6 Tips to Get a Nice Butt
Go beyond squats to get uplifting results. (Photo: Courtesy of Michael Rowe / Getty Images)
There are lots of lower body programs out there, but not so many that focus in on the glutes. Aside from the fact that a well developed pair of glutes will impress women, they’re even more important for your functionality. Every compound movement starts from having a strong pair of glutes to create and transfer forces. Here are six moves your program should not go without.
Related: 4 Tips To Look Good Naked
Hip Thrusts
Hip thrusts are one of the most direct glute developing exercises you can do. One primary function of the glutes is to extend the hips. Getting down to the nitty gritty and doing a barbell loaded version of just that is a ticket to gains. One thing though: It’s easy to get caught up lifting plenty of weight and loading up on this exercise – and as a result it’s easy to let the actual glute activation fall through the cracks (no pun intended) and be compensated for by the hamstrings, low back, and even quads. Make sure they’re firing before increasing the load you lift.
Related: The 10 Moves You Need to Get a Rock-Solid Core
Barbell Deadlifts
Another hip extension exercise, deadlifts are the staple in your program that will have the most functional application. The deadlift is simply a matter of bending over to pick something up, but it’s often neglected or done incorrectly. The “hinge” pattern of a deadlift involves the coordination of your entire body and creates an understanding of a neutral spine and pelvic control. Plenty of this is dominated by the glutes doing their job. In order to know the proper form for a conventional stance deadlift, check out the instructional video.
Related: The Right Deadlift Form
Walking Lunges
This exercise often falls under the radar. The dynamic “step through” component of the walking lunge allows for a complete single leg hip extension in motion that other lifts don’t provide. When performing walking lunges, remember to avoid pausing between steps (don’t plant your foot down in the middle to meet the other foot between strides!) unless you have to catch your balance. To emphasize the posterior chain’s involvement, feel free to lean forward by about 10 degrees in order to create more tension — just make sure to keep the front heel on the ground as you do it.
Related: 11 Easy Ways to Boost Your Fitness Gains
Box Squats
(Photo: Courtesy of Getty Images)
The widened stance and dead stop that a box squat provides is perfect for developing the glutes. The truth is, deep squats can often serve to load the quadriceps to a greater degree than the glutes. Cutting your range of motion slightly and coming to a full stop optimizes the glutes’ activity. Remember not to put all of your weight on the box, or allow your spine to round. Simply put, don’t “relax” when you sit down! Reach back for the centre of the box, and stay tight.
Related: 10 Ways to Do a Squat
Kettlebell Swings
(Photo: Courtesy of Getty Images)
Kettlebell swings should only be used after the deadlift pattern has been mastered. If you have issues maintaining a flat spine when deadlifting, it’s better to review the basics and start from the ground up. If you’re good to go, however, then using higher rep kettlebell swings can wake up the fast twitch fibers of the glutes and hamstrings and encourage a strong hip extension, while ramping up your cardio in the process. Remember to stay tight, and keep the weight as close to the crotch as possible when it descends.
Related: 10 Essential Kettlebell Exercises
Single Leg Glute Bridges
This is a good exercise to use before your bigger lifts to ensure the glutes are firing and ready to work under load. Grab a mat and lie flat on your back. Remove any excess space from under your back and raise one foot off the ground. Dig in with the heel of the other foot, keep your body level, and raise the hips to full extension off the ground. Control the descent and repeat for sets of 15-20 reps. As an added measure, try to trap a tennis ball in the thigh of the leg that’s off the ground. That will challenge the extension you can achieve and make your glutes work that much harder.
By Lee Boyce
