Your buttocks are large, superficial muscles of the hips that function in hip and leg extension. They are the primary muscles to produce strength and power in many exercises, such as squats and vertical jumps. Other muscles groups work with your buttocks to move in various directions at different speeds, and they are all connected with a network of connective tissues called fascia. When you train your buttocks, always integrate them with other muscles to gain the most function, strength and mobility. Training your entire body also burns more calories than training muscles individually.
Ball Bridge
Step 1
Lie on the ground on your back, and place your calves and feet on the stability ball. Put your feet together and hands out to your sides with your palms facing up.
Step 2
Lift your buttocks off the ground as high as you can. Keep the ball still and your feet together.
Step 3
Hold the position for one deep breath, and slowly lower your buttocks down, but do not touch the ground. Lift your hips up again, and repeat the exercise for 10 to 12 reps for three sets.
Step 4
Bring your arms closer to your sides to increase the challenge for the next consecutive sets.
Kettlebell Deadlifts
Step 1
Place a 50-pound kettlebell in front of you, and stand with your legs hip-width apart and your feet pointing forward.
Step 2
Bend your knees slightly, and bend forward at your hips. Grab the kettlebell with your right hand in an overhand grip. Place your left hand on your lower back to prevent your lower back from rounding.
Step 3
Push against the ground with your legs, and push your hips forward. Stand upright at the same time, lifting the kettlebell off the ground. Relax your shoulders as you do so.
Step 4
Lower the weight back to the ground by bending forward at your hips only. Repeat the movement for five to six reps per arm for three sets.
Overhand Squats
Step 1
Stand with your legs hip-width apart and your feet pointing forward. Raise your arms above your head with your palms facing each other.
Step 2
Shift your weight to your heels, and lower your buttocks to the ground as low as you can. Keep your spine tall and your arms above your head.
Step 3
Exhale and stand back up without hunching your back or lowering your arms. Keep your knees and feet pointing forward at all times. Do 10 to 12 reps for three sets.
Tips and Warnings
- Do a circuit training system, where you do all three exercises without rest between sets. This helps increase muscular endurance, calorie expenditure and stamina. Add upper-body exercises, like push-ups and pull-ups, to the circuit training to allow some rest time for your lower body.
- This workout is for people who are already active and have no pain or stiffness. Always consult with a medical professional before starting any exercise program.
Things You'll Need
- 50-pound kettlebell
- Stability ball
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
- "Anatomy Trains"; Thomas Myers; 2008
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