butt workout

So You Want A Strong Butt?

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If you thought a big butt meant a strong butt--there IS a difference. You can get a big butt from simply over eating...well, a lot. But I have a feeling that's not the type of butt you want.

Let me break this other thing down real quick: a heavy "leg day" doesn't equate to a bigger or stronger butt.

A strong butt is muscular--no, not in a "bulky" or manly way. It's used for a purpose, not for the viewing pleasure of men or to fill out your yoga pants better. Having a strong butt will literally make you better in all aspects of training. You'll be able to do more challenging moves, lift heavier weights and move more efficiently through each movement.

Have You Found Your Butt?

I can speak from some seriously sad personal experience, for YEARS I was squatting and deadlifting and never once did I feel anything in my butt. No soreness, no muscle activation--nada. Effing zilch. I thought my ass was broken, it was dead..someone call the coroner and get my butt to it's funeral.

Have you ever been training and can't feel your butt? No soreness, no sensation back there? (maybe that isn't the most appropriate word but you get it)

Our glutes--as in everyone in the world, are pretty much dead  asleep & need to be woken up a bit so you get the most out of your training. When you aren't actively using a muscle, it will inevitably stop working to it's full capacity.

Rachel, How Can I Find My Butt?

I'm so glad you asked. There are specific glute activation exercises you can do to, well, wake your ass up. Here are my favorite:

You don't have to do all of these before each workout, pick 2 or 3 that work best for you after you've tried them all!

Okay, now you know how to wake up your sleepy glutes. Even if you can feel your butt when you're working out--still spend 5-10 min warming up before your workout by choosing 2-3 of these movements so you get the most out of each training session!

Build Your Strong Butt

While things like deadlifts and squats will most definitely make you sore, I don't feel as though they are the best at necessarily building a strong butt. Don't get me wrong, they will aid for sure in the progression of building your butt, but I feel like my favorites below are missed out on and if you don't have access to a barbell to squat/deadlift with these are great options!

     Hip thrust:

  • This can be done with a barbell, kettlebell, dumbbell or sandbag (even a small child--make sure it's yours). Before you load this up though make sure you've mastered doing a glute bridge on the ground, then progress to elevating your feet, finally you can move yourself to a small box or chair and start with your back elevated and feet on the ground. You can make this move challenging no matter what level you're at! If you're still working on getting the basic movement pattern down, I'd suggest staying with your feet on the floor, once that becomes easy elevate your feet and add a band around your knees--think about driving your knees out to further activate your glutes and focus on higher reps here. Once you've mastered that--then it's time to load weight onto your hips (you can use a soft padding here to protect from bruising) and elevate your back as shown in the video below.
  1. Hip Thrust NO weight
  2. Hip Thrust WITH weight

When adding this move into your workout, I would do:

  • Floor: 2-3 sets of 15-25
  • Feet elevated: 2-3 sets of 15-25
  • With weight: 2-4 sets of 10-15

     Kettlebell Swing:

  • This move is not only phenomenal for your butt, but your whole entire body! Click HERE to see a demonstration. A few things to note:
  1. This is a hip hinging movement, NOT a squat.
  2. Before you try this move, it's ideal to be able to first properly RDL (Romanian deadlift)--as this teaches the essential hip hinge movement.
  3. This is a ballistic and powerful movement, it is NOT slow--use your hip thrust to power through the movement quickly.
  4. Keep your core braced and squeeze your glutes at the top like you're trying to keep diamonds in there.

    Cable Pull Through

    If you are still trying to master the KB swing, this is a similar movement but easier to learn, while still providing you with strong glutes! Click HERE to see it done.

  1. Don't squat. Think about pushing your butt back towards the wall. Imagine you have glue on your butt and you're reaching back to grab $100 bills.
  2. Keep a wider stance than squat position.
  3. Your head goes with your body. Try to not to bob your head like a chicken but keep your neck in line with your spine through the whole movement!
  4. Squeeze your glutes when you get to the top of the movement, making sure that you don't hyper extend and create an arch in your low back though!

When adding this move to your workout I would do: 2-4 sets of 10-15 reps.

 

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Finally, a sample workout of how I would incorporate one of these moves into a training day for myself or a clent.

Workout #1

Warm up with some foam rolling + lax ball if needed and pick 2-3 glute activation exercises.

  • 2x10 lateral band walk
  • 2x20 glute bridge (feet on ground)
  • 2x30 seconds half kneeling hold R/L

Strength:

  • 4x10 push ups (modify if needed)
  • 4x12 goblet squat
  • 4x10 single arm cable row R/L
  • 4x12 hip thrust

Core:

  • 3x20 seconds side plank R/L
  • 3x10 pallof press R/L

Finisher:

30 seconds on//15 seconds rest-- after first round of exercise is completed, rest 2 min and repeat for a total of 3-4 times through.

  • Wall ball
  • Burpees
  • Jump squats
  • Mountain climbers

 

 

Do you feel a little more confident in the process of building yourself a strong butt now?

 

What questions do you have about creating strong glutes?

 

xoxo

Rachel

 

Workout Wednesday!

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It's hump day so obviously that means we are going to be working on growing the rump today! I want you to follow the workout as laid out. Squats should always be first! Why? If you were to swing, step up and glute bridge THEN squat, you wouldn't be able to have as big of load on your back and move with precision because you would have used most of your energy up. Doing squats first allows you to knock em out with a good and challenging weight while maintaining great form!

As always scale this workout to YOUR fitness level, adjust weights as needed.

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If you've never squatted before than I advise you to only attempt them once you've learned from a fitness professional. Squats are AMAZING, not only are they working your quads, glutes and hammies but you're engaging your core like crazy--hello abs! However this is a move, that needs to be learned the right way. Jumping right in without proper knowledge and mechanics of the squat can lead to injury so train smart!

Xo Rach

We Are Assless.

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We are a generation of assless people. Sitting on our buts ALL THE TIME. image

People would rather veg out on netflix for days on end than spend time in the real world, moving our bodies.

Thanks to our sit to move ration, we are left with pancake rumps.

Can we as women unite to change this nonsense? I'm not telling you to be the next J Lo, unless you want then by all means go ahead. Lets just get off our asses and move more.

Walk more, train more..whatever you do, just don't continue to sit around.

In the spirit of our butts, here's a glute focused workout to get things going.

Warm up for 5 min

3x15 weighted glute bridges 3x12 goblet squat 3x15 sumo squat 3x20 weighted walking lunges 3x15 curtsy lunges 3x5 pistol squats R/L

Now get to it and stop sitting!