The butt is made up of 3 major muscles: The Gluteus Maximus, Gluteus Medius and Gluteus Minimus. The Gluteus Maximus is the largest muscle. A strong butt will improve your performance in many activities such as running, biking and many team sports such as basketball and football. There are a ton of ways to strengthen the GLUTES - Squats, Lunges, 1-leg deadlifts and so on... Below are a few of my favorites:
lifts and shapes you in all the right spots in time for beach season.
10-20 minutes RUN OR WALK HILLS
15-20 reps of each: (repeat 2-3 times)
LUNGES (bulgarian or cross over lunges are my favorite) Bulgarian -
- Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.
- Lift left leg and place top of left foot on seat behind you.
- Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.
(add plyo)
step ups (add plyo)
- Stand facing chair, feet hip-width apart, hands on hips.
- Step onto seat with right foot and lift bent left knee to hip level in front of you.
- Hinge forward slightly from waistand kick left leg behind you. Bring knee back to hip level as you straighten up.
bridges (Extend leg)
- Lie back, knees bent, feet on the floor hip-width apart, arms extended at sides with palms facing down.
- Lift your hips toward the ceiling, pressing into your heels (but don't squeeze your glutes).
- Hold for 10 deep breaths, then slowly lower your hips to the floor.
- Repeat 5 times.
Butt Kicks (add ball or light DB behind knee)
- Get on your hands and knees, with wrists aligned under shoulders and knees under hips.
- Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.
- Return to starting position and repeat 15 to 20 times.
- Switch sides.
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