Total Gym Butt Workout



Great Glutes! A Total Gym Butt Workout

Having a strong back side (butt muscles) has a lot more importance than just looking great in and out of clothes; these muscles are critical in almost every movement we make.

The superficial muscle of the hip is comprised of four smaller muscles, three of which make up the gluteal muscle: the gluteus maximus, gluteus medius and gluteus minimus muscles. The fourth muscle is the tensor fasciae latae muscle. If we speak in terms of traditional action of these muscles, they extend, abduct and laterally rotate the femur (the largest bone in the upper leg). In terms of functional anatomy (how they work in the way we live) a few of the many things they help us do are: walk, run, stand still, stand up, stabilize the pelvis and knee, transfer energy from the lower body to the upper body, have good posture, swing a bat or a golf club, throw a ball, climb stairs, etc. People who spend an excessive amount of time sitting (which is most of us these days) can have tight, over-active hip flexors and lengthened, under-active gluteal muscles. If left unchecked, this can lead to weak gluteal muscles that will impact the way we move and can increase the risk of low back, hip and knee pain.

Here is a routine to keep these muscles strong and looking great:

Squats: 8 – 15 reps
Unilateral Squat: 8 – 12 reps per side
Toe-out squats: 8 – 15 reps
Sprinter Start: 8 -12 reps
Hamstring Pull (Hip Extension): 8 – 15 reps
Rear Lunge: 8 – 15 reps per side

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Debbie

Hey Rob, My husband had purchased a total gym with all attachments two years ago and I have just come off of a long time of bedrest. Of course after a certain age it doesn’t take long for muscles to atrophy or waste. Largely at this point I want to begin to build the major muscle groups back, and I ended up watching your video. Arms, core (I had back surgery but am now cleared), glutes, and quads and hamstrings is where I need to be working obviously. I need to build gradually and wanted to see what you might… Read more »

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