Get Gluteus Fabulous With These Buns-Building Tips!
Samantha Wilkinson, MS, RDN, LD
A great booty isn’t just for summer months! Here are some great rear-lifting exercises.
Squats, Squats and More Squats!
I can’t say it enough! Squats are the perfect exercise to take your derriere from mediocre to magnificent! And the great part is that there are tons of varieties to squats. Air squats are great for beginners to advanced-level athletes. Once you get comfortable with the movement, add some load to those squats with Front Squats, Back Squats, and Overhead Squats.* Squats engage the quadriceps, hamstrings, glutes and calves, all in one movement! What more could you ask for??
*If you have never squatted with weight before, consult a trained professional who can properly show you how to load and perform the movements.
The only thing I love more than squats are one-legged squats. For beginners, start by sitting on a bench about the height of a normal chair. Lift one leg slightly off the ground, now attempt to stand on the leg planted on the ground. Your weight should shift over this planted leg to engage the quads and hamstrings to stand you up without letting the raised leg touch the floor. Sit back down and repeat with the other leg, alternating for 3 sets of 10 (1 each leg).
As you become more advanced, lower the height of the bench for more of a deficit, or wrap a resistance band around a squat rack pole and repeat the movement, but this time you will be holding onto something. This movement will teach you to bring your torso forward in order to balance yourself.
For advanced athletes, attempt this movement on the open floor. Start with two feet together. Stick out one leg and grab that foot (leg can be bent). If you are really good at balancing, attempt lowering yourself on your standing leg and then standing back up without letting the foot you’re holding touch the floor. You’ll really feel the burn in those glutes after this one!
Lunges are great for all areas of the legs. And just like squats, you can perform these with or without load. Your traditional lunge is great for beginners to advanced athletes.
Start with two feet together, step out with one leg placing the weight in the middle of your foot to the heal (do not let the knee track over the foot) and lightly touch the knee of the opposite leg to the ground. You can continue through to perform a walking lunge, or bring that foot back and perform them in place, alternating legs on every rep. Front rack and back rack lunges are other great movements to try to add some weight-bearing movements to this activity*.
BEWARE: Lunges always feel SO easy the first time you do them, but DO NOT over-do it on any one set or day if you want to be able to walk the next day!
*If you have never lunged with weight before, consult a trained professional who can properly show you how to load and perform the movements.
FUN FACT: For every pound of muscle you gain, your body will burn an additional 50-70 calories per day! That’s a lasting reward for your body. So what are you waiting for? Build that muscle and burn more calories!