Advanced exercises for your butt give you an opportunity to increase your workout challenge. These exercises require very good form, which makes them a challenging workout for all athletes, but they are inappropriate for beginners who are just tuning into to correct body movement. Take your workout to the next level by trying a few of these the next time you are in the gym.
One-Legged Romanian Deadlift
This type of deadlift challenges your hamstrings, gluteus maximus and core muscles. The movement is deceptively simple and very effective. Do the deadlift slowly to avoid any potential injury, especially focusing on your lower back's response to the exercise. Deadlifts involve levering along a plane, lifting one leg back while leaning forward. You may not feel the workout in your glutes and hamstrings immediately. It's often noticeable the next day.
To try a one-legged Romanian deadlift, stand with feet hip-width apart with a dumbbell in your left hand. Tighten your core to support your back, which is a critical part of the exercise, and draw down your shoulder blades to avoid hunching forward. Lift your left leg behind you as your slowly tip forward, keeping your body and head in a straight line as you bend, using your hips as a fulcrum. Lower the dumbbell toward the floor as you tip, don't simply drop it down the front of your leg. The dumbbell should move slowly forward so that as you tip it lies under your shoulder, with your back flat and your leg fully extended behind you. Return to starting and continue for 12 repetitions. Reverse legs to finish one set. Complete two sets to start and advance to three.
Rotation Lunges
The lunge is a great workout for your lower body. By introducing rotation, you can further involve your gluteus medius, which can be a difficult muscle to work out. This exercise involves multiple planes of movement, which is challenging. Do the exercise slowly and pay attention to your back to avoid injury.
To try a rotation lunge, start with feet hip-width apart, arms extended comfortably in front of you and core tight. With your right foot, step in front of and across your left foot, so that your legs are crossed. Step out far enough so that you can lunge down and keep both feet facing forward. As you lower into lunge position, rotate your arms to the right, being careful of your lower back. Return your arms to the front and step your foot back to the starting position. Continue for 12 repetitions. Reverse legs to finish one set. Complete two sets to start and advance to three.
Press-Ups on a Stability Ball
Press-ups work your glutes as well as your lower back. Find a stability ball that is appropriate for your weight; it should not compress more than six inches when you sit on it. If it's too squashy, it needs to be inflated.
To try press-ups, lie face down on the stability ball and roll forward. Stop when the ball is beneath your hips and your feet and hands can still touch the ground. Put your hands under your shoulders. Lift your feet together, pressing your knees and ankles together, until your body is one straight line. Don't lift your legs higher to avoid hyperextending your spine. Gently lower your feet to the floor to complete one repetition. Your body and hips should remain still during the entire movement; you should not feel any rolling sensation on the ball. At first, you may find it helpful to hold a golf or tennis ball between your knees to help you to maintain good form.
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