Hyper-Define Your Infra-Gluteal Fold With One Power Move

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.

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.

Step-by-Step

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.

Maintain the flex at the hip and knee while propelling yourself into the air with a quick burst of hamstring contraction

Maintain the flex at the hip and knee while propelling yourself into the air with a quick burst of hamstring contraction

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".

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".

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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.

Maintaining the flex at the hip and knee as you jump keeps the gluteal fibers in an isometric contraction

Maintaining the flex at the hip and knee as you jump keeps the gluteal fibers in an isometric contraction

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.​

Activate the fast-twitch hamstring fibers with a quick concentric burst of upward flex at your knees to clear the rope while remaining in a squatting position

Activate the fast-twitch hamstring fibers with a quick concentric burst of upward flex at your knees to clear the rope while remaining in a squatting position

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".

Save Time
Look Great Naked!

Get Instant Access to the FREE Video Mini-course
"Biomechanical Lean Muscle Hacks - Step-by-Step"

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