Recently a friend asked me for a link to the article I posted awhile back about good butt exercises. You can read the older post here:
Since writing that article I have another to share with you.
One of my personal favourite exercises recently is a one leg glute lift off of a bench.
This exercise is really great for the glutes and hamstrings, when done properly. What I like about this one is it really targets a muscle people tend to ignore training (the glutes-butt), it’s functional in that your whole body has to stay tight and work together to perform it, and it’s going to build a strong, fit, and firm looking butt :). Also the fact that it is one sided allows our body to balance out for any asymmetries we may have in strength side to side.
The problem with it is that most people are unsure of how to activate their glutes and hamstrings while keeping their core strong, and as a result they will thrust their body up using the spine, and pop through the rib cage.
Here’s a tip: If you can feel your ribs popping up (they aren’t flush with your body), then you are probably pushing through your spine rather than your glutes.
Also- make sure that the bench doesn’t slide around and you land flat on the floor!
You can use any flat stable surface to rest your shoulder blade region on. Keep your head lifted. Sometimes I put my hands behind my head for support. No weight needed to start!
Try 10 lifts each side, driving as high up to the ceiling as you can. Do 3 rounds of that. Let me know how your butt feels the next day!
Also be sure not to miss the latest instagram posts which include some highlights from my week teaching about workplace health at WorkBC in North Vancouver, and a really great idea for an easy going canoe and hiking day trip from Vancouver.