Appearances aside, there are health reasons to train your behind. If you often find yourself hunched over, don’t point the blame at your shoulders: your glutes also play an important role in good posture and a pain-free back. In fact, without strength in these muscles, you can also develop balance issues, not to mention lower back and hip problems. Doing a variety of exercises is the single best way to tone the butt, that’s why I’m always looking for new moves to mix it up a bit.
Those are two videos made by fitness model Alicia Marie about training your glutes. She certainly combines good butt-genetics and effective training and nutrition to get a butt like this. I think she provides very good tips.
- Eat enough protein to allow your butt muscles to grow.
- It’s impossible to work your glutes without working your other leg muscles too.
- Exhaust quads first on leg day with leg extensions to use glutes better with other exercises.
The exercises are:
- Bridge on a ball
- Kickstand: squat and as you stand up squeeze your glutes and bring your leg back.
- Oil-can/tea pot: step back into a reverse lunge, stand up and flip over into an arabesque.