Gluteals!
Why train your butt muscles? Because I want a big booty? Nah, I want a STRONG booty!
Having strong glutes is something that doesn’t cross everyone’s mind, but it can help support your lower back, protect your knees and help you improve your compound exercises.
The Exercises
Split Squat
Or “static lunge”. Take a long step forward as if about to start a lunge. Keeping on the ball of the back foot with the torso straight, bend both knees until the back knee is almost touching the floor and then push back up. Think about squeezing down and squeezing up the whole time and trying to concentrate the work in the front legs butt cheek. Repeat all the reps on one side before swapping the legs over! 10 reps each side
Single Leg Glute Bridge
Lie on your back with your feet flat on the floor and knees bent. Lift one leg bent at the knee to start. Squeeze your glutes and begin to lift your heels, driving through the heel of the floor on the floor, until your body is in a straight line from your knee to your upper back. Then lower your hips, still squeezing your glutes, until you are back to starting position. 10 reps each leg.
Plank Kick Backs
Start in a plank position on your elbows, make sure you are holding your core muscles and squeezing your glutes. From here move one foot off the floor up into the air trying to keep the leg straight and your hips still. Return the leg back down and repeat on the same leg for all reps then repeat on the other leg. 10 reps each leg.
Full Body Bridge
Sit on the floor with the knees bent, feet flat on the floor, leaning on your hands just behind your shoulders. Straightening the arms (without locking out) and keeping the core tight, squeeze the glutes and lift your hips until your body is in a straight line from your head to your knees. Lower back down to starting position still squeezing the glutes. 10 reps.
Step-overs
Using a bench, step or even a chair. Stand beside your bench with the closest foot on it. Step onto the bench with both feet, take the foot that was originally on the bench and step down to the other side. Repeat the other way….as fast as you can. 30/40 seconds depending on your fitness level.
Try these exercises as a circuit completing each exercise straight onto the next with as little rest as possible. Repeat 3/4 times depending on your fitness level with 40 seconds rest between circuits. Make sure you keep your core tight and breathe!
It’s a burnerrrrrrrr!
