Building the perfect derriere…


Fitness woman with dumbbells.

Let’s face it. Those days of being skinny are over! Nowadays is all about curves. Normally people assume there are only 2 ways to build a round and perfect butt : squats and lunges. But there is a lot more to it.

In order to build round glutes is important to activate the muscle. If the glutes don’t fire they can’t be built simply because they won’t respond when performing the movement.

The glute muscle is not highly activated during daily life activities. In addition to this, desk jobs don’t help. Imagine sitting in your office chair for hours in the same position. There’s no movement

Let’s face it. Those days of being skinny are over! Nowadays is all about curves. Normally people assume there are only 2 ways to build a round and perfect butt : squats and lunges. But there is a lot more to it.

In order to build round glutes is important to activate the muscle. If the glutes don’t fire they can’t be built simply because they won’t respond when performing the movement.

The glute muscle is not highly activated during daily life activities. In addition to this, desk jobs don’t help. Imagine sitting in your office chair for hours in the same position. There’s no movement and no opportunity to use your glute muscles and therefore they often shut down and atrophy. But there is a lot we can do to fix this.

Another important aspect of the whole process of building a JLO butt is working on your mind muscle connection. Girls (and guys), this is HUGE! If your mind is somewhere else while you are performing the movements your glutes will not grow. You need to concentrate on each repetition and focus on the squeeze. And it burns and it hurts. But guess what? That’s exactly what we want. We want to look for that pain and that burn.

Here are some activation exercises you can perform before your lower body workouts. They are great as a warm up or simply to help you build that mind muscle connection.

1. Donkey kicks

2. Hip bridge

3. Clams

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