fitness in a flash

Shape Up: We Want Big Butts And We Cannot Lie, Part Three

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Part 3 of 3

Alright, athletes of Queerty.  You’re mobile as per the BUTT rule, you’re SASSY and activated, and now you’re ready to get a strong-ass…ass!  The time has come to move a lot of weight around, and I don’t mean the current junk in your trunk; I mean BARBELLS. Below, I’ll rate the best barbell movements for developing a strong butt (and, spoiler alert: it’s not just about squats anymore) as well as sub-types and common faults to avoid. 

[But first, a necessary but admittedly annoying preface: I am by no means encouraging you or anyone else to attempt these fairly precise and complex barbell lifts with zero experience. Please seek hands-on guidance from a fitness professional certified in strength training (that is, a Certified Personal Trainer or Crossfit-certified coach who uses barbells themselves; not a spin, barre, pilates, or yoga instructor; and definitely not your gym buddy). Phew. OK, now for the fun stuff!]

The following table is inspired by science!  Read more here and here

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*Try as we might, a back squat will never have more glute activation than itself.

And there you have it, athletes, a three-part series about butts. It is my hope you’re now inspired to “get up off that thang” and become your strongest, from the bottom up. 

For more information or to book a class, visit www.phoenixeffectla.com.

The Phoenix Effect, a functional group fitness studio that gets you in shape fast, is offered exclusively at 7264 Melrose Ave., Los Angeles, CA.