Believe it or not, the buttocks are designed to look great, more than just in tight jeans – giving your buttocks the TLC they deserve can help you heal pain in the hips, lower back, and knees. And when it comes to building a strong bottom, we do not know anyone who knows more than Bret Contreras, PhD, CSCS – seriously, people call him the "Glute Guy".
Of course, we train our entire body body is important, but Contreras believes that a strong rear chain is an integral part of any strength training program. That's why he has created a complete strength and conditioning program focused on the gluten.
To strengthen the cheeks, check out Contreras' four most popular butt-building exercises. And if you really hunt prey profits? Contreras says practicing twice a week, three times a week, will show serious results.
Barbell Hip Thrust
In a UFC Fight in 2006, Contreras noticed that one of the fighters had an ineffective hip injury, which in his opinion was due to weak glutes. So he went into his garage and toyed with the idea of putting his back against a bench, putting his feet on the floor and putting a weighted dumbbell on his lap, his hips fully extended. This exercise allowed complete freedom of movement and the ability to load weight – the perfect exercise for the glutes.
To perform a barbell dumbbell, you need a dumbbell, weights, and a bench. Sit in front of the bench and put the dumbbell on your lap. With your feet on the floor, your back and the lats on the bench, push your hips up and squeeze the glutes. Hold up for a few seconds, then lower your hips to the starting point.
Contreras proposes to start with 65 pounds and do three sets of 12 repetitions three times a week. Add 10 pounds a week as long as you can fully open your hips and maintain the correct shape.
. 2 Goblet Squat
Hold a dumbbell at chest height with one hand around one of the heads (hold upright as if it were a cup full of wine). Descend into a full squat and keep your elbows between your knees, which, according to Contreras, keeps your knees from collapsing at the bottom of the squat. Get out of the squat by pressing your heels through your heels, straighten your knees, and keep your upper body upright.
Contreras says he should aim for three sets of 8 to 10 repetitions three times a week with a 30-pound dumbbell, a heavier dumbbell as soon as the repetitions feel light.
. 3 Romanian Dumbbell Dumbbell
The Romanian Deadlift is a variation of a traditional deadlift, in which the legs are relatively straight and the hips higher, which attacks the buttocks and hamstrings.
To start, hold a dumbbell in each hand at an angle of 45 degrees in front of your thighs. Slide your hips back as if you were closing a car door with your butt and lowering the dumbbells. Keep your knees slightly bent and your back flat by squeezing your core and shoulder blades together. Once the dumbbells reach the middle of the tibia – or as low as possible while still holding a flat back – press your buttock muscles and stand upright.
During the first week, Contreras recommends keeping a 25-pound dumbbell in each hand for 3 sets of 10 to 12 reps. Once that feels light, you should switch to a heavier group of dumbbells.
. 4 Banded-Seated Hip Abduction
For this exercise I need a small resistance band or Contreras' own band, called Glute Loop, which consists of fabric (as opposed to latex).
This move consists of three different parts:
First, sit on a bench and put the band over your knees. Hold on to the bench, sit back and let your knees do 30 reps to keep your feet on the floor. Maintain tension for the entire 30 reps by keeping your knees together. Then sit down and repeat for another 30 repetitions. Finally, lean forward slightly, still holding on to the bench and finish the last 30 reps.
This is a burnout exercise, which means it must be completed at the end of your workout. Working on the abductors – muscles on the hip, which include the gluteus medius, the gluteus minimus and the tensor fasciae latae – prevent the knees from penetrating during the squat, can improve knee pain and improve walking and mobility. Hilary is a health and fitness author from San Diego. Visit her website or follow her on Instagram @hilaryachauer.