Head-turning curve ahead: use this glute routine to shake up your backside basics – Home Work
We all want glutes that turn heads. A behind that elicits stares as we walk past–stares that make women jealous and men drool. Ultimately, we want to look good in a pair of Levi’s or simply to walk on the beach in a swimsuit without a towel strategically covering up our assets. Whether your glutes are round, square, flat or wide, you have the ability to shape and lift them so you, too, can look great from behind.
The foundation to building a round, firm butt lies in a solid leg-training program. You can’t train legs without enlisting the glutes. Some of the best exercises include compound movements such as squats, lunges and leg presses. In addition, you can recruit your glutes while you’re doing cardio by setting the treadmill or elliptical trainer on an incline, running up stairs or bleachers at a local football stadium, walking uphill or hiking in the mountains whenever possible.
So, you lunge, you squat and you kick, but you’re still not getting the results you desire? While the above exercises are great for strengthening and developing the lower half, after some time, your body may begin to adapt to the same activity. Here I’ve created a butt-blasting workout that combines conventional leg-training exercises with glute isolation moves. The following exercises are performed in a sequence to progressively push your rush to work at a greater intensity, thus making your glutes harder and well-rounded. For each exercise, complete 3-4 sets of 12-15 reps. Now get ready to work your butt off!
exercise sets reps
Single-leg squat to a skater’s leap 3-4 12-15
Superset with a single-leg bridge 3-4 12-15
Reverse lunge with leg lift 3-4 12-15
reverse lunge with leg lift
Holding a dumbbell in each hand, arms extended by your sides, step back with your right leg as far as you can, bending your left knee to about 90 degrees (make sure your left knee doesn’t move ahead of your toes). As soon as you descend into the lunge position, contract your glutes and explosively push through your right toot; while extending at the hip, lift that toot toward the ceiling. Try to keep from arching your low back. Hold for a count of two, then return that leg to the start position. Repeat, alternating legs.
tip: For a bigger challenge, wear ankle weights while performing this exercise.
single-leg squat to a skater’s leap
Get in a single-leg squat position, weight on your right leg, left leg raised with knee bent. Lean forward slightly while keeping your back straight, using your arms to balance–right arm out in front of your body, left arm behind. Explosively leap sideways, squeezing your glutes and shifting all your weight onto your left leg as you land in a single-leg squat position with your left arm out in front and your right arm behind. Repeat for reps back and forth, increasing side-to-side distance. After you complete your reps, go directly to a single-leg bridge.
tip: When performing a skater’s leap, remember to land and push with your weight evenly distributed across your foot to keep the focus on your glutes. This movement may seem awkward at first but will become easier through repetition.
Lie faceup on the floor with your arms down by your sides Bend your right leg to a 90-degree angle, keeping your left leg straight and on the floor. Raise your left leg up. Press through your right heel, contract your glutes and lift your hips toward the ceiling to form a single-leg bridge. Pause for a count of two and return to the start position. Repeat for reps, then alternate legs.
tip: Keep your abs contracted and avoid lifting your hips so high that your low back begins to arch.
Photos by Robert Reiff, Top by InSport, shorts by Body Glove. Shoes by Fila. See Buyer’s Guide on page 145. Model: Lia Montelongo.
COPYRIGHT 2002 Weider Publications
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