I like big buts and I cannot lie

I Like Big Butts and I Cannot Lie

 

Not only are strong glutes important to strength and performance, they are also an important part of a good physique.  If you aren’t working on improving your glutes because they can’t be seen when you are taking a selfie, then you are making a huge mistake!

As mentioned in last week’s blog, squats are the king of all exercises to target the posterior chain, but there are a lot of other exercise you can incorporate to increase the size and strength of your glutes. Here are three awesome movements to add to your training routine.

1. Weighted Hip-Thrusters

This exercise is a great way to build up strength and explosiveness. Don’t be afraid to go heavy on this one. It Do these with your back on a bench, using an Olympic barbell placed directly across your hip crease, it may be helpful to use a pad.

When you thrust upward, you should be feeling a strong contraction in your hamstrings, glutes, and your lower back.

Try them with one leg if you want a more difficult variation.

2. Glute-Ham Raises

This is a very challenging exercise. If you have a partner, perform this movement with your partner holding your ankles to support you. You can put a pad under your knees to avoid any pain. You can increase the difficulty of this exercise by holding a plate to your chest.

For an easier variation, use the lat pull-down machine. Face away from the machine and place your ankles under the pad that your thighs are normally pressing against. Place your knees on the pad that you would normally sit on.

If you need a little more support, you can hold onto the bar from the machine.

This is a very tough exercise so try working your way up to 5 sets of 8 reps.

3. The Bulgarian Split Squat

This exercise is a great finisher! Perform these holding dumbbells with one leg elevated on a bench. Be mindful to drop as deep as your can to get a good stretch in your glutes and hamstrings. You will also feel it in your quads.

Try three heavy sets on each leg while trying to stretch and explode out of the bottom.