A Workout For Your Most Important Muscle Group, Your Glutes
A quick glutes workout that will help you develop an excellent posterior, which will improve your strength, speed, and general health. Try this workout cycle the next time you're at the gym to target every major muscle in the area.
Max Muscle
Warm up with a 5-minute jog, 20 lunges without weight, and 12 kettlebell swings. Do each exercise once, then move to the next. Repeat the cycle so you do each exercise three or four times.
1. Side Step-Up
Stand to the side of a bench or step and step up using your close leg. Hold dumbbells if you want more of a challenge.
Do: 12 on each side
2. Squat
Holding dumbbells (or with a barbell resting on your upper back), squat down so your thighs are a little lower than parallel to the floor. Keep your chest up and don't round your back.
Do: 8 to 12 repetitions
3. Balancing Lunge
With dumbbells in each hand, step forward into a lunge (knee shouldn't extend past your toes). Your front foot can land on a BOSU ball, a foam mat, or some other unstable surface. Alternate legs.
Do: 16 to 20 repetitions
4. Kettlebell Deadlift
Hold one kettlebell in each hand. With your knees slightly bent, hinge at the hip to lower the weight to the ground. Keep your chest up, so your back doesn't round. To add more challenge, do single-leg deadlifts.
Do: 6 slow repetitions
5. Bonus Move!
If your gym has a sled, do a 20-meter push with a weight that's challenging (you will feel it in your glutes).
DIY option: Place a weight plate in a pillowcase. With the weight flat on a smooth surface, get in bear crawl position with your butt low and hands on the weight. Push the weight for 20 meters, then push it back in the other direction.
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