Tone Your Butt With This Glute-Focused Workout
Everyone wants a great-looking backside, but there are also tremendous wellness benefits that come with strengthening your glutes. In fact, your glutes are your largest and strongest muscle group, meaning that as you work them you can actually increase your metabolic rate. A strong rear is also crucial for jumping, running, and lifting, meaning that you should devote at least one of your workouts a week to building booty strength. For a look at just how to do that we turned to Barry’s Bootcamp master trainer, fitness model, and Nike Training Club instructor Patrick Frost — known for his killer butt and leg classes — to showcase some of his favorite butt-focused moves.
It’s imperative to properly activate your body to prevent injury. Start by doing a primal squat for 60 seconds. Stand with your feet shoulder-width apart and slightly angled outward. Bend at your hips and knees at the same time. Lower yourself as you reach back with your butt. Make sure that your knees are aligned with your toes and that your toes are in contact with the ground. Relax your pelvis between your hips and keep your spine neutral. This move will aid in allowing you to have a full range of motion in your knees and ankles and to actively decompress your lumbar.
After holding the squat for one minute, do one-leg get-ups. Stand in front of a bench with your back straight. Tighten your core, and raise your arms out in front at shoulder level. Lift one foot a few inches off the floor, fully extending the leg in front of you. Bend your standing leg as you lower your body down to a sitting position on the bench, keeping your foot elevated. Then push through the heel of your supporting foot, and stand back up. Do 30 seconds on each leg.
While you can do this move with a dumbbell, you will be able to use more weight if you opt for a bar. Place the bar or dumbbell above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Drive through your feet, extending your hips vertically through the weight. Extend as far as possible, then reverse the motion to return to the starting position. Make sure that you opt for a weight that allows you to reach failure after 15 to 20 reps.
Stand holding your weight, and squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. When you reach the bottom position, use your elbows to push your knees out. Opt for a weight that allows you to reach failure after 15 to 20 reps.
Do the aforementioned two exercises consecutively without taking a break for the recommended amount of reps. Once completed, take a 90-second break and repeat the circuit for a total of four times.
Single leg Romanian dead lift
Hold your weight in one hand and stand on one leg, on that same side. Keeping that knee slightly bent, bend at the hip extending your free leg behind you for balance. Continue lowering your body until you are parallel to the ground, and then return to the upright position. Opt for a weight that allows you to repeat this 15 to 20 times on each leg.
Explosive side skaters
Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle without letting it touch the floor. Next reverse the direction by jumping to the right with your right leg. Do this explosively for 60 seconds.
Do the aforementioned two moves consecutively without taking a break and for the recommended amount of times. Then recover for 60 seconds and repeat the two-move circuit a total of four times.