5 Awesome Exercises to Build Your Bum! The goal of this workout is to hammer the glutes. By sandwiching light, high-volume isolation exercises with heavy compound movements, youll build strength while working on shape and structure. Keep high volume in the 15-25 rep range. For low volume, think 8-12 reps. Incorporate this workout into your routine at least once each week. It should take about an hour. Push yourself with confidence. If you can lift heavier weight, go for it—especially when working in the low-rep range. Glute Kickback: This is your warm-up! The movement shouldnt be too strenuous. Focus on establishing that mind-muscle connection between your brain and your booty. Barbell Glute Bridge: First working sets. The key here is to keep your body squared. Bring your torso all the way up so you have a nice, stable top. Push up through your heels and pause at the top of the movement. Push that barbell all the way up through the ceiling. You should feel that deep squeeze in your glutes as they contract. Smith Machine Lunge: Take a big step forward and a big step back—you want to make sure your knee isnt extended past your toe. To ensure a full range of motion, drop down until your knee is almost tapping the ground. Hold at the bottom, then bring it back up. Sumo Deadlift: Stand with your legs wide apart, toes pointed out at 45-degree angles. Hold the bar with a narrow grip. As you lift, make sure the bar stays close to your shins and legs. It should be grazing your lower body the entire time. Fire Hydrant: Focus on keeping your body aligned, meaning, your hands are underneath your shoulders and your hips squared. Avoid rocking back and forth. Bring your leg as far up as your body will allow you to, then bring it back down and repeat.
Posted on: Wed, 07 Jan 2015 23:12:39 +0000
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