Curtsy Lunge Tap Back
How-to: Start in a curtsy lunge position by standing tall, with one leg behind and across the body. Make sure that you are not leaning forward. In this exercise, turn out the front foot to target the inner thighs. With the back foot, tap to each side of the body, extending the leg long to the same side of the body, and then crossing the body as you tap the foot behind. Perform all reps on the same side before switching.
Form tip: Keep all of the weight on the standing leg and do not bend forward.
Move : Side Plank Twist To Hip Tap
How To Warm Up Your Glutes Before Training
Dont dive into your glute training without first diving into some proper mobility work. When youre doing them right , theres nothing easy about glute work.
One of the most effective warm-ups for any muscle group is going to be the exercises you are performing in that days training session. For example, if youre performing back squats, you can warm up by performing light reps and increase intensity as you proceed towards your working sets. This ensures that the appropriate muscles and joints are being primed, reducing the risk of injury and improving your overall training performance.
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How To Do The Back Squat
Set a barbell in a power rack to shoulder height. Get under the barbell, set the bar across your upper traps, or set the bar across your shoulder blades if youre performing low-bar squats. Brace your core and lift the weight out of the rack. Take small steps back one foot at a time to get yourself into position. With your chest up, squat down until the bottoms of your thighs are parallel to the floor. Drive back up by pushing your feet through the floor.
How To Do The Walking Lunge
Stand with your feet together, and then take a step forward roughly 18 to 24 inches and plant your foot firmly to the ground. From there, you will allow your front knee to track forward aiming between the first and second toe while your back knee drops straight down to the ground. Then, while driving through the floor with your front foot, move your body forward to a standing position, where your back foot will meet the position of the front one.
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Important Glute Training Tips
Get more from your glute training with these crucial and helpful workout tips.
Dont overemphasize hip extension
Hip extension IS an important glute function, but its one of several movements that your glutes are responsible for. To develop your glutes to their fullest, make sure you include exercises that involve hip abduction and lateral rotation as well as extension.
In some cases, all three of these movements can be combined into one exercise, for example, by wearing a booty band during hip thrusts and squats.
Use a full range of motion
Some glute exercises involve a very short range of motion, often just the last 45 degrees of hip extension. While these exercises arent entirely useless, they are not as useful as those that involve a much bigger range of motion. Choose at least a few exercises that involve moving from full hip flexion to hip extension to work your glutes through their entire range of motion.
This is better for muscular development and developing functional strength, not to mention maintaining or improving flexibility.
Use a broad rep range
Your glutes are made up of fast-twitch and slow-twitch muscle fibers. Fast-twitch fibers respond best to heavy weights and low reps. In contrast, slow-twitch fibers are more aerobic in nature and do better with lighter weights and higher reps.
To maximize glute complex development, make sure you include low rep/heavy weight and higher rep/lower weight training in your workouts.
Watch your lower back
Recommendations For A Well
As with any type of training, variety is key. Thus, dont just take one of the above exercises and beat it to death. Mix things up.
Every muscle has numerous muscle fibers that are stimulated by different movement patterns. By using a variety of glute exercise you will ensure you hit all of them.
With that, here are 4 recommendations when choosing glute exercises for your workouts. On a regular basis, ensure you:
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Hanging Straight Leg Raise
Once youll be able to perform hanging knee raise, you can try hanging straight leg raise.
The hanging leg raise is a good abs workout you can do in the gym to target your lower ab particularly.
Heres how to do hanging leg raise
Kneeling Kickback/donkey Kicks = Glutes
Start on all fours in proper position , then lift your leg and press your foot to the ceiling, keeping the knee bent at 90 degrees. Return to start but keep the knee off the floor and dont rest at the bottom.
Repeat the movement for 40 seconds, then switch to the other side. Make sure shoulders and hips are both square to the floor the entire time and dont let your lower back sag.
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Move : Plank Shoulder Tap To Cross
Remember to keep your core engaged and back flat throughout the movement. If you feel your form slipping, theres no need to rush. Slow down and focus on the quality of the movement.
More Booty Building Workouts For Size And Shape
Probably one of the most talked-about topics on womens fitness blogs is how to build a shapely butt. Of course, the definition of shapely may vary from person to person. For one, it may mean bigger and rounder. For another, it may mean not adding size but instead shaping your butt to be more round and firm.
- 8 Glute MachinesEnlarge your booty with these butt building machines you can use at home!
That said, the next part of our article will address whether your goal is to build bigger glutes or just tighten and firm up your glutes and how to do each effectively. I will then follow up with some very effective lunge exercises you can perform at the gym or home with a helpful video demonstration.
And finally, you dont want to miss out on my top 4 glute transformation tips to help guarantee results.
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Butt Exercise: Split Squat
Degree of difficulty: 4 out of 5
- Overview: This exercise works both glutes at the same timeone gets stretched while the other is contracted. To add difficulty, use a stability ball instead of a bench.
- Get ready: Stand a few feet in front of a bench. Carefully extend one foot back to place it on top of the bench with the sole of your shoe almost parallel to the floor.
- Go: Bend your front leg to lower your torso straight down toward the ground, making sure your knee stays behind your toes, until your thigh is about parallel to the ground and your back knee is within a foot of the floor. Press through the heel of your front leg and squeeze your glute as you rise straight back up.
Kims tip: Make sure the movement goes straight down, not forward.
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Minute Abs And Glutes Circuit Workout
Disclosure: This post may contain affiliate links. I receive a small commission when you make a purchase using my affiliate links.
Get your abs and glutes in shape with this 30-minute Abs and Glutes Circuit! One of my favorite workouts routines thats quick and effective
Hi friends, I hope your Christmas was a good one! We had a good time hanging out at home, spending time with family, and cooking. I took several days off of teaching my fitness classes and didnt do a whole lot for my own workouts over Christmas week, so I am looking forward to starting back today. Its great to take a break from exercise sometimes, but not too long of one
If you took a break from exercise around Christmas, heres a workout for you to get back at it! I created this workout for one of my group fitness classes that I alternate teaching on Saturdays: Guts and Butts.
Its a 30-minute class so its easy to add into your regular workout routine, plus almost everyone could use a stronger core and backside, especially if you are a runner! This 30-minute Abs and Glutes Circuit was a big hit with my class, they loved it!
Heres a printable PDF of this workout
For this particular class, I decided to make this one a timed circuit: 40 seconds work, 15 seconds rest & transition, then a 1 minute break after 8 exercises. These are low-impact exercises , and no squats or lunges either, so this workout is a good one if you have knee problems or leg injuries youre working through.
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Free Booty Building Workout Plan: Your Road To Bigger Glutes
Exercise alone will not guarantee you a bigger butt. For this reason, make sure to read all the tips in this post, as they are crucial in developing more prominent, firmer, rounder, and sexier glutes.
Furthermore, we understand that a good glute workout plan should include butt exercises for both the gym and those who work out at home. So be sure to check out both!
Rear Foot Elevated Split Squat
A close relative to the Bulgarian split squat, this variation isolates one leg at a time, which also allows a weaker leg the ability to catch up in terms of size and strength. The rear foot elevation allows you to sink down into hip flexion more, placing more muscular tension on the glute of the front leg.
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Move : Russian Twist To Modified V
To make this move more challenging, try keeping your legs straight throughout or add additional resistance to the movement with a heavier weight.
Stability Ball Lateral Crab Walks
An odd exercise that will integrate both sides of the back of your body in its natural cross-pattern activation. Basically, when one glute fires, the opposing low back muscle fires as well. This naturally happens when walking, running, or walking up stairs. Its a great exercise for this muscle firing pattern and to get your glutes working hard. Plus, it looks cool.
How to do it:
The ball should be under your head and shoulders and feel like a pillow, while your arms are outstretched to the side and fully engaged/contracted.
As with all of these stability ball exercises the key with this one is to ensure that your hips are up and your body is in a straight line from your knees to your shoulders.
Enter your glutes, which in their contraction extend your hips up.
As you move laterally a few inches to the left, youll instantly feel your right glute contract big time.
Youll also notice the left side of your lower back fire up as well, which reminds us of the intricate contralateral connection between our glutes and low back.
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Dumbbell Deficit Reverse Lunge
Grasp a dumbbell in your right hand and stand on a step or block that raises you a few inches above the floor. Step back with your right foot and lower your body until your left thigh is parallel to the floor and your rear knee nearly touches the floor. Keep your torso upright. Step forward to return to the starting position.
Goal #: Bigger Glutes
If your goal is to add quality size to your glutes, you must perform each exercise 1-2 times per week. Perform 3-4 sets and 8-10 reps for each exercise use weights . Always try to use the heaviest weights you can to finish each set. If you can do more than 10 reps, then you need to increase the weight.
An added tip for building bigger glutes is to give yourself at least 3 to 4 days of rest before your next butt workout and get enough protein in your diet for your glutes to grow. Not getting enough protein will sabotage your growth.
Try to get at least your body weight or a minimum of half your body weight in grams of protein. So. for example, if you weigh 160 pounds, consume 80 to 160 grams of protein or more each day.
You will notice that my glute building workout plan is a variation of lunge exercises. Lunges are by far the best exercises for building quality glutes. Unlike squats, they are much more effective at targeting your glutes.
Also, see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist.
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