Yes, nothing will drop jaws and garner admiration like a well-shaped derriere.
Perhaps more importantly, a strong sculpted butt is also the key to increasing speed, overall power and refining performance, while minimizing the risk of injury. Click To Tweet
I personally learned this first hand when I was suffering from back pain and got on a program to focus on my glutes.
Below is a simple workout that I used to get started on developing my butt and had results and success relieving my back pain.
When I first realized my body had changed wasn’t from comments my wife made that she noticed a difference visually, which was great to hear!
I first noticed the change when I climbed stairs and I could now feel the fatigue or burn in my butt and not my quads.
I realized I had changed how my body was operating and my glutes had been activated and were being used.
Instead of other muscles my body had been using and were being over utilized for motion and activities like climbing stairs.
The first thing to understand is our backside is not just one big butt muscle.
The gluteal muscle group known as the glutes, is the largest in your body and is comprised of the gluteus maximus, gluteus medius, and gluteus minimus.
So, Where And How Do We Begin Working On Our Glutes?
Whenever you are targeting an area of the body it’s always important to incorporate a variety and multitude of activities.
Resistance bands, squats, deadlifts, lunges, glute bridges, and the exercises listed below will help get you started or maybe spark an idea to change up or add to what you might currently be doing.
One of the first steps you need to take is activating your glutes and getting them ready to work.
Before you first glute set, just simply squeezing your butt as hard as you can for 30 seconds for 3 sets can help activate your glutes and get them ready to work.
What I personally used as a warm up was the Kettlebell Swing.
I began by squeezing my butt for 30 seconds, focusing on just my glutes while relaxing the rest of my body and then going directly into the Kettlebell Swings then resting for 1 minute.
I started with 3 sets of 10 reps, squeezing my butt for 30 seconds before each set.
In the beginning I was doing standard 2 handed swings but after a couple weeks I began to add variety to this workout.
Adding single handed swings and also alternating hand swings where I would release the kettlebell in the air and catch with the opposite hand.
The kettlebell swing is a dynamic movement that will incorporate more than just the glutes.
I enjoy this as a warm up and also squeeze my glutes in the beginning to spark them into activation.
Squats, some look forward to them and others dread the day.
No matter how you feel about them squats are one of the best exercises for firming your behind.
Most fitness experts will tell you if you want to run or jump better and lift heavier, squatting is the key exercise to perform.
Not only in added performance but squats also help improve your knee stability and range of motion.
Body weight alone is always a great way to begin learning form and to start challenging your muscles.
1) Stand with your feet a comfortable well-balanced distance apart.
Be sure you are aligned, and your hips, knees, and toes are facing forward.
2) Slowly bend your knees and extend your butt backward as you lower yourself down, imagine you are sitting down on a stool. Now slowly come back up then repeat this motion.
Now slowly come back up then repeat this motion.
Remember a little bending of the knees is not a squat!
Practice this form and try and go lower in a controlled and balanced movement.
Once you feel comfortable with this motion you can begin adding weights and also incorporating some squat variations into your workout.
The last exercise we are going to go over is lunges.
Squats have a wider base of support, but the effectiveness from lunges force you to continuously re-adjust your bodyweight.
Also, lunges will test mobility, and increase hip, foot, and ankle stability.
To Get Started:
1. Again, like your squat stand high with your feet a comfortable well-balanced distance apart
2. Take a long step forward with one leg
3. As much as you can, keep your body weight on your front foot as you lower your center to the ground.
Focus on keeping the front foot flat and back heel lifted
4. Lower your body until your rear knee nearly touches the floor and the front knee is directly above the ankle.
5. Push through the heel of your front foot and bring yourself back to the starting position.
Again, like squats, focus on slow balanced movements and perfecting your form.
When you feel comfortable with this motion you can add weights and lunge variations to add an increased challenge.