Today’s workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.
I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.
So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.
GASP! You mean both sides of this argument are correct? I sure do!
Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.
For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.
Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.
I hope you enjoy it!
PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Equipment: Gymboss Interval Timer set for 15 rounds of 10/50 and two dumbbells.
*I used two 20 lb dumbbells. Choose a weight that is appropriate for you.
1. Sumo Squat Hop
2. Crossing Hip Thrust (right)
3. Crossing Hip Thrust (left)
4. Romanian Deadlift (weighted)
5. Goddess Squat (static)
6. Pendulum Squat Hop
7. Leg Series (right)
8. Leg Series (left)
9. Warrior Dead Lift (alternating) (weighted)
10. Table Top (static)
12. Hip Thrust (right)
13. Hip Thrust (left)
14. Lunge Twist (weighted)
15. Chair Pose (static)
|Sumo Squat Part 1:
Squat with chest lifted, butt reaching back behind you.
Don’t let the knees collapse in.
Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true
|Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true|
|Crossing Hip Thrust
Complete all reps right, and then all reps left.
Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.
Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward.
Do not allow the knees to collapse inward.
For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.
|Pendulum Squat Hop
Start with both legs together in a close leg squat.
Kick the right leg out to the side with the knee facing forward.
Return to Squat. Repeat Left.
From your starting position hop up, driving your hands toward the ceiling.
|Warrior/Single Leg Deadlift
Focus on keeping the back flat throughout the movement.
Weights stay close to your body.
Back leg extends, knee facing the floor.
Return to standing between each movement.
Complete all reps on both sides.
Keep the back straight.
Hips press back and lower your thighs toward parallel.
Jump into the air and rotate your body 180 degrees.
As you land focus on keeping the back straight and pressing the hips back.
|Single Leg Hip Thrust
Press your extended leg up and toward the ceiling.
Try to lift to a single leg table top position.
Bring the hips back toward the hands and repeat the movement.
Complete all reps and repeat on the other side.
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.