Admit it, we all wanna look absolutely great. That’s the reason we all go to the gym. We want something to show when our shirts goes off, we want to collect as many stares as much as how Mario wants to save the princess.

So we go to the gym, do a set of legs, two sets of back and 50 sets of chest and arms. In the end we end up looking jacked from the front but our back looks like a piece of cardboard. A Laminated cardboard.

It’s no surprise that lifting weights makes you look pretty damn awesome. That’s why you see all the guys flooding to the weights and machines while ladies lift pink dumbbells to get “tone” arms.

The guys want huge chest and guns while ladies want “tone” arms and abs and a nice butt.

What the ladies do is after 15 minutes of light weight“toning” the jump on the stair climber for 1 hour hoping to develop a 2.0 version of Shakira’s hips don’t lie.

I admire your desire to train, however you are doing it wrong my lady.

So I wrote this post to help both guys and girls to join forces and create a bootylicious nation.

Guys should train their butts as well. Honestly speaking having something to boast under your back pocket besides your wallet is something girls are attracted to. So ladies tell that to your man and get them to train their asses off (pun intended)!

While having some junk in your trunk is pretty awesome, training the ass muscle AKA the Glutes has a ton of benefits.  In this post I am going to narrow it down to just 2 reasons on how ass training can help change your life. At least the back side of life.

*A huge shout out and thanks to Bret Contreras, the Yoda of all training ass related. I’ve learned a ton from Bret and keep up the kick ass work good sir!*

Before we start, this is a little something for all the nerds out there. Without boring my other readers, here is the function of the glutes muscle: Hip extension, hip external rotation and abduction of legs( imagine showing your crotch while sitting down).

Besides that, the Glutes are fast twitch muscles capable of generating huge amount of force and is less likely to get fatigue as easily as compared to other muscles(think of thrusting during coitus?).

So enough of the science lessons, let’s talk about the get down to BOOTY BUSINESS!

1. Posture and function of the body.

Office job nation and desk jockeys spend most of their time sitting down on their asses in front of a computer. As a result, we put our butts under tremendous pressure and heat by sitting on them. Skinny jeans contribute to this as well.

This would result in something called butt lamination as Kstar likes to call it.

Butt lamination does not make your butt cheeks tear proof, but it flattens your butt and gives you nothing to show no matter how skinny or tight your jeans are.

It is directly related to ass amnesia. This is when your ass, just like your brains, cease to exist because you don’t use it. If you don’t use it, you’ll lose it rings true for both your ass and your brains.

So ass amnesia shuts down the glute muscles causing it to lose its function. Hip extension which is found in a lot of our daily activities is then taken over by the hamstring and the lumbar spine.

When the lumbar spine takes over this job, it is needed to generate force to carry our hip extension. However that is not the function of the lumbar spine and ass amnesia is a one way ticket to low back pain.

Besides that, most of the population suffer from anterior pelvic tilt (APT). APT is when the muscles anterior (in front) chain like your rectus femoris, illiacus and psoas are tight. This causes a pull on your pelvis causing a forward tilt and your butt to stick out like Donald duck.

When our butts get laminated and  loses it function to actually balance the pulling force from the front, this will result in an anterior pelvic tilt. Some of the problems caused by anterior pelvic tilt are low back disorders and tight hamstrings. Trust me it’s not something pretty.

Lastly, weak glutes can also cause knee pain especially in the athletic population. Weak glutes will not be able to produce sufficient force to abduct their legs; this might cause the knee to buckle inwards during activity. This is known as valgus stress and can cause serious damage to someone’s knee. Remember RG3?(might not be weak glutes tho)

A study also proves that people with Patello femoral pain (fancy word for your knee) showed a decreased of force production in hip external rotation and abduction.

Yes, you guessed it right; they are both the functions of the glutes.

2.  Improve athletic abilities and performance

Bret Contreras has written about how training the glutes will improve sprinting performance. I am in no way an expert in sprinting biomechanics, but whenever I go for a good sprint(not your leisure jog) I usually feel some tingles in my ass the next day.

Besides that, ever since I added glute work into my training, I noticed that I sprinted much faster. Almost cheetah fast.

Most athletic endeavors require some form of sprinting and running. Therefore training your glutes might just help you get better at your 40 yard dash. Another thing take note is that the glute plays a huge role in deceleration, acceleration and change of direction in activity.

This is why athletes who perform these activites and have weak glutes might experience low back pain, hamstring pulls and groin injuries.

Strengthening the glutes will help minimize all those fun stuff, I mean who doesn’t like groin injuries?

For those who do not participate in any form of athletic activity and solely lift weights, don’t worry I didn’t leave you out.

We all know that the moving heavy weights on the deadlifts and squats are pretty bad ass. Moreover they are both effective exercises for putting on mass.

The glutes plays a huge role in both the squat and deadlifts. A huge hip extension is required to help finish the squat.

As for the deadlifts, the main function of the glutes is to abduct the hips, however at the top of th movement hip extension is required to complete the lockout. Think of squeezing your glutes and humping the bar, hard.

One cue commonly used to improve both the squat and deadlift is to actually force the knees out. Doing this movement will help recruit the glutes and help produce more force. As a result more weight can be move and kick ass points will increase simultaneously.

Moreover having a strong glute contraction on other exercises would provide a stronger base to push some heavy weights. This is especially important not only to move heavy weights but to keep your back safe during the military press.

Now do you see why everyone should train their glutes?

3. It has a huge carry over to making love(bonus).

Tell me how this movement does not have a carry over to some happy time.

Wrapping up.

I’ve given you 3 reason why everyone should consider including some form of glute work in their training.

After all to you do actually need to have an ass to kick ass. <—-Click To Tweet the Love!

I know you are probably wondering where should I start? I will cover this in detail in part II of glute domination. So keep your ass slitted down (pun intended) and wait for the next part.

In the mean time try adding some clamshells your daily activities and actually feel your butt working.

Maybe for the first time ever.

So have I persuaded you to train your butts or do you already have some form of ass training? Any questions on the technical terms for the none nerds out there?  Comment below and don’t forget to share this to let the world know that our hip’s don’t lie

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