For years my fitness focus has been to find my abs. Not just flat abs, but muscular abs. I want to SEE my muscles. Hasn't that been on the fitness radar for years? It's always nice to refocus and to have new goals, and my goals have shifted a bit. My focus is more on my backside or rather my glute area. Who doesn't want a muscular bootie?
I am a huge fan of squats and dead lifts, but I must admit I also like exercises that isolate the glutes. I gravitate towards the tension band or a yoga ball for hamstring curls. Body weight exercises like jump lunges and squats do the trick to get the heart rate up which is always a plus. Step-ups with dumbbells or a barbell will not only strengthen your legs but your glutes as well. The glute bridge will always be one of my favorites to add in. This can be done with a barbell and a bench or for those who workout at home, dumbbells, a yoga ball or a stepper with a couple of risers do the trick.
Stronger glutes help you lift heavier or jump higher. And for all those who run, your backside helps with speed. I am all for a stronger, nice looking, rounder bootie. Let's get working, and do this 100 percent!
Gym Workout:
Glute Bridge (4 sets of 15) This can be done on a Lying Hamstring Curl Machine. It makes it easier to add in heavy weight. Or if you are at home, grab the yoga ball and weights. Lie weight across lap and lift and squeeze bootie, then release.
You can get heavy on the Lying Hamstring Curl Machine
Thigh Lift (4 sets of 15) Heavy weighted plate (35 lbs. or heavier), set against leg and lift leg up and down to complete the rep.
I generally use a 35 lb plate when doing the thigh lift. My goal: 45 lb. plate
Donkey Kicks (4 sets of 15) This is best done with the Lying Hamstring Curl Machine. Place a mat right under the leg roll of machine. One foot will push up against the leg roll as you will be kneeling down. Kick that foot up and out. Continue on opposite leg. If at home, kneel down and place a dumbbell in the crook of your leg. Keeping the dumbbell in place, squeeze the bootie as you lift your leg up and down to complete the rep. Repeat on opposite leg.
Beginning position for Donkey Kicks on the Lying Hamstring
End position for Donkey Kicks
Kettle Bell Goblet Squat (4 sets of 15) This exercise can be done with a heavy dumbbell. Keep kettle bell or dumbbell close to your body. Squat down low, keeping your torso upright. Squeeze your glutes on the way up.
These are meant to be challenging. Make sure weight is heavy enough, and torso is upright.
Hamstring Curl (4 sets of 15) Lying Hamstring Curl Machine for this exercise. If at home, use a yoga ball and place feet on top of ball. Roll your feet and ball towards your glutes and bring ball back out to complete the rep. Keep core completely tight.