absolute best butt exercises
TRANSCRIPT
ABSOLUTEBEST BUTTEXERCISES
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“NICE BUTT!”
WE ALL APPRECIATE HEARING ...
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BUT WHAT DO I NEED TO DOTO HAVE A BUTT LIKE THAT
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first ...let’s talk about
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the junk in your trunk
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gluteus maximus
gluteus mEDIUS & GLUTEUS MINIMUS
• Is the largest muscle in the body• Functions to extend the hip (i.e., 90° angle
at the hip when sitting to 180° angle when standing upright)
• Gluteus medius is the second larges of the three gluteus muscles (shown in the diagram); Gluteus Minimus is found under Gluteus Medius (and not shown)
• Both similarly function to abduct, internally rotate (when hip is flexed) and externally rotate (when hip is extended) at the hip
if you move FORWARD OR BACKWARD at your HIPS or use your legs ...
You’RE usingyour butt!
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ABSOLUTE BEST BUTT EXERCISES
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ABSOLUTE BEST BUTT EXERCISES
• NO ADDITIONAL WEIGHT IS REQUIRED• PROPER FORM IS ESSENTIAL (REFER TO SLIDES)• RECOMMENDED SETS: 2 - 3• RECOMMENDED REPETITIONS: 10 - 20• INCLUDE EXERCISES INTO YOUR WORKOUTS
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SQUATSMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Erector Spinae, Gluteus Maximus, Hamstrings and Quadriceps• SECONDARY MUSCLES: Transverse Abdominis, Gluteus Medius, Gluteus Minimus, Adductors,
Gastrocnemius and Soleus
1. Stand with feet slightly wider than hip distance apart (toes can be pointed outward slightly); hips, knees and ankles stacked one on top of the other.
2. Torso is upright (with core muscles engaged); arms are at your sides (with or without additional weight).
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SQUATSMOVEMENT
BEST PRACTICES
1. With weight evenly distributed between both feet, bend at the knees and lower the hips down and back (keeping back flat, torso engaged, and knees stacked above the ankles -- a 90° angle).
2. If using no additional weight, arms can raise up to shoulder height (for balance).3. Return to starting position.
• Inhale as you lower down to approximately 90° angle at the knees; exhale as you return to starting position.
• Do not let the knees collapse inwards as you bend down; keep hips, knees and ankles aligned at all times.
• Keep back flat with shoulders down and head upright (looking forward).
• If using additional weight, choose a load that does not compromise proper form.
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LUNGESMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Hamstrings and Quadriceps• SECONDARY MUSCLES: Gluteus Medius, Gastrocnemius, Soleus and Anterior Tibialis
1. Stand with feet side-by-side; hips, knees and ankles stacked one on top of the other.
2. Torso is upright (with core muscles engaged); arms are placed on your hips (unless using additional weight).
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LUNGESMOVEMENT
BEST PRACTICES
1. Maintaining feet in alignment with hips and knees, take a step forward with one leg (a distance where both knees can bend at 90 degrees) and simultaneously bend both knees (each to a 90° angle) while keeping the torso upright and eyes looking straight ahead.
2. Pushing off the heel of the front leg, return to starting position.
• Inhale as you lower down to approximately 90° angle at both knees; exhale as you return to starting position.
• Avoid “walking on a tightrope” and maintain feet hip distance apart (keep hips, knees and ankles aligned).
• Keep back flat and upright with shoulders down and head upright (looking forward).
• If using additional weight, choose a load that does not compromise proper form.
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STRAIGHT LEG DEADLIFT
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STRAIGHT LEG DEADLIFTMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Gluteus Medius and Hamstrings• SECONDARY MUSCLES: Erector Spinae
1. Stand with feet side-by-side; hips, knees and ankles stacked one on top of the other.
2. Torso is upright (with core muscles engaged); arms are placed in front of the hips, shoulder width apart (with or without additional weight).
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STRAIGHT LEG DEADLIFTMOVEMENT
BEST PRACTICES
1. With knees slightly bent, back flat and hands grazing the legs through the entire movement, bend forward at the hips and move the hips back to create a 90° angle at the hip (lowering your hands toward the ground).
2. Using the glutes and hamstrings, raise the torso back to the starting position.
• Inhale as you lower the arms and shift the hips back; exhale as you return to starting position.
• Engage the core muscles (including scapula) to maintain a flat back throughout the exercise; head and neck maintaining relationship with the spine.
• If using additional weight, choose a load that does not compromise proper form.
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PARTNER SQUATSMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Quadriceps, Hamstrings, Gluteus Maximus and Gluteus Medius• SECONDARY MUSCLES: Erector Spinae, Transverse Abdominis, Rectus Abdominis, Adductors,
Abductors, Gastrocnemius, and Soleus
1. Stand back-to-back with partner (or against a wall) with arms extended forward at shoulder height.
2. Stand with feet hip distance apart with toes facing forward; hips, knees and ankles stacked one on top of the other.
3. Contact points include: the head, shoulders, mid-back, hips and feet on the floor.
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PARTNER SQUATSMOVEMENT
BEST PRACTICES
1. Keeping constant pressure in the six (6) contact points with arms extended and parallel to the floor, bend at the knees to lower down to a 90° bend at the knees.
2. Keeping constant pressure in the six (6) contact points with arms extended and parallel to the floor, extend the legs and return to starting position
• Choose a partner that is approximately the same height.
• Inhale as you lower the hips down to the 90° angle; exhale as you return to starting position.
• Engage the core muscles to maintain a neutral spine throughout the exercise.
• For an increased challenge, hold the squat for an extended period of time before returning to starting position.
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BENT KNEE DONKEY KICK
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BENT KNEE DONKEY KICKMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Gluteus Medius and Hamstrings• SECONDARY MUSCLES: Levator Scapulae, Deltoids, Erector Spinae and Transverse Abdominis
1. Position yourself on all fours (face down with elbows directly below the shoulders and knees directly below the hips); palms and shoelaces down on the floor.
2. Elbows are shoulder width apart and knees are hip distance apart.
3. Keep torso straight and head and neck in line with the spine.
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BENT KNEE DONKEY KICKMOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the arms, back and hips flat, and both knees bent at 90 degrees, raise the right heel up towards the ceiling (until the foot is parallel to the floor).
2. Lower the leg back to starting position.3. Repeat on left leg.
• Exhale as you raise the foot towards the ceiling; inhale as you return to starting position.
• Engage the core muscles to maintain a neutral spine throughout the exercise.
• Complete all repetitions on one side before switching to the other side (do not alternate after each repetition).
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FIRE HYDRANTMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Gluteus Medius, Iliopsoas and Hamstrings• SECONDARY MUSCLES: Levator Scapulae, Deltoids, Erector Spinae and Transverse Abdominis
1. Position yourself on all fours (face down with hands directly below the shoulders and knees directly below the hips); fingers facing straight forward and shoelaces down on the floor.
2. Hands are shoulder width apart (slightly bent) and knees are hip distance apart.
3. Keep torso straight, hips level and both knees bent at 90° angle at all times.
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FIRE HYDRANTMOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the arms, back and hips parallel to floor, and both knees at a 90° angle, raise the right knee and foot out to the side and up towards the ceiling (until the knee and foot are parallel to the ceiling).
2. Lower the leg back to starting position.3. Repeat on left leg.
• Exhale as you raise the knee and foot out the side and up to hip height; inhale as you return to starting position.
• Engage the core muscles to maintain a neutral spine and hips throughout the exercise.
• Complete all repetitions on one side before switching to the other side (do not alternate after each repetition).
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GLUTE BRIDGEMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Hamstrings and Erector Spinae• SECONDARY MUSCLES: Rectus Abdominis, Transverse Abdominis, and Adductors
1. Lie down with knees bent (at a 90° angle), feet hip distance apart and flat on the floor, with back flat and hips down (neutral spine).
2. Arms are extended at the sides with palms facing down (reaching towards the heels).
3. Keep neck long and eyes looking up towards the ceiling.
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GLUTE BRIDGEMOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the head, back of shoulders and both feet, knees hip distance apart at all times, raise the hips up towards the ceiling while maintaining a flat back and neutral spine.
2. Lower back down to starting position (maintaining flat back and neutral spine).
• Exhale as you raise the hips towards the ceiling; inhale as you return to starting position.
• Press the heels down and pull heels towards the shoulders to further engage the glutes and hamstrings.
• Keep knees hip distance apart at all times as you extend at the hips.
• Press head and shoulders into the floor as you reach the fingers towards the heels.
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gLUTE BRIDGE - SINGLE LEG
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GLUTE BRIDGE - SINGLE LEGMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Iliopsoas, Hamstrings and Erector Spinae• SECONDARY MUSCLES: Rectus Abdominis, Transverse Abdominis, and Adductors
1. Lie down with knees bent (at a 90° angle), feet hip distance apart and flat on the floor, with back flat and hips down (neutral spine).
2. Keeping right knee bent, place right ankle on top of left knee (hips remain parallel to the ground).
3. Arms are extended at the sides with palms facing down (reaching towards the heels).
4. Keep neck long and eyes looking up towards the ceiling.
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GLUTE BRIDGE - SINGLE LEGMOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the head, back of shoulders and right foot, raise the hips up towards the ceiling while keeping hips parallel, maintaining a flat back and neutral spine.
2. Lower back down to starting position (maintaining flat back and neutral spine).3. Repeat exercise with left leg on the ground.
• Exhale as you raise the hips towards the ceiling; inhale as you return to starting position.
• Press the heel down and pull heel towards the shoulders to further engage the working leg.
• Open up the top knee as you try to lower it towards the floor.
• Complete all repetitions on one side before switching to the other side (do not alternate after each repetition).
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GLUTE BRIDGE - SINGLE LEG 90°
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GLUTE BRIDGE - SINGLE LEG 90°MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Hip Flexors, Hamstrings and Erector Spinae• SECONDARY MUSCLES: Rectus Abdominis, Transverse Abdominis, and Adductors
1. Lie down with knees bent (at a 90° angle), feet hip distance apart and flat on the floor, with back flat and hips down (neutral spine).
2. Keeping right knee bent, straighten the left leg and raise the heel towards the ceiling (hip at 90° angle).
3. Arms are extended at the sides with palms facing down (reaching towards the heels).
4. Keep neck long and eyes looking up towards the ceiling.
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GLUTE BRIDGE - SINGLE LEG 90°MOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the head, back of shoulders and right foot, raise the hips up towards the ceiling while keeping hips parallel, maintaining a flat back, neutral spine and left heel pointed towards the ceiling.
2. Lower back down to starting position (maintaining flat back and neutral spine).3. Repeat exercise with left leg on the ground.
• Exhale as you raise the hips towards the ceiling; inhale as you return to starting position.
• Press the heel down and pull heel towards the shoulders to further engage the working leg.
• Press the heel of the straight leg towards the ceiling as your toes point towards the nose.
• Complete all repetitions on one side before switching to the other side (do not alternate after each repetition).
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QUADRUPEDMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Erector Spinae• SECONDARY MUSCLES: Gluteus Maximus, Gluteus Medius, Hamstrings, Levator Scapulae, and
Deltoids
1. Position yourself on all fours (face down with hands directly below the shoulders and knees directly below the hips); fingers facing straight forward and toes tucked under.
2. Hands are shoulder width apart (slightly bent) and knees are hip distance apart.
3. Keep torso straight, hips level and both knees bent at 90° angle at all times.
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QUADRUPEDMOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the arms, back and hips flat, simultaneously extend the right arm forward and left leg back as you raise both up, parallel to the spine.
2. Lower the right arm and left leg back to starting position.3. Repeat using the left arm and right leg.
• Exhale as you raise the hand and foot towards the ceiling; inhale as you return to starting position.
• Engage the core muscles to maintain a neutral spine throughout the exercise.
• Avoid the tendancy to drop the shoulder and hip of the raised limbs towards the floor (keep both shoulders and hips parallel to the floor at all times).
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reverse tabletop
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reverse table topMUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Hamstrings, Trapezius, Erector Spinae and Adductors• SECONDARY MUSCLES: Latissimus Dorsi, Deltoids, Forearms, Soleus and Gastrocnemius
1. Sit on the floor with knees bent and feet flat on the floor (hip distance apart), with hands several inches behind the hips (fingers pointing forwards towards the hips -- unlike the picture shown here).
2. Back is flat and upright with arms fully extended.
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reverse table topMOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between both hands and feet, with back flat and neck in line with spine at all times, raise the hips up towards the ceiling to create a straight line (parallel to the ground) between knees, hips, shoulders and ears.
2. Lower the hips down to the starting position.
• Exhale as you raise the hips up to the ceiling; inhale as you return to starting position.
• Elbows should be pointed backwards and slightly bent at all times.
• Knees should be directly above the ankles and shoulders should be above the wrists.
• Maintain hip distance between the knees as you pull the heels towards the glutes.
• Press the hands into the ground to stabilize the shoulders, head and neck.
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