My 3 Best Butt Exercises
That headline grabbed your attention...didn't it? :)
Although this article will probably appeal mostly to my female readers, the men out there better listen up...Nobody wants a man who's all chest and arms. So you better work that butt boys! And the 3 exercises you are about to see are some of the absolute best for doing just that.
Not only are each of these butt exercises ultra-effective for building a great ass, one of them is FANTASTIC for helping you burn more fat...no matter what gender.
For some of you, there may be an "A-Ha" moment as you read on. For others, it will be a friendly reminder that, if you want a better bum, you shouldn't be neglecting these moves.
I've been training for almost 30 years and I STILL personally use each of these exercises throughout different training phases. And I have a great ass.
I'm Kidding! Sort of ;)
But training the glutes isn't just about the vanity aspect. When you have strong, firm glute muscles, you reduce your risk of injury to your knees, hamstrings, and groin, while protecting your lower back. Strong glutes also means being able to move better (run faster, jump higher, go longer without mechanical/technique breakdown, etc.)
Okay...PLUS, you’ll have a nicer looking butt!
Unfortunately, too many of you are neglecting your glute muscles. So let’s quickly review the 3 BEST butt blasters (I couldn’t think of any other creative name) so you can start reaping the benefits.
Butt Blaster #1: Barbell Hip Extensions (adding resistance is actually optional)
I utilize the bodyweight form of this exercise frequently when warming-up my clients. Not only does it strengthen the spine to help prevent lower back pain and injuries, it also focuses on working the quads and hamstrings at the same time, helping you tighten up your booty.
Lie on the floor with the feet shoulder-width apart and knees bent.
Slowly lift yourself up into a bridge pushing the hips up toward the ceiling as you focus on pushing up and down through the heels of your feet. Squeeze your abs, glutes, and hamstrings as you lift your hips up and down in a very controlled fashion.
Make sure you push your hips as high as you can towards the ceiling (or sky). When doing the bodyweight only version, practice holding for 10 to 30 seconds at the top of the movement.
Three sets of 10 to 15 reps a few times per week will do the trick and you can feel free to place a barbell or weight across your waistline to add resistance and increase intensity.
Butt Blaster #2: Sprints
Sprints are probably one of the most superior exercises to increase your anaerobic threshold, while slashing belly fat. But the most overlooked aspect of sprinting is that it’s a fantastic way to blast your booty because it engages the glute muscles in a huge way.
I only recommend sprinting once or twice a week simply because it can take its toll on your body if you overdo it. Start out by doing a thorough dynamic warm up that includes some stretches, activation, and light jogging/running and then perform sprints that are between 15 and 30 seconds in length.
Walk back to your original starting point and repeat. If you're new to sprint work, I recommend starting out with only about 5 total sprints. Advanced and experienced exercisers can work all the way up to 10 sprints.
Butt Blaster #3: Reverse lunges
I have a love/hate relationship with uni-lateral leg work. And actually, I could have included any of them here (Walking Lunges, Step-ups, Bulgarian Split Squat, etc) as they are all fantastic for leg and butt work. So why did I zero in on just the Reverse Lunge? A few reasons:
- It's lower impact than step-ups or regular lunges
- There's constant tension throughout the rep of the working leg
- You can really focus on driving through the heel (which is what really activates the glutes)
- Unlike the Bulgarian split squat, you can alternate legs with each rep
- It's easier on the knees than some of it's alternative exercises
It can be done using a set of dumbbells (as shown in the video), with a barbell, in a smith machine, or even your own bodyweight.
When I do these, I like to think of each repetition in two parts: 1) Step back, and 2) Drop down. The back leg should be utilized just for balance (think of a kickstand on a bike or a rudder on a boat) and the bulk of the tension on each rep should be concentrated on the front leg. When executed correctly, ultimately you are doing a one-legged squat.
Start with 3 sets of 8-10 reps per leg. And if you’ve never done this exercise before, you’ll probably have a hard time sitting down on the toilet the next day.
Conclusion...and a Bit of Advice
There you have it! My top 3 butt blasting exercises. Now before you run out and try to do all of these today, one word of importance...
I do NOT recommend you do your Sprints (#2) on the same day you do Reverse Lunges (#3). Due to the nature of each exercise I would recommend that you do them on opposite days to avoid mechanical breakdown, injury and too much joint stress. And as always, if you need help with form, execution, or how to best fit these into your overall workout plan, go get some guidance from a fitness professional that you trust.
Now...go build a better butt!
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