I have written in a post earlier this week that the seated position is killing us, killing the ability to engage our core, which will most likely cause lower back problems, killing also the fact that we are never using one of the most powerful and probably the strongest muscle of our body THE GLUTES*!
*(After the Uterus... believe or not the simple fact of being in labor and giving birth can burn up to 50 000 Kcal!!! For you out there tough guys, you thought your leg day was a killer workout huh?)
Anyways, having a strong butt will help you correct your posture and at the same time will help you build your core!
Here are the TOP 4 exercises for your bottom to be strong!
1. Leg Lock Glute Bridge
The pictures below demonstrate how to do a leg lock glute bridge, I truly like this exercise because it helps you focus on one cheek at the time. bend your knees and place your feet flat on the floor. Lift one foot of the ground and bring one knee into your chest hold the knee with both hands. While one hip flexes completely, press the other hip off the ground. You should feel a your buttocks contracting! 1 cheek at the time! do 15-20 reps and switch legs.
2. Band Shuffle
With this next one you will need resistance band, you can find anywhere online or at a sport store near you. I personally purchased mine on Amazon.
https://www.amazon.com/Fit-Simplify-Resistance-Exercise-Instructional/dp/B01AVDVHTI/ref=sr_1_3?s=sports-and-fitness&ie=UTF8&qid=1498652837&sr=1-3&keywords=workout+bands
Stand with your feet a little wider than hip-width apart and point your toes forward. Get into an athletic position: Bend your hips and knees, sit your butt back, lower your body into a squat and keep your knees over your ankles. To help with balance, bend and hold your arms in front of your body. From this position, take a sideways step with your left leg and then take a step to the left with your right leg to return to the original stance. Keep your back straight, chest up and your eyes looking straight ahead throughout the exercise. Quicken your steps as you get used to the movement. Repeat for 10 steps in one direction and then reverse the direction. If you have cones, set them 10 feet apart and shuffle back and forth between the cones.
3.Donkey Kicks & Fire Hydrant (2 in 1)
Position yourself on all fours with shoulders wide apart and palms flat, maintaining a tall posture, tuck your belly button into your spine and kick up with one heel. Make sure that your are not hyper extending your lower back and that your upper body stays strong by keeping your arms nice and straight.
Once you are done with 15 repetitions of the donkey kick, keep your tall and elongated posture in your upper body, keep your core engaged. Position yourself on all fours with shoulders wide apart and palms flat.
Keep your knees, hip wide apart and bend them at a 90-degrees angle. Keep your back straight, raise your right thigh and bring it close to your chest as much as you can. Then raise the same thigh out to the side by keeping the hips still.
4. The Squats and Squat Variations
Majority of the people (according to what I have observe in gyms) do those wrong... Why? Because of imbalances that we develop while sitting, and one major one is weakness in the gluteus muscles
For beginners, I recommend you elevate your heels and keep doing your squats without any loads until you feel confident enough to add some weight.
Starting position:
Stand straight with legs apart at shoulder width.
Place dumbbell standing upwards on one side of its bases. (For more advanced people)
Downward (concentric) Phase:
Lower yourself until the knees reach a 90 degree angle. Make sure your knees are not caving in. To help you remember you can actually place a band around them (the one you used for the shuffles), this will help your brain understand that a resistance is applied on your knees therefore your will have to fight that resistance.
Keep good upright trunk and head posture and tight abdominals.
Picking up the weight consists of getting it up and then placing your hands in a way that looks like a you’re holding a goblet.
Upward (eccentric) Phase:
Carefully press off the ground without bouncing up from the previous movement. 60% of your body weight should be placed on your heels. Drive through your heels and up the posterior chain, hamstrings and GLUTES should be the main mover! Not your quads!!
Move upwards slowly with controlled movement.
Maintain head and trunk upright posture
Keep a tightened abdominal contraction
Make sure you feel comfortable with the depth of your squat and weight as to not lose balance.
Be sure not to lean forward! This can lead to injury and upright posture is the key!
Beginner:
Goblet squat (More advanced):
Thank you for reading! Practice this at the gym or at home and let me know how you feel!
If you have any questions please comment below
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Chris Joly Fitness
Chris Joly Certified Personal Trainer (NASM) & Functional Movement Coach (FMS Lvel 1 & 2)