Do you suffer from a severe case of flat butt? You know, when there is no junk in your trunk and in most cases it looks like you really have a hatchback? This isn’t just a cosmetic problem. Having a strong set of glutes is important for explosive power in running and jumping; they can also protect your spine.
So if you are tired of having a gluteus minimus give our gluteus maximus workout a try. Just a note, this workout can be used by both women and men.
The Gluteus Maximus Workout
This is a circuit workout. Each exercise should be done for a single set followed by the next exercise without taking rest in between. Ideally try and complete 2 to 3 circuits. Due to the pace of a circuit workout you will get a small amount of cardiovascular benefit as well. You will be getting enough of a leg workout that you shouldn’t do additional leg work except calves from your normal routine.
- Dumbbell Front Lunges – 6 to 8 repetitions – Hold a pair of light dumbbells in each hand in a standing position. Stride forward with your right foot like you would when taking a big (but not huge) step. After planting your front foot lower your left knee downward until both knees make 90-degree angles. Use your left leg to then pull yourself back up to a standing position with feet together. Switch legs and repeat to complete 1 repetition.
- The 1 1/2 Squat – 10 to 12 repetitions – This is a real quad and glute burner. You can do this with a barbell or dumbbells or in a Smith Machine. Stand with feet shoulder width apart and a barbell on your back (or dumbbells in hand). Perform a normal squat until your thighs are parallel to the ground. Come halfway back up, pause, and go back down again to parallel. Then push back all the way to standing to complete 1 repetition.
- Romanian Single-Leg Deadlift – 10 to 12 repetitions – Grab a pair of dumbbells in each hand. Stand on one leg with the other leg slightly bent. Keep your back flat and bend forward at the waist, straightening your leg behind you as you lean forward. Let the weights travel naturally towards the ground as a counter balance. Then return to the upright position, switch legs, and repeat to complete 1 repetition.
- Swiss Ball Leg Curl – 10 to 12 repetitions – Lie on your back and place your calves and heels on a Swiss ball. Raise one leg so the heel points toward the ceiling (press your arms flat against the ground for balance). Press the heel on the ball into the ball to roll it towards you as close as you can get and then roll the ball back out. Finish the repetitions for one leg then switch sides and do the same amount for the other leg.
- Dumbbell Step-Up – 10 to 12 repetitions – You can use a box or a bench for this. Grab a pair of dumbbells and stand with a bench or box in front of you. Place one foot firmly on the bench, push down with your heel, and step up to a standing position (but only on 1 leg). Lower yourself back to the starting position, switch legs, and repeat to complete 1 repetition.
- Bridge March – 30 seconds – This is a killer. Lie flat on your back with arms extended out to the side, knees bent, and feet flat on the ground. Raise your hips off the ground for a half bridge with your body being straight from your shoulders to your knees. Lift your left knee towards your chest like you are taking a marching step while balancing on your right leg. Hold and slowly lower before switching legs and repeating. Try and march for the whole 30 seconds.