When I start a new client I will have them fill out a form which checks in to see what their goals are but, more specifically, areas of the body they want to work on. More often than not the butt is mentioned as something they want to work on. And this is music to my ears! I love helping clients build a strong set of buns!! If you are looking to build your gluteals then I suggest a couple of exercises in particular: SQUAT: the squat is so important for every person that wants to see change in body composition. It can boost hormone levels in the body, it builds the legs, creates a stronger core, can burn a load of calories and builds a strong set of abs without every having to do a crunch. To target your glutes, aim to get deep. Going below knee level will recruit more of your butt. Just have someone keep an eye on your back. If the butt tucks under (also known as Butt Wink) your flexibility needs to be worked on. If your knees buckle inward then reduce the weight and work at building up your glute med with leg adduction (yes, those weird looking machines that people sit on and absent mindedly spread and squeeze their legs in and out with actually have a purpose!) I love using overload techniques like a 20 rep squat and multiple sets at bodyweight. Ass to grass peeps! LUNGE: this move gets moans every time I suggest it. but it works. the trick is in the width of your stance. As I tell clients: the bigger the step the more GLUTE you recuit! Taking a smaller stance shifts most of the work to your quads but with a big step, the work gets shifted to your butt. I will often use the image of a merry go round for clients to get the feel for the move: picture a horse on a merry go round with the stick going straight through the centre, imagine you are the horse and slide up and down on the stick (as opposed to forward and back which, again, give the work to your quads and loads up your knee join unnesessarily)Try raising the front leg onto an aerobic step for even more butt building. And I challenge you to go for high reps. I will usually aim to get through 20 reps. Your brain will be screaming at you to stop, but the gym is a mind game peeps. Show it who is the boss. HIP THRUST: whether it is bodyweight, both legs, single leg, or done with a loaded barbell across your hips, this move does great things not just for the size of your glutes but for the power you can generate. this translates into increased performance in other moves like deadlifts and squats. If you have trouble feeling your glutes in your training, this is a great exercise to help develop the muscle/mind connection. BULGARIAN SPLIT SQUAT: bored with lunges? increase your range of motion and really make that booty work hard with a split squat. Remember that a wider stance hits the butt more than a narrow stance and stay as upright as you can. Lean back into the move if you have to in order to make sure you are balanced in the centre of gravity over your glutes rather than forward over your quads and knee joint. STIFF LEG DEADLIFT: this move is great for working the glutes and hamstrings. If you find your back rounds out before you can reach parallel then spend some more time working on your flexibility and use the back extension rack, concentrating on initiating the concentric part of the movement (coming up) from your glutes. You can usually achieve this by lengthening the body as far as you can and consciously driving the heels back into the rack. I have some spots available coming into the summer months. If youd like to come in and have a complimentary session and see how I can help you reach your goals, give me a call!
Posted on: Sun, 21 Sep 2014 02:53:20 +0000