Posted on August 22, 2018 by Jenny Cromack

Ieuan’s Backside-Boosting Workout

I feel there are several motivations for getting great glutes in modern society. For me, the gluteals are the anchor for a stable body. They provide us with the support and stability to maintain a netural, strong, spine and core. For others, the aesthetic appeal for a firm and perfectly rounded bottom takes over. Whatever the reason the following glute workout will leave your backside screaming and get you on the road to a brilliant derriere.

Activation Circuit:

We kick off with an activation circuit, which consists of the following:

A1) Single Leg Glute Bridges x 12 (Each Leg)

A2) Side Lying Clams x 12 (Each Leg)

A3) Side Lying Hip Abduction x 12 (Each Leg)

Repeat all of the above for 3 sets.

Squats:

Next we move onto the stalewart of a great programme; Squats!

B) Barbell Squats 3 x 12

Rather than aimlessly bobbing up and down with a barbell, here we want to really focus on controlling a smooth upward phase and really squeezing the glutes at the top off the movement. If you feel your pelvis “jolt” and “lock” into the top position you have not engaged your glutes.

Sumo Deadlifts:

This exercise differs from a normal deadlift because of the wide stance and slightly turned out feet. This is where the name “sumo” comes from. Like your squats really focus on squeezing the gluteals at the top of this move and never let them slacken off.

C) Sumo Deadlifts 3 x 8

Glute Workout

Kickbacks & Broad Jumps:

The kickbacks provide us with a more isolated gluteal focus. Ensure we work through a full range of movement in this exercise; from a fully knee tucked position to a fully extended hip and knee.

You may think broad jumps are more of a power move, and they are. Here, however, by launching oursleves as far forward as possible, we encourage a maximal contraction of the glutes to “snap” the hips into an extended position.

D1) Cable Glute Kickbacks 3 x 12

D2) Broad Jumps 3 x 6 maximal jumps.

This quick and simple glute workout should leave your muscles squealing for more and in time will provide you the rear you have always wanted.

Enjoy!