Strickland Fitness

Nice butt!

Everyone wants a nice firm butt. It’s not only about doing the right exercises to tone the gluts, it’s about doing the right exercises right.  For most, the quads and hamstrings do most of the work in these exercises. The key is getting the gluts to fire. I will go over a few butt burning exercises and the important aspects of each one.

1Leg Squat

This exercise is great for targeting the gluts and quads while working on strength and balance. Stand directly in front of a workout bench or chair (for at home workouts) with the back of your legs nearly touching it. Raise your left leg out in front of you so your left hip and knee are bent at 90 degrees. Standing only on the right leg, slowly lower yourself bringing your hips behind you until your butt just touches the bench. Press through your heel to raise yourself to the starting position. Concentrate on not letting your right knee collapse in towards your left leg. Your knee should stay directly in line with your foot. Do 10-12 reps and then switch legs. Do 3 sets.

Walking Lunges

This exercise works the gluts, quads, and hamstrings while helping to stretch the hip flexors. You should have about 20-30 feet of space to do this. Take a big step forward, stop, and then drop your butt straight down. Your front leg and back leg should both be bent 90 degrees at the knee. Keep your back straight and stop lowering yourself when the back knee is a few inches off the ground. Rise up and bring the back leg even with the front and step that leg forward and repeat the lowering and raising. This sequence should be even paced and controlled. Go 20-30 feet and then return the same way. Do this 3 times. You can also hold dumbbells in your hands if you need more resistance.

1 Leg Pelvic Lifts

This exercise works the gluts, hamstrings, and the lower back. Lying on your back with 1 leg extended straight (about 2 feet off the ground) and the other leg bent (knee at about 45 degrees and foot flat on the floor), press through your foot on the floor raising your pelvis off the ground. You should raise it until you have a straight line from your head to the tip of your bent knee. Lower your pelvis to the ground and then raise again. Concentrate on activating the gluts while going through the motion. Do 12 reps and then switch legs. Do 3 sets.

The gluts can be hard muscles to train when you don’t activate them. Concentrate on making them work and they will work for you.

Tags: Butt exercises, exercises, leg exercises, los angeles personal trainer, personal trainer, personal training, Weight Loss   Posted in Gluts/Butt, Lower Body Exercises