In Part 1 I discussed the that squat can be potential exercise for building firm tush if it’s done in it’s wide stance variation.
In this part I will take you through some of the exercises that I use with my clients to get their bottom up&out. I will show you only four exercises, but this will be enough to build a solid template for your glutes workout and I will also give you a written out programme on how to use this template.
Your gluteus maximus muscle is made of mixed to slow muscle fibres so you will benefit from doing 8 and 15 repetitions per set and even in the high number of repetitions you are still causing muscle growth so you don’t heavy to go very heavy.
Below is a video of four exercises for both gluteus maximus and gluteus medius.
1. Wide Goblet Squat – Go wide, but if you feel that you can’t go as low as you used to or that your upper body is tilting forward, you are probably standing too wide. Try not to round your backside at the bottom of the movement. Stay upright and look straight ahead.
This is only one variation, you can use Front Barbell Squat, Back Squat, Medicine Ball Squat and other tools. All of the aforementioned methods can be found on the workout design page called PT Folder. Registration is free.
2. Step Ups – I am using 18 inch step, but just make sure that your leg is bent at the hip and the knee and you can comfortably press the foot down on the step without swinging forward with your body.
Good tip is to keep your toes up in the trailing leg so you can use as much muscles in the leg that is on the step as you can. If you can achieve 15 repetitions with good form you can start adding weight. Repeat on the other leg
3. Crossover Step Ups – Great exercise variation to kick glute medius in to action. Make sure that trailing leg is on the edge of the step and working leg is directly in front of it.
Toes in the trailing leg pointed up, torso stiff and load your body on to the step.
4. Single Leg off-set Stork Stance – Grab the cable attachment in your right arm. Take a step to the right so that the left leg is facing the cable attachment. Lift the right leg of the ground and this will cause torso to go forward.
Remember to hinge from the hips. Lift the leg slowly up and put it dynamically back down.
On the video that you can get access from here you will find info about setting up repetitions vs sets in the workout design, but use below template for a easy way to start working your glutes.
Adjust the resistance according to your ability and the amount of repetitions required and remember to work your butt off (see what I did?)
Make sure to give me a comment or if you know someone who can benefit from this series please direct them here.
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Enjoy the workouts and your new firmer and stronger bottom!
1. Johnson MA, Polgar J, Weightman D, Appleton D. Data on the distribution of fibre types in thirty-six human muscles. An autopsy study. J Neurol Sci. 1973 [pubmed]
2. Schoenfeld BJ, Wilson JM, Lowery RP, Krieger JW. Muscular adaptations in low- versus high-load resistance training: A meta-analysis. Eur J Sport Sci. 2014 [pubmed]
'Greg Mikolap, BSc in Physiotherapy, and a Personal Trainer based in Maidenhead, England. Greg is also a founder of www.PTFolder.com, training solution for people who want to get fit or for people who help others get fit. With almost 10 years experience in the industry, Greg is also a course director for Faster Health & Fitness and is working on his volleyball performance book.'