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Build Your Glutes

Develop a butt that improves your lifts—and looks
Caitlin Mitchell

Strong glutes are crucial for running, jumping, and lifting heavy weights. More important, women like a nice butt, too—experts say they subconsciously associate it with thrusting power! To boost your buns, include one of these three glute strengtheners after your main leg exercises (like the squat or deadlift). 1) BARBELL HIP THRUST

Roll a loaded barbell up your thighs and rest your back onto a bench so that the bar sits on your hips. Raise the bar off the floor by squeezing your glutes and pushing through your heels. There should be a straight line from your shoulders to your knees. Do three sets of 10. (This move works your butt harder than any other lift.)

 

2) DEFICIT REVERSE LUNGE

Hold a dumbbell or kettlebell in one hand and stand on an aerobics step or small box. Keeping your back straight and shoulders level, step backward in a reverse lunging motion with the leg on the side of the hand that’s holding the weight. Come back up and repeat. Perform three sets of eight with each leg.

 

3) WALKING SINGLE-LEG ROMANIAN DEADLIFT

Hold a dumbbell in each hand and take a step forward so you’re in a split-stance position. Keeping your front knee slightly bent, bend at the hips as far as you can. Use your glutes to straighten your torso while stepping forward. Complete three sets of eight per leg.

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