Its funny how sometimes during trainings were doing a certain exercises like lunges. Everyone is doing great but the moment I say the farther you step and the deeper you lunge the better the butt, EVERYONE goes deeper. Its like extra motivation. I asked someone one day after camp why they took it from 100mph to 150mph after I mentioned that. Their answer was they wanted a butt like Jessica Biel’s. So butts are pretty important. Men and women can benefit from having a strong backside. Men if you think only women have to train the butt your dead wrong. Most athletes have to have a strong backside in order to compete at their sport. A lineman has to have a strong butt to be able to drive and push forward, an MMA fighter has to have a strong butt to be able to kick hard and throw off an opponent when pinned on the floor. A while back I had the GLUTE KING stop by and do a guest post all about the backside. Here it is in cased you missed it CLICK HERE Theres a formula to get the butt you want. These are some of the pieces to the formula Goblet Squats – Squats are great for overall lower body development but if done right they can be especially great for the butt. Im not talking about half “assed” squats im talking about deep squats. To take it a step further The Goblet Squat. The goblet squat is one of my favorite because it teaches you to squat correctly and it allows you to squat deeper to get the butt more involved. Hip extentsion- These are great because they can be done with bodyweight only or with some added weight. Doing one leg at a time is great way to crank up the intensity without adding any extra weight. Both feet hip ext One leg hip extension Weighted hip extension Stiff leg deadlifts– To get the total package backside you have to take care of the “foundation”. By that I mean the surrounding areas that work with the glutes. Hamstrings and lower back are the main two. This exercise hits all 3 areas. Doing one leg at a time is another great way to take it a step further. I was recently introduced to different version by Bret which I like since your able to go heavier than regular one legs because you have a bit more stability.Theyre called rear leg abducted single leg deadlift (yeah its long). You can finally take the exercise to its full potential without losing balance and form. Stiff Leg Deadlift Single leg deadlift Rear leg abducted single leg deadlift Jump lunges– Jump lunges are great because they add some explosive work , recruit different muscle fibers, burn more calories, etc. Sprints– Sprints are some of my favorite forms of conditioning. Im not a big fan of long slow boring cardio. Sprints are more efficient for fat loss and are done in less time. Training smarter instead of harder. Check out what a backside that uses sprints looks like. Lateral lunges– Keeping up with the lunges theme these are some of my favorites because its main targets are butt and inner and outer thighs. In the “end” nothing will get you a firmer stronger tush if you dont eat right. You cant out train a bad diet. Heres how I would pair a workout Warmup Goblet squat-4 sets of 8-10 Lateral lunges- 3 sets of 15 Stiff leg Deadlift- 3 sets of 12 Hip ext- 3 sets of 15 Jump lunges- 2 sets of 20 total Switch the jump lunges to the beginning for a pre exhaust if its hard to “feel” the butt working. Original article and pictures take http://blog.mysanantonio.com/morphed/2011/08/top-6-butt-exercises/ site
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