Today. we’re talking about butt play.
Why? Because butt play is something we should all embrace.
Today’s focus on butt play is a bit different than you’re probably thinking though.
Male Pattern Pancake Ass is a very real epidemic.
It’s something I once suffered from, and I’ve written about extensively. I know for damn sure that I’m not alone when it comes to MPPA.
Just take a quick walk down the street, and you’re bound to see dudes all over the place with a butt that’s flat as a board. This isn’t good, bros.
I’m not saying that you need to build a butt that JLo would be proud of, but you should have something back there.
Because having a decent backside is critical to a well-rounded physique.
If you’re dressing to kill and all of your pants are baggy around the butt, it hurts your overall appearance. Women notice.
It’s even worse when you’ve got a great upper body, and no buttocks at all. Then you just look weird, and you’re screaming out to the world that you don’t even train legs.
Not to mention building a better butt can actually help you with future lower back issues and overall strength levels.
Building a better butt is a no brainer.
Here are 4 movements you can start incorporating to build a better backside.
How could I skip this one? I couldn’t. Squats are one of the best damn exercises known to man and a go-to backside builder.
When it comes to building a respectable butt, squats are best done heavy and often.
Don’t go screwing around with goblet squats, front squats, or anything else. Back squat often, back squat heavy, and reap the benefits.
And when it comes to building a good backside, ALWAYS squat to depth.
Noticing a pattern yet? The classic lifts are backside builders. They’re also hard as heck, and that’s why a lot of people don’t bother doing them.
The deadlift is far-and-away my favorite exercise. It’s perfect for all things posterior chain, especially the behind.
Unlike the squat, the deadlift shouldn’t be performed as often.
If you’re squatting 3x a week, it’s advised to only deadlift 1-2x a week.
Why? Because the deadlift is an exhausting move for the nervous system, especially when done heavy enough.
You’ve got to give the CNS time to recover, especially when you’re squatting and doing other leg focused movements.
Barbell hip thrust
Bret Contreras is single-handedly responsible for turning this sexually explicit looking exercise into a mainstream backside annihilator.
The barbell hip thrust might be the single most effective exercise out there when it comes to building the butt. Unlike other exercises that place stress on the hamstrings, quads, or other leg muscles the hip thrust is all butt, all the time.
Even if you’re backside is a pancake, you can still move a surprising amount of weight on this exercise.
Don’t shy away from doing it heavy and often.
This is another Bret Contreras specialty. I started incorporating it into my warm-ups and was blown away by the butt pump that I got.
Monster walks are so effective because they focus on the glute medius over the gluteus Maximus, which what squats/deadlifts/hip thrusts primarily target.
Training multiple parts of your glutes is one of the most overlooked aspects of glute training.
You want to build a well-rounded butt, and to do so you’ve got to hit it from various angles. Insert that’s what she said joke.
I like performing monster walks as a warm-up before every leg training session, meaning I get them in at least 2-3x a week. Five minutes of these bad boys and your backside will be fried.
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