BOOTY BUILDING // 101
Building our booties is the theme of 2020, at least in the fitness world. The most important part of glute building is ACTIVATION. What this means is that you activity ensure that you are contracting your glutes in each movement. If you had to squeeze your glutes right now, you are activating them. In exercise, this means using your glutes as a the primary mover in the movement.
If you want to see true glute growth (muscle hypertrophy) you need to load it. This is achieved with heavy weights (failing at around 10 – 12 reps). You can even start your session with bodyweight exercises and move into heavy weight sets. This way you have “prepared” your glutes for the work that is to come.
All the exercises I have listed below will help you get a nice perky butt, improve hip stabilisation, and continually be building a strong mind to muscle connection.
Stay controlled and stable whilst performing these exercises, breathe out during the “strenuous part” and in on the “easy part”. Ensure your neck is always in a neutral position and your back is in the correct position.
C1 // Straight Legged Dead Lifts x 12
Start with legs hip-width apart / slightly closer. Rotate hips backwards (stick that booty out) and lean forward maintaining a neutral neck and straight back. Keep those legs straight. With arms straight, lower the weights just passed your knees. pushing from your heels, fire your gluteus and hamstrings to return to standing position.
C1 // Sumo Squats x 12
Position your legs with a wide stance (double hip-width). Lower. your body into a squat position. Activating your glutes and inner thighs push your body back into an upright position.
C2 // Clams x 12 per side
Laying on your right side draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. Using your knee and forearm to stabilise your body, lift your torso off the ground. At the same time, Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor. Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee and body to the starting position. Continue for a total of 12 reps, then repeat on the other side.
C2 // Step Ups x 12 per side
Start in a standing position. Bend right knee and left your leg to step onto the bench. Pushing through your heels lift your opposite leg, left, to the bench. Activate your glutes. Slowly return your left leg in a controlled manner to the ground. Alternate or do 15 reps of each side.
C3 // One-Legged Glute Bridge x 12 per side
Laying face-up on your mat, bend your knees keeping your feet shoulder width apart. Bring your feet close to your feet. Raise on leg off the ground keeping it straight. Pull in through your navel to brace your core muscles and then squeeze your glutes to press your hips up so your body forms a straight line — no arching — from knees to shoulders. Your straight leg should raise simultaneously. Keep your head on the floor and eyes focused on the ceiling. Hold the position for a second and then lower and lift, and repeat.
C3 // Curtsey Lunges x 24
Start with legs hip-width apart. Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor. Your left knee should hover above the floor. Reverse the movement to return to the starting position. Alternate legs.