Glutes

 

 

From my  last article  you can see why it is important to develop strong glutes. If not only for aesthetics, but for the benefit of sports performance and the enjoyment of any physical activities as well.

These exercises assumes that you have adequate hip, knee and ankle mobility in order to perform them to their best possible forms.

 

1) Barbell Back Squat

Step 1

JoBBSquat

 

Step 2

JoBBSquat1

 

Technique:

 

–  Keep chest up, shoulders back and elbow forward throughout.

–  Take in deep breath and brace/tighten your core throughout (draw belly button into your spine).

–  Squat deep down until your thighs are parallel to the floor (mobility permitting).

–  Whilst squatting ensure that all the pressure is on your heels (driving through your heels) and not on your toes or ball of your feet.

 

N.B: If you find that you are leaning forward too much (due to lack of mobility/poor form etc..), putting small plates under your heels will help you out.

 

2) Barbell front alternating lunges

Featuring: Johanna Herman

 

Technique:

–  Keep chest up, shoulders back and elbow forward throughout.

–  Take in deep breath and brace/tighten your core throughout (draw belly button into your spine).

–  Whilst lunging forward ensure that your back knee is flexed all the way almost to the floor for a deep lunge.

–  Keep your front knee from going too far forward past your foot and drive off your front heels.

 

 

2) Stiff Leg Deadlift

Featuring: Johanna Herman

 

Technique:

–  Stand shoulder width apart. Place your grip just outside your knees.

–  Keep you core braced and lower back arched (neutral lumbar spine) throughout. Knees slightly flexed.

–  Whilst lifting barbell, squeeze your glutes (butt) and hamstrings (back of thighs).

–  To finish the move, ensure your knees and hips are fully locked out, standing tall with relaxed shoulders.

Lower the barbell just below your knees slightly flexed and repeat.

 

These are only 3 of the most popular exercises that will work to improve your glutes if done right. There are a whole host of other exercises that are also very effective but I hope that this will get you started! These exercises gives you bigger bang for your buck as they are big calorie burners and will also improve your core strength.

 

 

Stay Healthy & Strong,
Steven Wong – CPT, Pn1


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