You want a tight, firm backside? You won't get one sat on it! Some Exercises you MUST do!

As a Personal Trainer, I often get asked, "How do I get a tight, firm bum"? The answer is exercising your Glute muscles! "Obviously......, but what exercises should I do"? here I describe exercises that you MUST do to work that butt!

Remember Strengthening and building the muscles in you backside will happen when you follow these exercises, it will not reduce your fat over them. There is no way to "spot reduce your fat" on your bum or anywhere else for that matter... If you are told that this exercise or this class will burn fat here or there, walk away, no, run away as they really don't know what they are talking about!

There are Three Muscles that make up "Glutes"

Anatomy and function, where and what do they do?

Before you rush ahead to read about the exercises, it is always worth while understanding the anatomy of the muscles you are going to work on and more importantly their function. What they do in every day life. Of course wanting a firm, tight backside is nice but it also does an awful lot to help support us and other parts of the body. Often lower back, hamstring, knee and calf injuries are traced back to weak or under active Glutes. I will be brief...

So what function do your glutes serve on a day-to-day basis, the answers are plentiful. In fact, it might be easier to talk about what the glutes don't do regularly. Each gluteal muscle — that's the Maximus, Medius and Minimus — moves your thigh in different directions. Working together, they affect your ability to stand from a squatted position, climb stairs and walk uphill. They also play an important role in maintaining your balance. This is a BIG Muscle group and can really take some serious exercise....

Gluteus Maximus

The gluteus maximus muscle lies closest to the surface and attaches your pelvis to the upper thigh bone, moving your leg backward and out to the side, as well as assisting with outward rotation of your thigh.

The gluteus maximus muscle helps maintain your balance as you walk or run. As your leg comes forward and your heel hits the ground, this muscle tightens to slow down the forward movement of your leg and keep you balanced. When you run, this muscle tightens on the leg you are standing on to control the forward momentum of your trunk. Although the quadriceps muscles on the front of your thighs primarily move your legs forward as you walk or run, the gluteus maximus muscle tightens to help propel your body forward on hills or uneven surfaces. This muscle also lifts you from a squatted position and helps you climb stairs.

Gluteus medius

The gluteus medius lies underneath and slightly higher than the maximus, running from the top of your pelvis to the outer edge of your upper thigh bone. This muscle brings your leg out to the side and rotates it inward and outward.

As you lift your leg to take a step, the medius tightens on the stationary side to prevent your pelvis from dropping down when you pick your foot up. Weakness in this muscle causes an abnormal walking pattern called the Trendelenburg gait. When this occurs, the upper body leans over the leg you are standing on to shift your center of gravity over that leg to keep you balanced. Gluteus medius weakness also shortens the length of your steps, making your walking strides less efficient.

Gluteus minimus

The gluteus minimus lies underneath the medius, attaching your pelvis to your upper thigh bone, and mainly works with the medius to move your leg out to the side and to rotate your thigh inward.

As its name implies, the gluteus minimus is the smallest of your gluteal muscles. Depending on which part of the muscle is active, it can move your thigh forward, move it out to the side or rotate it inward or outward. Your hip is a ball-and-socket joint formed by your pelvis and thigh bone, and the gluteus minimus helps keep the ball in the socket as you move.

So to the exercises....

SQUAT

The Squat should always be performed correctly

This is NO 1, This is my stock go to exercise. If you are not doing this exercise, you simply MUST start. It hits your Glutes Maximus brilliantly but has the benefit of working others too, your Quads, Adductor Magnus, Soleus but works many other stabilising muscles including Glute Medius and Minimus along with Erector spinae, Rectus Abdominus, Internal and external Obliques and hamstrings!

How many muscles? Yes if you don't have time and want one exercise choose SQUAT!

You don't have to load this with a barbell, practise body weight squatting to get the feel for the movement, then progress to Dumbbells, then Barbell... again there are lots of variations that can be used but SQUAT... if your not sure about this seek help from a professional who would be happy to ensure proper technique.

HIP THRUSTER

Often performed incorrectly, set up and speed is key

This exercise really works those Glutes. Ensure you perform correctly and really thrust and get your thighs paralel to the floor, lower slowly and repeat. Again progress can be bodyweight, to dumbbell to weighted barbell. You certainly will feel this....in your buns of steel! I like to set up new clients without weight first, get yourself in the "up" position, where your feet are further enough forward so that when "up" your shins are 90 degrees to the floor and your thighs are paralel. Thenkeeping the feet in the same position, bring them down to the floor, I simply roll the barbell over their legs to their hips or pass them the DumBell and then "UP 1", "down 2,3"... the down taking twice as long, keeping the tension in the muscle.....being controlled is key, if you can't control down, reduce the weight...you got to resist that Gravity people.

LUNGES

This is a great exercise and moving to a more functional movement, more than just glutes, it's great for your core stabilising muscles and hamstrings as well. There are lots of progression and variations that can be introduced here... from body weight, to dumbbells, to step up lunge, your Personal Trainer can help with your progressions!

KETTLE BELL SWING

REMEMBER TO HIP HINGE!!! I see so many people trying this exercise and performing it incorrectly. The power comes from the Glutes, as the picture above shows (B) explosive hip thrust and tight back and core are key to get the maximum from this fun and effective exercise. You are not pulling with your arms!

Glute Activation

I am an advocate of activating muscles you are about to train, a gentle, "hey you get ready to train message", it also gives you an appreciation of the movement that fires our bums or any muscle about to be worked.... I have found with clients that they have never really focussed on their Glutes at all, in fact didn't know what it felt like to isolate and activate... this is important to get the brain connecting as inactive or under-active muscles can cause problems later. So concentrate on the muscle that is working, feel it with the movement, it's a small thing but you will thank me for this.

There are a few I use; I will write a whole article on warm up/activations for what muscles before your workouts later.... but here are a few to get on with:

Donkey Kicks, Fire Hydrant/Dirty Dog, Hip Circles, Clams, Posterior Plank, Banded Side Walks, Glute Bridge.... you don't need a lot spend 20-30 seconds on each activation after your warm up then GO GET THOSE BUNS OF STEEL!!

Well there you are, my 4 backside blasting exercises. These are the staples, the ones I use consistantly with some variations to progress my clients. But if you want to get that tight, firm backside you should be doing these... at least SQUAT!

I hope you enjoyed this? If you want to discuss this or any other subject, want to discuss 1:1 Personal Training sessions or "Train with a Friend", feel free to contact me.

Contact me by e-mail: dannidobsonpt@outlook.com

Call/Text 07811 888394

Facebook @Dannidobsonpt

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Danni X