PE F.A.D Buster|Open Chain Exercises and Glute Development

“Trying to build a butt with fire hydrant kicks is like trying to sculpt marble with an emory board.”

Terrence Thomas

The gluteus maximus muscles is designed for power and large movements such as squatting, running, jumping, and lunging. Therefore to develop the glutes, these movements must be performed. Whose butt would you rather have? A marathoner’s or a sprinter’s like Flo-Jo’s?  One of the major differences in the two “runners” is the intensity and muscle fiber recruitment that each of them performs. The marathoner moves in a slow and steady pace utilizing slow twitch muscle fibers. On the other hand sprinting activates the fast twitch fibers, which the glutes are predominantly composed of. This puts the butt in a perfect position to respond favorably. The squat and lunge patterns are the best for developing and shaping the butt. All squatting and lunging is done in a closed chain pattern (i.e. the feet are on the earth and the leg is moving the body away form the earth). This allows the glutes to be used in the exact way in which they are designed. Closed chain exercises for the lower body also promote optimal neural drive in the muscle. to learn more about neural drive, refer to my neural drive article in RxMuscle that explains it all. #neuraldriveincreasemuscletone #closedchainexercise