Squatting will not sufficiently train all the muscles of the Hip posterior as we are told to believe, and in some cases a squat will barely even challenge a glute depending on the individual structure and how they execute it.
If the goal is building a big “butt”. Maybe we need to start looking into all the movements the hip can do, as well as effectively challenging those muscles with the right exercises.
For the posterior of the hip we have “external rotation, abduction and extension. What exercises can we do to for these movements?
Keep your "Core" tight.
Is keeping your "Core" tight the right cue to give? As we see above when I try to keep my "core" tight doing a "Cable Row" it reduces my output and makes the above exercise harder.
High cable bicep curls.
Ever done high cable bicep curls? Without the support they can feel like a constant balancing act.
Here’s a way to generate far more output on your elbow flexors without having to juggle keeping your arm still.
Q: But isn’t adding support less functional?
A: If increasing output in some muscles cant be considered functional then I dunno what is.
A Bicep Curl Output Challenge.
Here we use a dynamometer to measure elbow flexion (biceps etc) output, with differing grips and wrist positions. As you can see, when we take the wrist out of the equation completely, we get a far higher strength reading. The implications are: If your goal is to maximally challenge elbow flexors then it might be useful to add in some exercises that exclude the wrist from time to time. This will allow you to generate greater force and lift heavier loads.
The "Butt Wink" is not always tightness. What people seem to miss is the possible causes of this. One possibility for a pelvic tilt is bone structure, this isn’t always caused by a tightness. If you are training and this is an issue, it could be caused by limited dorsi flexion, a long femur in comparison to tibia and fibula, hip socket depth or the femur neck length and angle.
often people are encouraged to go “ass to grass”, but if this isn’t structurally viable, maybe this person should not go as deep. Sometimes a squat may not be the best exercise for a person with these issues, or the range needs to be limited to their safe ranges rather than the choreography trainer have pictured for a perfect person. Just something to think about next time you see somebody “doing half reps” and if your trainer tries to force you in uncomfortable positions.