Because nobody ever wrote a song about a small ass! A strong bum is not just great to look at, but the foundation of a powerful body. Without glute strength we would fail in squatting, lunging, deadlifting and have no stability for upper body work. Most of all we would be weak in movement patterns used in our day to day life. Here are a set of exercises that we can all do in the gym to work on our bootys!
- Barbell hip-thrust. Be sure to use padding over the bar. Begin lying on the ground and rolling the barbell up over feet and in to position over hips, push shoulder blades into the ground, bring heels close to your bum as to eliminate hamstring use, plant heels into the ground, extend hips vertically through the bar kicking knees out, squeezing glutes at top of movement for 2 seconds then reverse the motion back down to the starting position.
- Resistance band pull through. Setup with a band positioned at ground height on a bar. Hold band at the end, step forward creating tension on the band, starting from upright position slowly kick bum back hinging at the hips stretching hamstrings, then drive hips forward locking out using glutes similar to the top position of deadlift.
- Romanian deadlift/ stiff legged deadlift. Here I start using kettlebells then progress to a barbell. Much like the pull through we will be hinging at our hips pushing our bums back keeping a straight back, knees slightly bent, stretching out our hamstrings then driving back using our glutes locking our hips out with a thrusting motion. Keep a neutral head position keeping our chins tucked. Important here to keep the kettlebells/barbell close to out bodys and avoid squatting into a regular deadlift.
- The big x-band. Stand through band, place above knees, cross over creating an extra loop, which we then loop under the arches of both feet. Feet hip width apart creating resistance. Sit into a half squat position, take a forceful step out laterally, then bring opposite foot in, ensuring we never get closer than the shoulder width starting position, always holding tension with glutes activated. Five steps left, 5 steps right.
When trying these exercises in the gym start with a lightweight, light resistance band, and then progress if you are comfortable. Play around with different rep ranges and sets.
See you in the gym guys!
Alex ‘The Glute Master’ Stevenson
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