The glutes are one of the most common target areas with our clients, especially the females. Some want to tone and lift, some want to down size, and others want to “build a booty” so that they can fill out their skinny jeans. The glutes can be a tough muscle to target if you don’t know what you are doing. Many people will just try to do a lot of squats and end up with nothing but sore knees and over developed quad muscles. We always preach good squat technique for proper glute activation, but we wanted to give you five more exercises that you can add to your butt blasting arsenal. We are also going to give you a program to follow so that you can see some results for yourself!
First check out this video for our five exercises that target the glutes:
Now add this quick and “easy” program to your workout regimen 2-3 times per week.
- Round One: 30 seconds work/30 seconds rest
- Hamstring Curls on the Swiss Ball
- Fire Hydrants right leg only
- Fire Hydrants left leg only
- Step Ups alternating legs
- Reverse lunges alternating legs
- Glute Press
- Rest 30-60 seconds
- Round Two: 40 seconds work/20 seconds rest
- Repeat exercises from round one
- Rest 30-60 seconds
- Round Three: 50 seconds work/10 seconds rest
- Repeat exercises from rounds one and two
- Be sure to do some stretching and foam rolling….you are going to be SORE!
When we post our client transformation pics online we always get comments on how much better everyone’s butts look. One client’s husband even recommend that we start doing “butt-fore” and “after” pics…..haha…..Maybe you will be our next glute success story!
