Look Great Naked: Hyper-Define Your Gluteal Hotspots With One Move

Make them say WHOA!

Face it – you’re doing hundreds of standard squats and not seeing results.  You want to look great naked.  You want to see a hot booty in the mirror.   When someone is checking you out – in jeans, a bathing suit, or naked – you want them to see just the right combination of lines, curves, angles, clefts, folds, overhangs, shelves, firmness and jiggle that makes them say Whoa!  The only way to get there is to literally sculpt each individual line, curve and angle by analyzing the anatomy and incorporating that biomechanical knowledge into your workout.  I wasted decades doing standard squats.  The day I actually started changing the shape of my butt was the day I figured out what I’m about to teach you.

Why is it that you can do hundreds of these squats…

Standard squats are a waste of time because they are repetitive, linear, core-stabilized, isolation moves that focus on exhausting the lower mid-range fibers while ignoring the end-terminal contractions and the lateral stabilizers and rotators that define the aesthetic hotspots of the gluteal muscle.  The reason that these are so easy and the squat below is so hard is that you’ve been accepting the limitations that other people have placed on you and by only developing those muscle fibers that are stimulated in the standard squat, you’re introducing an imbalance, a disparity that is limiting your results.  For the same reason, you’re not seeing the booty you want to see in the mirror.  So reject those limitations and start looking great naked.

But not a single one of these?

Stop wasting time and start sculpting hyper-defined gluteal hot spots with the Superhero Squat. At the bottom, the lower gluteal fibers are maximally lengthened as they wrap around the ischial tuberosity (butt-bone) and the torso is folded forward. In the upstroke, The gluteal fibers start concentrically contracting from an end-terminal contraction, hyper-defining the lateral concavity and infra-gluteal fold. This adds a significant visually pleasing plumping effect in addition to bulking up the cheek fibers. The eccentric contraction of the controlled downstroke combined with the stabilization of the side-side wobble of the pelvis on the thigh bone distributes that lean cut individual fiber hyper-definition throughout the lower fibers and bulks up the upper convexity in an aesthetically pleasing smooth sweeping arc from the lower back and tailbone.

Stop wasting time and start sculpting hyper-defined gluteal hot spots with the Superhero Squat. At the bottom of the squat, the lower gluteal fibers are maximally lengthened as they wrap around the ischial tuberosity (butt-bone) and the torso is folded forward. In the upstroke, The gluteal fibers start concentrically contracting from an end-terminal contraction, hyper-defining the lateral concavity and infra-gluteal fold (see anatomical diagram below). This adds a significant visually pleasing plumping effect in addition to bulking up the cheek fibers. The eccentric contraction of the controlled downstroke combined with the stabilization of the side-side wobble of the pelvis on the thigh bone distributes that lean, cut individual fiber hyper-definition throughout the lower fibers and bulks up the upper convexity in an aesthetically pleasing smooth sweeping arc from the lower back and tailbone.

Why Standard Squats Don’t Work

Std squat - bLike most people, I was told by trainers at the gym that the way to develop a shapely butt was to do standard squats.  I did thousands of them and I never saw the results I was hoping for in the mirror.  The reason is that the standard squat is a ridiculously lame oversimplification of the complexity of the beautiful anatomical structure of the buttocks.  It is a repetitive, linear, core-stabilized, mid-range, isolation move that focuses on bulking up one area of the gluteal muscle and ignoring the other aesthetic hotspots.  The ridiculous old-school dogma that the knees should never pass the toes limits the movement to the mid-range of the muscle fibers.

Why You Probably Can’t Do a Single Superhero Squat

It’s not your fault, you’ve been misinformed.  With the feet spread wide the core is completely stabilized so there is absolutely no side-to-side wobble to stimulate the twisting (rotatory) fibers and the thigh opening (abductor) fibers.  This configuration allows you to work the mid-range extensor fibers to exhaustion, bulking them up and introducing an imbalance between the extensor gluteal fibers and the side-side stabilizers.  This core stabilization has a cumulative negative effect: every time you do standard squats and you strengthen those extensor fibers you introduce an imbalance between their strength and that of the side stabilizers, thus weakening the stabilizers relative to the extensors.  This imbalance ultimately limits the lean hyper-defined result you could achieve throughout all the aesthetic hotspots listed below, and as you get stronger your muscle bulk becomes more and more uni-dimensional.  the imbalance from your previous misadventures is what is making it so hard to stay in balance as you try the Superhero Squat.

The Beauty and Subtle Complexity of The Gluteus Maximus

The human buttocks is an incredibly intricate amalgamation of lines, curves, angles, clefts, tight tucks, bulk, overhangs, folds, and jiggles.  And yet, a beautiful butt can easily be recognized by the eye in a fraction of a second.  You know it when you see it, right?

I hate wasting time, which is exactly what I did for years by listening to trainers at the gym and others who told me to do standard squats and just add more resistance and repetitions.  Standard squats are designed to focus on the lower fibers that pull the thigh bone back and increase bulk in one area, namely the central lower convexity fibers.  They virtually ignore the terminal extension fibers as well as the lateral stabilizers (abduction) and rotatory fibers.  So you end up exhausting yourself with a lot of inefficient work to bulk up one area of fibers instead of sculpting the ideal booty that looks sooo… – Whoa! – in jeans, a bathing suit, and naked.

Developing a System

One day I decided to stop accepting the limitations of  others and apply my own brainpower to sculpting the body I wanted to see in the mirror.  This pursuit required 3 basic steps:

  • Analysis – I meticulously analyzed the anatomy and identified the aesthetic areas I wanted to sculpt literally down to the muscle fiber to form the lines, curves, angles, tight tucks, folds, clefts, and jiggles I wanted to see in the mirror.
  • Application – Biomechanics principles can be applied to precisely define moves that will stimulate the specific fibers responsible for the appearance of a particular hotspot.
  • Efficiency – Since I hate wasting time I had to figure out how to stimulate the maximum number of muscle fibers with the maximum number of different contraction types at the maximum number of points along their length in the least amount of time without exhausting my muscles, joints, or cardiovascular system.

I know – that sounds like a lot of work.  It was – but it paid off.  Big time.  I figured out how to stop wasting time and start getting the results I wanted.  I figured it out, so you don’t have to.  Here is the exact system I developed with a detailed analysis of why it works and a link to the 5-step tutorial.

Glutes aesthetics

Rear View of the Gluteus Maximus Muscle, The aesthetic hotspots marked in yellow grab the visual attention of someone who is checking you out in jeans, a bathing suit, or naked.

Gluteal Hot Spots

This is a rear view of the Gluteus Maximus muscle, which is the muscle that is mainly responsible for the shape of your butt.  The aesthetic hot spots are labelled in yellow.

Upper Convexity

The upper convexity is the curve of the top of your butt as sweeps out in a smooth arc from your lower back.  This is a very important aesthetic detail when someone catches a glimpse of you from the side.  It is formed by the fibers that wrap around the side of the top of the thigh bone.

Lateral Concavity

A more subtle aesthetic landmark which forms a shadow and dimple is the lateral concavity.  It is mostly visible in a bathing suit or naked, but it adds a really nice sweeping curve and hyper-defines the central part of the butt-cheek.  It is formed mainly by the fibers that wrap around the side of the thigh bone.

Lower Convexity (cheek)

The fullness and firm definition of the lower convexity is mainly responsible for how your butt looks in jeans.  It is formed by the muscle fibers that run from the lower tailbone and pull the thigh bone back when the hip goes from a flexed position to a neutral standing position in a squat.

Infra-gluteal Fold

The fold is where the butt cheek tucks under and converges with the back of the thigh.  A hyper-defined fold depends not only on firm, well-defined lower gluteal fibers but also a sharp transition between the gluteal fibers and the hamstring fibers which run down the back of the thigh and are responsible for an elongated contraction (eccentric contraction) as you stand up from a squat.

 

Bring Sexy Back : How It Works

Starting position for Superhero Squat. The green arrow follows the course of the gluteal fibers maximally lengthened as they are stretched around the butt-bone (ischial tuberosity). The white lines demonstrate the tight tuck of the torso onto the thighs that accentuates the lengthening of the gluteal fibers into an end-terminal isometric contraction at the bottom of the squat.

The superhero squat starts with a flat heel squat.   The torso is folded forward onto the thighs.  At the bottom of the superhero squat,  the green arrow in the photo follows the course of the lower gluteal fibers maximally lengthened as they wrap around the ischial tuberosity (butt-bone).  The white lines show the forward fold of the torso which tilts the tailbone (the origin of the gluteal fibers) to accentuate this maximal lengthening.  These biomechanical hacks achieve an end terminal contraction of the lower gluteal fibers which is eccentric (elongating) on the downstroke, isometric (static) at the bottom, and concentric (shortening) on the upstroke.  Stimulation of all the fibers along their entire length along with the mix of contraction types is how you get that pop of individual shredded muscle fibers along the surface and edges of the muscle.

The upstroke: the green arrows demonstrate the side-side wobble of the upper body on the single hip joint forcing a powerful isometric contraction of the stabilizing twist (rotatory) and thigh opening (abductor) fibers as the lower fibers forcefully concentrically contract to lift the entire body against gravity.

During the upstroke, The gluteal fibers start concentrically contracting, hyper-defining the lateral concavity and infra-gluteal fold.  This adds a significant visually pleasing plumping effect in addition to bulking up the cheek fibers.  It also hyper-defines the upslope and tight tuck of the cheek as it tucks into the fold, providing exactly the right balance of plump and firm for a pleasing aesthetic jiggle. – nobody wants a flat, static booty.

While all the lower fibers wrapping around the butt bones are forcefully contracting to lift the entire body weight the side abductor (thigh opening) and rotatory (twisting) fibers have to kick in to keep the pelvis level and the upper body in balance.  This wobble of the upper body on the isolated hip joint is demonstrated with the green arrows in the photos on the right.  It is that forceful counter-contraction of stabilization, on the upstroke and subsequent eccentric contraction of the downstroke that hyper-defines the upper convexity and lateral concavity, accentuating the firm shelf of the buttocks as it curves away in an aesthetically pleasing smooth sweeping arc from the lower back and tailbone.

Waste Time … Or Look Great Naked

It’s a no-brainer for you, because I’ve already figured out how you can get the lean, toned, defined, firm butt you want to see in the mirror with all the sweeping curves, lines, angles, folds, tucks, bulk … and just the right amount of jiggle,  You CAN change the shape of your body, you CAN feel confident in and out of clothes, you CAN love your body.  Just follow the step-by-step biomechanical lean muscle hacks.  I figured it out … so you don’t have to.

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