If you’re a woman, one of the best ways to promote peak fitness and athleticism is to train the muscles on the back side of your body: your glutes, hamstrings, and lower back.
Besides the fact that lean and nicely shaped glutes can do wonders for your physique, training these muscles will promote strength and function, while boosting confidence.
Unfortunately, the average exercise advice given to women for getting leaner, stronger glutes is generally incomplete. It might get the exercises right, but doesn’t account for the need to use weights to overload the muscles so they grow bigger to provide shape. Or, they don’t give you the simple technique tips that can make your body change and strengthen so much faster.
Worst of all, they don’t tell you how to lose body fat in the hips and thighs in the most efficient way. This article will correct those errors and give you 6 great tips to get a stronger, leaner booty.
#1: Wake your glutes up with a dynamic warm-up.
You know that static stretching before workouts is passé, but doing dynamic movements to wake your muscles up is particularly important because the glutes are a “sleepy” muscle group. When you spend long hours sitting, suffer low back pain, or simply don’t work your glutes sufficiently, they can become inhibited.
The first step to waking your glutes up is to do a warm-up using exercises that have high glute activity—that is, they require your butt to get to work.
Exercises to try: Glute or hip raises in which you lie on your back with your knees bent and raise up into a bridge is a great glute “activator.” To increase difficulty, do single-leg glute bridges.