Straight to the point with no fluff or stuffing, in this series of articles we’ll tell you the three best exercises to give you maximum benefits from your workouts…
Who doesn’t want a butt that looks like a couple of hard boiled eggs wrapped in a handkerchief? A strong, toned butt will not only look good but is also important for hip function and lower back health as your butt – correctly called your gluteus maximus – is strongly involved in lifting. If your butt is weak, your lower back will have to do more work that usual and if your lower back is weak…you may end up hurting your back.
Supine Hip Lifts
No gym equipment? No problem! This simple exercise is very effective for strengthening your glutes. Lie on your back with your legs bent and your feet close to your butt. Without using your arms, push through your heels and lift your hips until they are extended and your body is straight. Pause in this most contracted position for 1 to 2 seconds before slowly lowering your butt back to the floor and repeat for 12 to 20 repetitions. If this exercise becomes too easy, try performing it using one leg at a time or by placing a weight across your hips. You can also elevate your feet by placing then on a stability ball or exercise bench which increases the challenge of this exercise.
Stiff Legged Dead Lifts
Yep – this exercise made it into our three of the best leg exercise article a few weeks ago but, no pun intended, it’s a top butt exercise too! Stand with your feet shoulder-width apart and your legs slightly bent but rigid. Hold a barbell with a shoulder-width overhand grip in front of your thighs. Push your butt back and bend forwards at the hips. Lower the barbell as far down your legs as your flexibility allows. Make sure your lower back is not allowed to round as this may lead to injury. Pause in the most stretched position you can comfortably manage before pushing your butt forwards and standing back up into the starting position. This exercise can also be performed by holding a dumbbell in each hand.
Backward Lunges off of a Box
This is a great twist on the standard lunge exercise that will really hit you glutes. Stand on top of a 4” step box with your feet together and your hands by your sides. Keep your body upright and take a large step to the rear. Bend your back leg and lower your knee to within 1” of the floor. Push with your back leg to stand up and return to the starting position. Repeat the exercise leading with your other leg. Continue alternating legs for the duration of the set. Make this exercise harder by holding a weight across your shoulders or in your hands.
Popularity: 4% [?]
