When it comes to building a rock solid butt (gluteus maximus), you really knee to perform the correct exercises. The following three exercises are my favorite for building the glutes.
Tip: For better activation of the glues, your weight should primarily be distributed to the heels of the feet on each exercise. Keeping the weight on the balls of the feet will shift the emphasis of the exercise to the quads and that’s not what we’re looking for. (more…)
Continuing with the theme from my last post, here are five exercises that you should include in your lower body workouts (but not at the same time):
1. Deadlift: Although this exercise strengthens pretty much the entire body, I recommend including it as a hip dominant exercise in your lower body routine.
2. Squat: One of the best overall strengthening exercises for the lower body.
3. Split Squat: Great unilateral exercise for strengthening the legs and improving stability at the hip. (back foot can be on the ground or bench as shown)
4. Glute Bridges: With the prevalence of hip flexor tightness and subsequent inhibition of the glutes, this is a great exercise to activate and strengthen this muscle. (can be done single leg as shown or double leg)
5. Multi-Directional Lunge: This is a great multi-funtional strengthening exercise that can be used as a great dynamic stretch as well.
(Bonus) 6. Romanian Deadlift, Single Leg: Because I’m partial to RDL’s, I couldn’t leave this one off the list. Great hamstring/hip movement.
