Beautiful booties, delicious derrières, glutes of granite…The pursuit of better bum muscles has never been bigger. So, why are sculpted, strong bums such a thing?
“They’re functional,” says fitness expert Laura Williams. “We’re not just talking about Speedo and skinny jean aesthetics – strong butts are very useful. They help protect the lower back from sitting a lot, they help lessen the load during high-impact sports…
They even help distribute the load of everyday movements, such as stair climbing and carrying little people, making overuse injuries less likely. They play a huge role in protecting your joints from injury. In short, they’re a big deal.”
But you don’t need a squat rack or barbell to grow your glutes.
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If you’re trying different ways to workout at the moment, you’re doing GOOD. Every day, I’m in awe of how much we’re having to push ourselves, whether that’s: ????♀️ Continually finding new running routes. ????♀️ Sticking to the 9am family fitness session (when you’d rather be sipping tea). ????♀️ Working out with strangers in an online class! The latter is an amazing feat IMO. Every time I teach a class, I’m struck by the warmth with which class participants greet one another, & how a safe exercise environment is as important online as it is in real life. Here’s what else there is to know from the instructor on the other side of the screen: ❤️ We LOVE seeing you all! Those questions we’re asking about your weekend plans, your exercise? They’re genuine. Our interest is real & it’s sincere. ???? We plan what we’ll be doing in class hours ahead! We may make a single leg squat on a folded Ikea cushion look ea
sy but trust me – when you were devouring that box set last night, we were practising flamingo fitness. ????♀️ We have your back. We know who’s in the class, we watch your every move, we know how to keep your neck, back & knees safe when we’re barking lunge & push up instructions…We’re trained for the lot. ???? You make our day when you come to class. When your cat walks across you doing a perfect bridge, when your toddler waves into the camera, when you accidentally swear on unmute when you’re late to class, that’s our feelgood fitness right there. #homeworkout #homeworkouts #fitness #motivation #weekend #exercise #fitnessmotivation #workout #goals
“If you know your way around the anatomy of your glutes,” says Williams, “you can train them very effectively using just your body weight and gravity. It’s all about knowing how to target the three areas strategically.
“Your gluteal muscles consist of gluteus maximus (the big guy), gluteus medius (the guy at the top) and gluteus minimus (the guy at the side),” she adds. “All three have big, functional roles, from rotating your hips to helping you walk.”
And then there’s the aesthetic. “I don’t think great glutes are just about looking good in clothes anymore,” she continues, “I think it’s about the strength that definition represents.”
So, how best to achieve that strength from the comfort of your living room? “In the twenty years I’ve been a personal trainer, I’ve tried and tested every glute move going,” says Williams. “And these five should do it.” And the best news? They’ll hit your upper body and core too.
Complete this routine three times a week to see results in as little as a fortnight.
1. Kick-butt lunge
From a lunge position, lean forward from the waist and lower your body to the floor. Then push back up to standing, and flick your rear heel to your buttock. Do 20 reps on each side.
2. Weighted donkey kick
Position yourself on all fours with your weight distributed on forearms and knees. Place a weight behind your knee, and extend your foot to the ceiling and lower. Keep to a small range of movement, and do 30 reps on each side.
3. Plank with a kick
Position your weight on your forearms and the balls of your feet. Bend your left knee and lift your leg off the floor, pulsing your heel towards the ceiling. Do 15 reps on each leg.
4. Pulsing single leg bridge
Form a shoulder bridge position, with weight distributed between your left foot and your shoulders. Extend your right leg into the air alongside your left thigh and pulse your leg up and down for a count of four. Lower your leg and pulse for another count of four. Repeat this cycle for 30 seconds before switching sides.
5. Leg sweep squat
Form a shallow squat position and, maintaining a bend in the left knee, kick your left leg out to the side, keeping your foot off the floor. Do 20 kicks, then switch sides.