Too many of us lack the hip mobility to make glute-building exercises effective. When we lack hip extension, the lower back offers to jump right in and compensate. We arch the spine instead of engaging our posterior hip muscles in squats, deadlifts, bridges, and yoga poses. You’re definitely not going to get a big round booty by arching your lower spine.

Learning how to control your spine from the front is the first step in optimizing how you do glute exercises so you can save yourself an aching back and make LL Cool J proud.

Listen, if you want to build strength in your posterior you have to stop pretending your lower back is a butt. Check out this quick video and start making booty gains.