The pike handstand gluteal inversion move gives you a powerful eccentric contraction on one side with a concentric contraction on the other for optimal definition of the butt-cheek

Not Loving the Butt in the Mirror? Try These Glute-sculpting Inversions

Inversions can be Game-Changers For The Shape of Your Butt

The power of inversions is that they literally flip the script, turning muscle fibers upside-down and using the force of gravity and body weight in the opposite direction.

What makes a beautiful butt-cheek? The infragluteal fold where the muscle fibers tuck under and up toward the origin of the hamstring muscle (fiber direction shown in yellow, red arrow points to fold) is the key to making the gluteal muscles pop.

What makes a beautiful butt-cheek really pop? The infragluteal fold (red arrow) where the muscle fibers tuck under and up toward the origin of the hamstring muscle.  The tighter this tuck, the more hyper-defined the butt cheek looks.

Pike Handstand

This is a powerful position just to establish and to hold.  The key is forming your body into an "L" shape for maximal lengthening of the gluteal fibers so they are in an intense eccentric contraction at the beginning of the move.

Step-by-Step

The starting position is critical - optimize gluteal definition by establishing a deep eccentric contraction of the lower gluteal fibers

The starting position is critical - optimize gluteal definition by establishing a deep eccentric contraction of the lower gluteal fibers

Begin by using a tree or wall for support.  At first it may be a challenge just to get a 90-degree bend at the hip in this position.  So start with your feet high up the tree and gradually walk your feet down as you press your feet firmly into the tree while straightening your legs and pushing your tailbone out so it's directly over your head.  Straighten your entire spine from your tailbone to the back of your head.   When your body is stable in the starting position,  let gravity pull on your straight legs to deepen the eccentric contraction of the gluteal fibers - this will have a dramatic effect on muscle definition.

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Isometric and Eccentric Gluteal Contraction

Start by holding the inverted "L" position for as long as you can.  This will only be a few seconds at first, but you will soon notice significant gains in stamina and muscle definition.

When you are feeling strong and stable in the starting position, you are ready to progress to the power move - the concentric muscle contraction that really makes the gluteal fibers "pop".

Forming an inverted "L" with your body maximally lengthens the gluteal fibers

Forming an inverted "L" with your body maximally lengthens the gluteal fibers

Power-Kick Up into a Maximally Contracted Position

Powerfully extend at the hip and lift one heel into the sky keeping the leg straight while the other foot stays on the tree or hangs down with the pull of gravity.   This combination of concentric muscle contraction on one side with eccentric contraction on the other activates a massive volume of muscle fiber in the gluteal muscles.

The magic power of the pike handstand kick is the opposing muscle forces using different contraction types on opposite sides

The magic power of the pike handstand kick is the opposing muscle forces employing different contraction types on opposite sides

Hold the Fully Contracted Position

Once you reach the fully contracted position, hang the sky foot over the top balancing most of your body weight directly over your shoulders.

Challenge yourself to hold the maximally contracted position for as long as you can, usually only a few seconds at first.  Then lower the sky-foot back to the tree and repeat on the opposite side.

Remember to keep your core tight, and your spine and legs straight throughout the entire move.

The fully contracted position - intense concentric on one side, intense eccentric on the opposite

The fully contracted position - intense concentric on one side, intense eccentric on the opposite

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

The only results that really matter are the ones you see in the mirror.  So stop wasting your time with repetitive, linear, core-stabilized, mid-range, one-dimensional isolation moves and start sculpting a body that you will love.  Glute-sculpting inversions are a great way to start.

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