We may not have to look at our own butt on a daily basis, but this is no reason for us not to get the best-shaped glutes possible. In fact, this is the main thing — apart from the dreaded bingo wings — that a lot of clients ask me about.
One thing I notice is that plenty of men and women may have strong hamstrings and quads but the glute is not as strong.
So, if you are doing all the relevant exercises to build glutes like squats, steps-ups, lunges, etc, where are you going wrong?
Technique is one of the first factors I look at. If your technique is perfect, you have more chance of hitting the weaker muscle group.
Getting your glutes engaged can also be helped by getting your mind working with your body. Thinking about the muscle group you are working on will help draw attention to that muscle group more than if you are not thinking about it.
Another thing I notice with people training is that they are not pushing through their heels enough.
Naturally, a weaker body part is going to enlist the help of any other muscle group that will help it to do the exercise, hence quads can be more engaged when performing squats, even if they are deep.
Use tricks like placing your heels on a small 2.5kg plate or on a rubber mat with your toes off. This will allow you to get a deeper squat without affecting the form of the squat.
Over the next two weeks, I’m going to include some of my favourite glute-busting exercises to give you the best glute workout possible.
STIFF LEG DEADLIFT
1. Start with your feet shoulder-width apart and a barbell at your hips.
2. Lean forward, pushing the glutes out and back to lower the back, allowing the barbell to roll down the legs. Push through the heels to return to start position. Tip: Keep the back straight, pushing the hips back rather than bending at the waist.
UNI BRIDGE HEEL DRAG
1. Start on your back with your heels on a ball, your legs straight and hips bridged. Raise one leg up straight off the ball.
2. Drag the ball towards your buttocks, bending at your knee and rolling your foot along the ball. Finish the exercise with your foot flat on the ball and then repeat.