Posted on May 23, 2012 by Jenny Cromack

Buns of Steel!

One of the most common goals for individuals as we approach the summer months is firming up their derrières. The problem most individuals have is they haven’t got the slightest clue how to train them. The great news is the glutei group of muscles responds extremely well to training and can be developed far quicker than other muscle group

The great pay off with glutei training lies in the fact that it also shapes the outer thigh to an extent, giving you those shapely legs as well. So what exercises are the best for this type of training? Here are Motive8 North’s top 3 exercises:

The squat– I’m not talking about a half squat or some other weird version you might perform, if you want to hit your glutei’s you’ve got to go deep. I would recommend brining the hips at least below the knees, if you can go an inch of the floor whilst keeping your heals down go for it.

The lunge– This is a great exercise, but due to the unstable nature of the exercise you can’t move the same weight as in a squat and therefore have less development.

The 15second sprint– This exercise firms, tones and develops glutei’s very effectively, complete 10 x 15s sprints with 30s recovery’s. You should feel your rear legs burning!

Before I show you a good training plan id like to note that women shouldn’t be afraid of the squat rack, in fact they should embrace it. You won’t build huge leg muscles, nor will you look like a bodybuilder in any way shape or form if you complete this program. So take a picture from the side in underwear, complete the 6 week program and look at the lift in the glutei muscle. Houdini would be proud!

Workout to be completed 2x per week (add into normal training)
Exercise	Sets	Reps	Rest	Tempo	Weight:
Back Squats	3	15-25	60s	2020	1/3 body weight
Alt Deep lunge	2	20	60s	2020	1/4 body weight
Sprints	10x	15 seconds	30s	Maximum xxxx	Body weight