Fitness

Glute Workout

By Gule Sheikh

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Did you know that you can prevent low back AND knee injury by training your glutes? I common problem amongst the best of us, is injury from training the incorrect way or overlooking an area for complete physical balance.

The top questions I get asked the most are about flat abs, toned arms and slimmer hips. But where is the love for the glutes? This may come as a surprise to you, but training glutes is VERY hard. It takes quite some time and usually at least 6 months before you can actually see any progress.

But wait, why focus on glutes when I can just workout on my legs and glutes will shape themselves? Uh..what?! No! You need to FOCUS your attention on what you want to shape. Remember my article on How to Sculpt your Body?! Focus specifically on the area of change.

I always incorporate a separate training day for glutes specifically. It is one of my favorite area’s to train because its an area I can actually see and measure the success of my strength. Training glutes increases the strength and power of my legs and the appearance of my core improves too!

So here it is, the ultimate Butt Workout! Note: this workout is for both Men and Women and not for the faint of heart!

Warm-Up

1 – Leg Swings: Standing straight, hold on to something for support and swing one leg as high forwards and backwards as you can go. Next, with the same leg, swing side to side. Switch sides. This will help increase blood flow and flexibility to your legs and prevent injury.

2 – Lying on your side on a bench, Raise one leg to up, pointing toes to the ceiling and then swing your leg back down and try to touch the ground with the same leg. Do this 50 times then switch sides.

The Workout!

Glute Bridge with 45lb plate

Lying on the ground and feet placed on a bench, place a 45lb plate between your stomach and hip flexors, then raise your glutes towards the ceiling. 25 Reps for your first set.As you do each exercise, squeeze your glutes and imagine you are crushing a pencil to powder, as you do this!

Add on another 45lb plate if you can and complete 3 sets for 15 Reps.

Bulgarian Split Squats

Start with 15lb dumbells (or higher if you can handle it). Position 1 foot on a bench and 1 foot in front of you. Bend down, aiming your back knee to the ground. Do each side for 20 reps for the 1^st Set. Switch sides. Increase the weight and do 15 reps. Increase weight again and do 10 Reps and your final set should be 6 reps. By the end of this exercise, your legs should be pretty wobbly!

Deadlifts

Grab a 45lb Barbell – or any weight that you can do for 15 reps. Then increase it to 65lbs and do 8-10 Reps slow and steady straight leggeddeadlifts. Stand with shoulder width or narrower. Bend knees slightly and bend over with lower back straight. Grasp barbell with shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing position.

With knees straight, lower bar toward top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded.

Barbell Hip Thrust

Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keep the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground. 4 Sets of 15 Reps and 25lbs to start. Increase weight if it is too light.

Single Leg Back Extension

Position yourself securely on a back extension bench. Keep one foot off the foot rest and one foot secure. Complete a back extension, but while doing so, squeeze both your low back and glutes. Complete the rep slowly. Do 12 – 15 reps for each leg and 4 Sets total. No weight.

Cable Kick-backs

Make sure you use a heavy weight! Do 4 Sets of 10 Reps! Attach a small hand attachment to the lower section of a pulley machine. Place one foot through the handle opening of the small hand attachment so that it becomes wrapped around your ankle. Keeping your leg straight, smoothly kick your heel backward about one foot. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.