Glute Workout
Let’s be real, who wouldn’t like to have a nicer butt?
If you to ask 10 people how to achieve a stronger, firmer, larger butt 9 of them would probably tell you to squat. But, today I’m going to be that one person that doesn’t tell you to squat. Instead I’m going to give you a damn good workout to target those glutes that doesn’t involve squatting at all.
Here’s why…
When it comes to the booty, squatting just isn’t getting the job done for most people. That is because a lot of the time people’s form and body mechanics are not correctly targeting the necessary muscles. In most cases the quads are the prime movers, and in some the hamstrings do the majority of the work. While this will undoubtedly increase leg size and strength, the glutes are the muscles that need to be the prime movers in order to grow that ass you’re looking for.
Try this instead…
Perform each block 3 times before moving on to the next.
Banded Lateral Shuffle - 20 each direction
(Rest 30 seconds)
Barbell Hip Thruster - 10 reps
(Rest 2-3 minutes)
-
Hip Abduction - 20
(Rest 30 seconds)
DB Step-Up - 10 each leg
(Rest 2-3 minutes)
-
Leverage Squat - 20
(Rest 30 seconds)
DB Romanian Deadlift (RDL) - 10
(Rest 2-3 minutes)
If doing this as the sole workout for the day add in core work during that 2-3 minute rest period to get more out of your time spent at the gym!
Banded Lateral Shuffle: There are specific bands you can use for these called Hip Circle, but if you don’t have a hip circle you can loop any light weight resistance band into a small circle and wrap around your mid-calf. Hinge your hips slightly bending your knees and pushing your hips back. Take small shuffles sideways keeping constant tension on the band. 20 steps one direction, then 20 steps back.
Barbell Hip Thruster: Progressive overload is a major factor in increasing size and strength. Body weight just isn’t going to be enough if you want to grow. Find a barbell, with or without weight and a flat bench. Position the bar across your anterior pelvis, place your feet flat on the ground, and lay your shoulder blades on the bench. You’re going to thrust your hips toward the ceiling, driving through your heels and keeping your core flexed. When you bring the bar back down you will stop when your butt is just off of the floor; NOT touching the floor.
Hip Abduction: Most gyms have a machine for this. You’ll sit in the machine and start with your legs close together. Press your legs wide separating them into a ‘V’ shape. If you do not have a gym you can do this by placing a hip circle or light resistance band just below your knees. Get into a supine glute bridge position with your feet touching each other. Without picking up your feet, abduct your legs so that your knees move toward the floor.
DB Step-Up: This is pretty self explanatory, Grab some dumbbells and step up on to something. With that being said, follow these few cues. Make sure the box (or bench) you are stepping on is tall enough so that when you place your foot on it your knee is higher than the crease of your hip. Keep one foot in place on the box throughout the entire movement doing 1 leg for 10 reps then switching legs. Hinge your hips back, lean your torso slightly forward over your upper leg, and keep your knee behind your toe. Now step up!
Leverage Squat: Do these from a frog stance, feet closer together and toes pointed out. Hold onto any sturdy object that will support your weight. A door jam, or squat rack will work. Grab with only fingers, lean back so arms are straight. If you were to let go of the bar you should fall down, that’s how you know you’re in position. NOW do your squats and keep your knees behind your toes the entire time. Be sure to come all the way up to a straight leg position and squeeeeze at the top!
DB RDL: Stand tall with dumbbells in hand. Lower the DBs straight down in front of your leg toward your ankles. Keep your chest up, lower back flat (DO NOT ROUND!) and shoot your hips back. Only go as far as our body will allow you without arching your back. Keep the tempo slow and smooth on the way down; and then up a little faster. Pause slightly at both the bottom and top of the movement. Again, be sure to squeeeeze at the top!
Train your glutes 2-3 times per week CORRECTLY, be PATIENT; and watch them GROW.
Let me know what you think!
If you have any questions about this workout, or any other glute exercises be sure to hit me up!