Preparing for fall fitness, physique, and bodybuilding competitions

Competitors know that you are judged on your physique. Judging sheets often show comments like “bigger shoulders,” “work on your abs,” etc. Competitors work year around in the gym on improving, yet sometimes that one trouble area won’t seem to build muscle or lean out.

There are many reasons for this, and sometimes this is due to a muscle imbalance. Many fitness and bodybuilding programs target the big muscles with movements like lateral shoulder raises, squats, and lunges. However, you also need good muscle activation and use of your stabilizing muscles in order to get the desired result from your lunges.

Here are a few videos that show gluteal (or “butt”) activation exercises. Try adding a few at the beginning of your program (before you do those squats) today. See what you find over the next several weeks of incorporating these exercises and share your findings with us.