Hyper-Define Your Infra-Gluteal Fold With One Power Move
The Best Move I Know for the Infra-Gluteal Fold
This is an explosive power move that will hyper-define your infra-gluteal fold. Why is this important? The lower gluteal fibers (shown in yellow in the above image) form the contour of the butt-cheek. You can dramatically enhance their definition with a tighter tuck of the infra-gluteal fold (red arrow).
The Jump Rope Squat
Start in a slight squat with flexed knees and hips and practice jumping in place while maintaining the flex. Keep your eyes on the sky and your back arched. It will feel strange at first but you only need to get an inch or two off the ground.
Once you are able to get your toes off the ground while maintaining the partial squatting position, try turning the rope a few times, then a few more.
Each "jump" is really a powerful concentric muscle burst of hamstring fast-twitch fibers from a partially flexed-position while the gluteal fibers remain isometrically contracted.
Isometric Gluteal Contraction
Try to maintain the flex in your hip and knee joint as you propel your toes off the ground.
You only need to clear the ground by an inch or so to turn the rope. This will be easier if you engage your core muscles, arch your back, and look up at the sky.
You will notice quick gains in strength and stamina and you will be able to turn the rope a few more times each day.
Powerful Fast-Twitch Hamstring Contraction
The key to defining the infragluteal fold is activating the hamstring fibers in a fast-twitch concentric contraction while maintaining the isometric flex of the gluteal fibers.
A quick burst of upward thrust, while maintaining knee and hip flexion will get you off the ground and eventually clearing the rope. These tiny hops will quickly become higher and quicker as you gain strength and stamina.
Remember to keep your core tight, your eyes up, and your back arched.
Looking Great Naked isn't Magic ... It's Science
The jump rope squat is a single power move that activates a massive volume of lower body muscle fibers, both fast and slow twitch, in both isometric and concentric contraction. The emphasis of this muscle activity at the junction of the lower gluteal fibers where they tuck under to meet the hamstring origin, results in hyper-definition of the infragluteal fold, accenting the butt cheek and making it "pop".