Tag: glutes
The Best Way To Build Your Butt
Best Butt Building Exercises
Turning a flat butt into a round and muscular butt can take some time and effort. Running on the treadmill or spending some time on other cardio equipment isn’t going to budge the needle for you if you’re looking to transform your rear.
If you want to build a peach emoji ? like butt, you need to switch between the compound (multi-joint) and isolation (single-joint) exercises. If your glutes are lagging as compared to the other muscle groups, you should dedicate entire workouts to training your butt.
1. Squats
Squats are an overall leg building exercise. While performing the squats and every other glute building exercise, you need to make sure you go deep. Ass to the grass is the way to go while performing the butt building exercises.
Going below parallel on the squats will target your butt effectively. Pausing at the bottom of the movement for a couple of seconds will fill your rear with lactic acid. Put more focus on your glutes by not locking out your knees at the top of the movement.
2. Donkey Kickbacks
Donkey Kickbacks are an excellent isolation exercise for building muscle mass in your glutes. If the bodyweight version of the kickbacks feels easy, you can add resistance by using weights.
Get into a kneeling push-up position on an exercise mat. The bend of your knee should create a 90-degree angle between your calf and hamstring. Exhale and lift your right leg until your hamstring is in line with your back. Return back to the starting position and repeat for the left leg.
3. Lunges
Lunges target your glutes and quads and can help in building muscle definition. You can try the standing, alternating or walking lunges to target your glutes. Bulgarian split squats are another variation of the lunges which can help you in developing your butt.
Start with holding dumbbells on each side. Bring your right leg forward and perform a lunge so your right knee is only an inch away from the ground. At the bottom of the movement, your right calf, and left quad should be parallel to the floor. At the same time, your left calf and right quad should be parallel to each other. Return to the starting position and repeat for the left leg.
4. Hip Thrusters
Hip thrusters are one of the most underutilized exercises when it comes to glute training. Most people make the mistake of going through the motions while performing this exercise. You should pause and squeeze your glutes at the top of the movement to get the best results.
Lie with your upper back at the side of a flat bench and place a barbell on your quads. Your feet should be flat on the floor. Your butt should be an inch away from the floor at the bottom of the movement. Your back, glutes, and hamstrings should be in a straight line at the top of the movement.
5. Dumbbell Sumo Squats
Using dumbbells while performing the sumo squats help you in increasing your range of motion. Stand on an elevated platform like the aerobic steps or a couple of benches to further increase your range of motion.
Hold a dumbbell between your legs and perform a squat without bending your back. Pause for a couple of seconds at the bottom of the movement and don’t lock out your knees at the top to target your glutes efficiently.
Which are your favorite glutes exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
8 Functional Exercises for Building the Glutes
The Importance of Building Stronger Glutes
Many individuals train the glutes with the sole purpose of increasing the size of the muscles to enhance aesthetics.
While this type of functional training is very popular at the moment there is an even better reason to regularly train the glutes out with aesthetics.
Having powerful and functional glute muscles will not only allow you to train and perform at a high capacity, it can also have a significant impact on your overall health (1).When it comes to glute building, there are two exercises which are commonly used in training programs – the squat and the deadlift.
While there is no denying that these two exercises are excellent glute developers, they are not the be-all and end-all.
The 8 Glute Building Exercises
The glutes respond well to a variety of rep ranges and movements. As a result, the following exercises utilize a range of equipment and manipulates volume to really challenge the glutes.
Here are 8 of the best glute building exercises…
1) Barbell Glute Bridge with Band Abduction
Adding in resistance bands to glute dominant movements is a great way to ensure that the muscles are maximally activated throughout the exercise and promote muscle growth (2).Looping a band around the knees will force you to push the knees out and keep them out as you move and place a great load on the gluteus medius, a muscle which is often neglected.
The addition of the band in combination with the glute bridge movement, will contribute to a serious glute burn!
Coaching Points:
1) Assume the glute bridge position, place a resistance band just above the knees and align the barbell with the crease of the hips.
2) Ensure that the shins are as vertical as possible and that the hip is externally rotated to place maximal tension on the glutes rather than the hamstrings (3).
3) Engage the core muscles before driving powerfully through the heels and extending at the hips. At the top of the movement, squeeze the glutes tightly while preventing overextension of the spine.
4) Keep the body in as straight a line as possible and hold this position. From there, look to complete 2-3 hip abductions (driving the knees out to the side of the body) and then return to the floor.
5) Complete 3-5 sets of 5-10 repetitions.
2) Single Leg Barbell Lift With Foot On Wall
The conventional barbell leg lift involves pressing the heel into the floor, however, this unique exercise will look to develop the hamstring as well as the glutes by placing the foot on a wall.
Changing the foot position will mean that you have to drive horizontally rather than vertically which completely changes the dynamic of the exercise and increases the challenge.
As with so many glute based exercises, it is imperative that the movement is driven through the contracting of the glutes and hamstrings rather than through spinal hyperextension.
Coaching Points:
1) Lie flat on your back and align the barbell with the crease of the hips. While maintaining a neutral spine, place one foot flat on the wall.
2) Push horizontally into the wall as you drive the barbell upward through a powerful glute contraction. Pause and squeeze the muscles tightly at the top of the rep.
3) Keep the descent smooth and controlled to maximize tension of the glutes and hamstring. Squeeze the core and non-working glute throughout to ensure that the bar stays level on the hips.
4) Look to perform 3-4 sets of 8-15 reps per leg.
3) Rear Foot Elevated Split Squat (Negative 1 and a Half Rep)
The split squat is a superb exercise that specifically targets the glutes. Conventional split squats are challenging enough, however utilizing 1 and a half reps will really hit the glutes hard.
To maximize muscle activation, it’s important to drop in as deeply as possible and focus on contracting the muscles of the leading leg (not the rear leg). It is equally important to keep as vertical as possible throughout and brace the core to ensure that the exercise is performed efficiently and safely.
To add challenge, loop a resistance band around the shoulders and stand on the other end. This will place an even greater demand on the glutes, specifically during the eccentric phase.
Coaching Points:
1) Assume a split squat position – rear foot should be elevated on a bench which is placed behind the body. Chest should be lifted and core braced.
2) In a controlled manner, count for 3 seconds as you drop down deeply. Rise up to halfway before dropping back down to the bottom again. Complete the rep by fully rising up to standing.
3) Complete 3-4 sets of 5-10 reps per leg.
4) Band Resisted Landmine Deadlift
There are a multitude of deadlift variations that can be utilized to accelerate glute strength improvements.
The landmine deadlift is a straightforward variation which not only allows the glutes to be trained but may also facilitate improvements in deadlift technique.
Coaching Points:
1) Place a resistance band on the floor and step on with feet roughly shoulder width apart. Loop the other end around the bar and hold it tight to the body throughout the duration of the exercise.
2) While keeping the chest lifted, shoulder blades retracted and core tight, gradually push the hips backwards. Avoid any spinal extension or flexion as you hinge forward.
3) As the hips move backwards, you will feel the hamstrings stretch. When you feel this, squeeze the glutes and powerfully drive the hips forward to return to standing.
4) Perform 3-4 sets of 8-12 reps.
5) Banded Side Plank Hip Abduction with Bottoms Up Kettlebell Hold
Probably the most technically challenging exercise in the list. The benefit of this exercise extends further than just glute development as the core and shoulder complex are also placed under a great load.
The benefit of holding the side plank is that the core musculature and glutes must all maximally contract to hold the body in position and prevent any unwanted flexion, extension or rotation.
In addition to this, the banded hip abduction places a large demand on the glutes (3) and also adds to the complexity of the exercise.
Coaching Points:
1) Place a resistance band just above the knees and assume a side plank position. 2) With the free hand, grab a kettlebell and hold it directly over the shoulder in the bottoms-up position.
3) Lift the hips off the floor and squeeze all core muscles and glutes to keep the body in a straight line. From this position, abduct at the hip by raising the leg up as far as possible.4) Look to complete 3-4 sets of 6-15 abductions.
6) Double Band Squat Stance Cable Walks
As with many of these exercises, the cable walks work a multitude of muscle groups including the glutes, quads, hamstrings, core, calves and even muscles in the feet.
For this exercise, the pressure will be mostly on the forefoot which is fairly uncommon with many leg / glute based exercises. Therefore, look to dig the toes into the floor throughout.
Coaching Points:
1) Start by looping two resistance bands around the legs – one above and one below the knees. Squat down so that the thighs are approximately parallel with the floor. 2) Grab the cable, row it into the chest and hold it close to the body while also ensuring that the knees are being pushed out against the resistance band.3) Holding the body in the squat position and keeping the core tight, take 8-10 steps backward before walking back to the starting position all while preventing the cable from pulling you out of position.4) Perform 3-4 sets of 4-8 reps. One full repetition is the full 8-10 steps back and forth.
7) Skater Squats
The skater squat is a unilateral (or single limb) exercise which requires strength, mobility, coordination and stability. It will predominantly place stress on the glutes and quads.Start with just bodyweight and gradually advance to a resisted version of the skater squat.
Coaching Points:
1) Starting on one leg, engage the core, begin to squat down and push the non-working leg out behind the body.
2) If possible, drop down until the knee of the back leg touches the floor before driving back up to standing.
3) Complete 3-4 sets of 5-10 reps.
8) Double Banded Seated Glute Abductions
While this is certainly one of the more simple exercises on the list, it is still a highly functional exercise that can effectively serve as a glute activation exercise or as part of a finisher.
Coaching Points:
1) Place two resistance bands around the legs – one above and the other under the knees.
2) From a seated position, squeeze the core and begin to drive the knees out against the band and control them as they return back to the starting position. Aim to keep tension on both bands throughout the movement.3) Look to perform 3 sets of 15-25 reps.
Final Word
Regularly performing a number of above glute orientated strengthening exercises will certainly improve the strength and size of the glute muscles. Even more importantly, it will help to facilitate movement, performance and improve overall well being.
References:
1- Jeong, Ui-Cheol; Sim, Jae-Heon; Kim, Cheol-Yong; Hwang-Bo, Gak; Nam, Chan-Woo (2015-12). “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients”. Journal of Physical Therapy Science. 27 (12): 3813–3816. doi:10.1589/jpts.27.3813. ISSN 0915-5287. PMC 4713798. PMID 26834359.
2- Lopes, Jaqueline Santos Silva; Machado, Aryane Flauzino; Micheletti, Jéssica Kirsch; de Almeida, Aline Castilho; Cavina, Allysiê Priscila; Pastre, Carlos Marcelo (February 19, 2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. SAGE Open Medicine. 7. doi:10.1177/2050312119831116. ISSN 2050-3121. PMC 6383082. PMID 30815258.
3- Collazo García, César L.; Rueda, Javier; Suárez Luginick, Bruno; Navarro, Enrique (October 17, 2018). “Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations”. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0000000000002859. ISSN 1533-4287. PMID 30335717.
4- Boren, Kristen; Conrey, Cara; Le Coguic, Jennifer; Paprocki, Lindsey; Voight, Michael; Robinson, T. Kevin (2011-9). “ELECTROMYOGRAPHIC ANALYSIS OF GLUTEUS MEDIUS AND GLUTEUS MAXIMUS DURING REHABILITATION EXERCISES”. International Journal of Sports Physical Therapy. 6 (3): 206–223. ISSN 2159-2896. PMC 3201064. PMID 22034614.
Iron Maiden – Jen Selter
The Belfie Queen, Jen Selter
If you haven’t heard about Jen Selter, you are living under a rock. The 26-year old American beauty is one of the most recognizable faces in the fitness industry today. Jen’s 12.8 million followers validate her celebrity status.
Selter’s claim to fame can be credited to the rise of the “belfies” and her incredible physique. Jen started her fitness journey at the age of 16 and has now turned her physique into one of the finest hourglasses we have ever seen.
It all began when Jen got a job as the receptionist at a gym. She got motivated to transform her physique when she saw people come in to train every day, rain or shine. Watching the transformation of other people from the front desk inspired her to jump into the iron paradise.
Soon after transforming her physique, Jen started posting her pictures on her social media profiles, and they skyrocketed to popularity. There was no looking back for Selter after this point. Her popularity has only grown with time.
Jen has turned into a fitness icon and has appeared on the covers on many magazines and publications. She also appears on TV shows to promote health and fitness. Selter is turning out to be a fine ambassador for the sport.
A Fitspiration
On looking back on her journey, Jen says she can’t believe where she is today. Selter credits fitness and working out to have changed her as a person and says training makes her feel more confident.
Jen Selter is one of the very few athletes whose glutes are as famous as her face. Selter’s rise to fame story is one of the most interesting ones you’ll ever hear. One fine day, Selter posted a picture of her wearing a bikini, looking all fit and curvy.
In a matter of days, the photos went viral and Jen became Insta famous. We’ll let Selter narrate the rest of the story. “When I first posted pictures of myself, I hoped to get a ‘like’ here and there, but then people started reposting my pictures and surprisingly my number of followers grew quickly.”
The Hardest Worker In The Room
Jen has never had a personal trainer, she learned by looking at pros and experienced lifters, and tried replicating their routines. Selter’s work ethic can be an inspiration for people who think they lack resources.
Jen is known for her awesome glutes, legs, and ab development. Her training routine came after a lot of trial and error. After learning what worked for her and what didn’t, she designed her own routine which gave her the best results for fat loss and building muscle.
Some of Jen’s stay-fit tips include preparing healthy snacks and foods before going away so she has healthy food ready when she gets back home. Selter never skips a Monday after a weekend of drinking and binge-eating and likes re-evaluating her goals periodically.
The fit lifestyle has given Jen the platform to share her passion and talent with other people. We hope she keeps doing the good work and we wish her the best for her future endeavors.
*Header image courtesy of Instagram
Who do you think is the hottest female Instagram fitness celebrity?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Crazy Workout To Build Your Hams and Glutes
Develop Your Hamstrings and Glutes With This Workout
Posterior (the muscles you can’t see in the mirror directly) can be the hardest to develop as it’s difficult to establish a mind-muscle connection with muscles you can’t see while training.
Pancakes look great on a plate and not in jeans. If you have non-existent hamstrings and glutes, this workout will help put an end to your suffering. Leave no stones unturned while following this workout.
Dumbbell Sumo Squat – 3 Set 15-12-10 Reps
Squats are arguably the best leg building exercise. In this workout, you’ll be performing the dumbbell sumo squats as they are better at targeting your hamstrings and glutes as compared to the conventional squats.
For the dumbbell sumo squat, stand on a couple of aerobic steppers to create a deficit between yourself and the floor. Hold a dumbbell with your arms fully extended towards the floor. At the bottom of the movement, the lowest part of the dumbbell should go below the top of the steppers.
Barbell Hip Thrusts – 3 Sets 15-12-10 Reps
Barbell hip thrusts are one of the most underutilized exercises. Most people make the mistake of overloading the bar and following a small range of motion. Don’t let your ego ruin the exercise and use weights with which you can follow the complete range of motion.
The barbell hip thrusts focus primarily on developing your glutes. At the top of the movement, your quads and upper body should be in a straight line while your lower legs should be perpendicular to the floor.
Leg Curls – 3 Sets 20-15-10 Reps
Leg curls are a staple in most leg training workouts but many people leave gains on the table by performing the exercise incorrectly. While performing the leg curls, place your ankles under the pad so they are a fist’s distance apart.
Lift the weight in an explosive manner. Hold and squeeze your hamstrings at the top of the movement for a couple of seconds. Return to the starting position with a slow and controlled movement. Repeat for the recommended reps without resting at the bottom of the movement.
GHD Extensions – 3 Sets 15-12-10 Reps
We can thank CrossFit for bringing the GHD extensions to the mainstream. If you don’t have access to a GHD machine at your gym, you can ask someone to sit on your lower legs while you perform the exercise on a flat bench.
The GHD extensions work your hamstrings and glutes. If you have relatively weaker glutes and hamstrings, you would want to work on them by performing other exercises before tackling the GHD machine.
Good Mornings – 3 Sets 15-12-10 Reps
Good mornings are a golden-era classic exercise. To perform the good mornings, stand with a barbell placed across your shoulders and feet in a shoulder-wide position. Slowly lower your torso by bending at your hips while keeping your knees slightly bent.
The right motion while performing the good mornings should feel like doing the stiff-legged deadlifts but with the barbell on your shoulders instead of your hands. You should also consider using safety bars while performing the good mornings to eliminate any risk of injury.
Which is your favorite hamstring exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
The Eight Best Bodyweight Exercises for Glutes
Glutes are made for bodyweight workouts. Sure, your rear end will benefit from long, heavy iron sessions of squatting and lunging that will produce a gluteus maximus worthy of its name.
But given the abuse our glutes take all day, it makes sense to perform bodyweight exercises for glutes, and not just during workouts. Most of us sit on our butts all day, which deactivates our glutes, tightening our hips and shortening our hamstrings, leading to all manner of muscular dysfunction, most notably back problems.
When we can activate our glutes, however, we can prevent this chain of pain and place our bodies back in proper alignment. One good way to start is by getting in the habit of activating (squeezing) your glutes, one cheek at a time, while standing in line or sitting in traffic. Get in the habit of squeezing your cheeks as you walk or climb stairs.
If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living.One study suggested that some of the most common exercises produce significant improvements in the glutes. With that in mind, here are eight of the best bodyweight exercises for legs.
Glute Squeeze
What it does: It activates the glutes.
How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release. Do a set of 10 on each side.
How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Glute Bridge
Why: It’s one of the best moves to improve the activation patterns of the glutes.
How: Lie face up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Inverted Hamstrings
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.
How to do it: Balance on your right foot, keeping tummy tight,and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 2 sets of 10 reps per side.
What it does: Also known as a pistol squat, the single-leg squat challenges your balance and core stability, especially the glutes.
How to do it: Stand on one leg with that foot pointing straight ahead and the knee of the other leg slightly bent. Raise the non-supporting foot slightly off the floor. Lower to a squat, keeping the knee of your supporting leg centered over the foot.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Lateral Lunges
What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Straight Leg Skipping
What it does: This move works your hamstrings and glutes while also challenging your coordination.
How to do it: From a standing position, lift one leg straight in front of you while you swing the opposite arm forward. Pull your heel down to the ground as the other arm and leg swing forward. Repeat for a set of 10.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Squat Jumps
What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.
How to do it: Stand with feet just outside the shoulders and hangs behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds, and repeat for 10 reps. Be sure to land softly, with the hips back and down.
How many? 2 sets of 10 reps.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
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