Bug walk combines intense gluteal contractions in multiple dimensions to intensify and allow you to dial up the gluteal burn to sculpt a firm, shapely butt

Bug Walk – The Ultimate Glute Burner

Turn up the heat on your glutes

If you want to sculpt a firm, shapely butt you've got to stop doing the same old repetitive one-dimensional linear squats that everyone else is doing and start learning moves that are varied, constantly changing and challenging your gluteal muscles to adapt to novel alignments, twists, angles, loads and demands.  There is no better way to accomplish all of that in a single dynamic move than bug walk.

Breathless and feeling the burn on the first rep

The way you know you're really dialing up the intensity is if you start feeling the burn on the first rep.  This ultimate killer-cool glute burning move is adaptable to your skill level so you can adjust the setup to maximize the intensity every time.

Nobody has taught you this move

No one has taught you this move because they assume it's beyond your capabilities, and the standard fitness training isn't designed to teach you how to push beyond your own limits.  So the reason you're not seeing results you love in the mirror is that you've accepted the limitations others have placed on you.

That ends today

That BS ends today.  Learn this one move and you can turn up the heat on your gluteal muscles every single time you workout.  So why not start making every second of every workout count where it matters - a firm, beautifully sculpted butt you can see in the mirror.

The setup

Getting into the setup position requires an intense eccentric contraction of the gluteal muscles - you can adjust the intensity by lifting your tailbone higher

Getting into the setup position requires an intense eccentric contraction of the gluteal muscles - you can adjust the intensity by lifting your tailbone higher once your hands are anchored under your toes

This Awesome Move in 5 Easy Steps

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Maximal definition from maximal lengthening

The hip forward fold

The key is to set up an intense end-terminal eccentric contraction of the gluteal muscles so that they are fully lengthened before the concentric contraction phase begins.  This is accomplished first with a deep forward fold at the hip, bringing the upper body into parallel alignment with the thighs.

The first step in setting up the eccentric gluteal contraction is a forward fold at the hip that establishes parallel alignment between upper body and thighs

The first step in setting up the eccentric gluteal contraction is a forward fold at the hip that establishes parallel alignment between upper body and thighs

Anchoring for opposing muscle forces

Wrapping your hands first between your calves and then around the outside of your feet and anchoring them under your toes gives you opposing muscle force to deepen the gluteal eccentric contraction with an upward thrust of your tailbone.

Lock the hip fold into place  with the hands anchored under the toes

Lock the hip fold into place with the hands anchored under the toes

Turning up the heat on your glutes

Locking your arms into place by wrapping your hands around the front of your toes and literally stepping on your hands (which is why I always use a soft surface like grass, a yoga mat, or sand - the beach is the ideal place to practice bug walk) gives you an adjustable lever you can use to dial up the intensity of the eccentric gluteal contraction before you start moving in the concentric phase of bug walk.

The upward thrust of the tailbone while the arms anchor the hip fold give you an intensity lever you can adjust so you feel the gluteal burn right away and start seeing results

The upward thrust of the tailbone while the arms anchor the hip fold give you an intensity lever you can adjust so you feel the gluteal burn right away and start seeing results

Learning to push your own limits

This is where you get to decide the exact level of intensity you can tolerate and explore pushing your own limits.  Lift your tailbone high enough into the air so you feel the burn in your glutes right away.  This maneuver gives you a built-in lever to adjust the intensity to your own limitations and learn how to push the envelope. 

The biomechanics of bug walk motion

Each concentric lifting of a heel starts from a deep end-terminal eccentric contraction, maximizing the stimulation of gluteal muscle fibers

Each concentric lifting of a heel starts from a deep end-terminal eccentric contraction, maximizing the stimulation of gluteal muscle fibers

Start walking backwards by lifting your heels

When you are comfortable in the setup position and you are able to squat up and down, lengthening the gluteal fibers, then you are ready to progress to the dynamic concentric phase of the bug walk. 

In my experience, if you've never tried a move like this it's a little easier to start walking backwards, balanced on your heels.  once you get the hang of it, you will be able to also propel you body forward, sideways, or any direction you choose.​

Start by lifting one heel at a time and walking backwards.  Keep your tailbone high and your hands wrapped around your toes

Start by lifting one heel at a time and walking backwards. Keep your tailbone high and your fingers hooked around the front of your toes

Intensify the gluteal contraction

Each time you lift one of your heels of the ground, you will feel the intense concentric contraction of the gluteal muscle on one side and the intense isometric contraction stabilizing your body weight on the other side.

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Try different directions

As you rock from side to side and propel your body backwards and then forward, the quicker you move and the higher you keep your tailbone in the air, the greater volume of gluteal fibers will be activated, including slow-twitch and fast-twitch.

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of gluteal fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard squats you're probably wasting your time and energy with now.​

Bug walk is an isometric and dynamic move that starts from an intense isometric gluteal contraction so it's laser-focused on the results - the firm, sculpted butt you want to see in the mirror

Bug walk is an isometric and dynamic move that starts from an intense isometric gluteal contraction so it's laser-focused on the results - the firm, sculpted butt you want to see in the mirror

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction through the entire move so you always feel the burn, and all of your time and effort is laser-focused on results - that firm, defined, shapely butt you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard squats will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

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