to grasp a hold of, but require physical space to execute. Simply put, start by standing on your feet and back straight. Take one step forward and kneel down to one knee. Then, stand upright by your planted foot, take another step forward, and kneel down on your other knee. Then upright again by your planted foot. (Example: Step forward with left foot, kneel down onto right knee. Then, stand upright by your left foot, and step forward with your right foot. Kneel down onto left knee. Stand up by your right foot.) Upon completing this motion, you will find you have traversed forwards by two steps. Or you have walked forwards while lunging down to one knee at a time, with each step. Hence, the name walking lunges. Try to keep only one foot touching the floor at a time during each forward step. Your back should remain straight the whole time. Use your arms for balance. If you are new to exercising, then go for twenty steps forward at minimum. If this is too difficult at first do less. Too easy you say, do more.
→ One Legged Deadlifts
These will be a little more challenging and require you to really concentrate on your balance. Once mastered however, these will pay dividends not only for your overall glute conditioning, but your core activation, and balance. Essentially, the idea is to bend over one legged. But, you will be doing so by keeping said leg relatively straight. As in, only a slight bend to the knee. In fact, resist locking out your knee. So with one leg, bend over forwards rotating about its respective hip socket. Your other leg should stay in line with your torso throughout this motion. Thus, it will naturally lift off the floor backwards. Keep this free leg straight. This will act as a counterweight…to your torso. Use your arms for side-to-side balance. Bend forwards until your torso, and free leg, are parallel to the ground. Then, bring yourself upright to a standing position again. This is one repetition (rep) for one leg. Repeat for the other leg. Throughout this movement, keep your back straight and core tight. Initially, shoot for at least 10 reps per set.
The idea for both these exercises is to do 3-5 sets, for as many reps as you dare. Since you will be using your own body weight, to really get these to work a large number of reps will be required. Ideally, the last few reps of your last set should barely be doable with proper form. Over time, always try to improve, or out do what you previously have done. This is the only way you will get better. Getting better is the name of the game…!
Once you get into a routine of doing these you shall feel a mild soreness just as the top of your backside as it meets your lower back. Do not fear the soreness. Over time, it shall become mild and only serve as a reminder that what you are doing is working, and where. These, along with the isolated glute work described in my other post (link above) will help fortify your backside providing a very strong foundation of physical performance. Oh, and your butt will look bigger and better too. If you’re into that…
Let’s Make The Peach Great Again.
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