But in order to remain the classy and professional bloggers that we are...I shall refrain. "Red beans and rice didn't miss her"
Sorry. Outburst.
Last Friday we asked you what workouts you wanted to see on Twitter and we kept seeing one word over and over again "Butt".
Butt.
Tush.
Keester.
Glute.
Apple bottom.
Whatever you call it we are here to work it!
Your "butt" owes its appearance to 3 muscles: the gluteus maximus, medius, and minimus.
Did you know that the large size of the "glutes" are a one of the most distinguishing features of the human muscular system? True story. Other primates have much flatter buttocks.
The glutes can be hard to work. Most exercises that involve them also involve much larger and stronger muscles like the quadriceps and the hamstrings. The glutes are also frequently weak in people who sit for a large part of the day.
I always think of squats as my "better booty" exercises. I keep my weight on my heels and I GET LOW! Low is where the butt lifting magic happens.
Here are our five Fit2Flex approved glute exercises. 
Incorporate them into your regular leg routine or do them 2-3 times each as part of a "boost your backside butt burning" circuit.
1. Single Leg Split Squat.
Do them with your back foot elevated. And this is important...put all your weight on the heel of your front foot! You should be able to pick up your back foot and still squat. If your weight isn't forward you won't get the maximum effect.
2. Barbell Walking Lunges
Load a barbell and "walk it out". Moving the barbell to your back changes the effect vs. holding dumbbells. You can do these as stationary lunges too. Use a lighter barbell like those used for Body Pump class and not a 35lb one from the free weight area.
3. Lateral Lunge
Start with your feet a foot apart and lunge out to the right side. Return to center. Lunge to the left. Repeat. If you want to kick it up you can stand in a band and use that as extra resistance as you lunge.
4. Low Pulse Squat
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From a normal stance, squat down and from your lowest point "pulse" half-way" up and back down for 10 seconds. Return to standing. That's 1 rep. Do 10.
5. Narrow Squats
These can be done on the Smith Machine (like our 21's), holding dumbbells, or using a bar for balance. Keep your feet about 6-10 inches apart and squat LOW. These do it for me!
The one thing that keeping you from great glutes is getting low!
Don't use momentum and bounce at the bottom of your squats. The challenging part is keeping the movement slow and controlled through the "below parallel" portion of squats. This is what Kyle says he simply doesn't see in the gym. Use a lower weight if you can't keep the slow, control in your movement.
According to Kyle, "If you use a controlled motion, go below parallel with you squat, and use a 5 seconds down, 3 seconds up cadence then you will see an improvement."
There you have it. The secret to great glutes.
Now get out there and do it!
Love and quarter bouncing,
Carissa & Kyle
1. Single Leg Split Squat.
2. Barbell Walking Lunges
Load a barbell and "walk it out". Moving the barbell to your back changes the effect vs. holding dumbbells. You can do these as stationary lunges too. Use a lighter barbell like those used for Body Pump class and not a 35lb one from the free weight area.
3. Lateral Lunge
4. Low Pulse Squat
 |
| This is what low looks like! |
From a normal stance, squat down and from your lowest point "pulse" half-way" up and back down for 10 seconds. Return to standing. That's 1 rep. Do 10.
5. Narrow Squats
These can be done on the Smith Machine (like our 21's), holding dumbbells, or using a bar for balance. Keep your feet about 6-10 inches apart and squat LOW. These do it for me!
The one thing that keeping you from great glutes is getting low!
Don't use momentum and bounce at the bottom of your squats. The challenging part is keeping the movement slow and controlled through the "below parallel" portion of squats. This is what Kyle says he simply doesn't see in the gym. Use a lower weight if you can't keep the slow, control in your movement.
According to Kyle, "If you use a controlled motion, go below parallel with you squat, and use a 5 seconds down, 3 seconds up cadence then you will see an improvement."
There you have it. The secret to great glutes.
Now get out there and do it!
Love and quarter bouncing,
Carissa & Kyle
