Weak glutes are a bitch. They cause way too many problems.From back and knee pain, weak ankles and feet, to messing up your posture and more importantly your gains!

Needles to say strong glutes are very important. They improve hip mobility, prevent your knees from caving in, prevent low back pain, increase your athletic ability and of course look good…yes even for guys.

Wanna get rid of that pancake ass, look good, and become stronger at the gym? Perform theses 2 workouts and you’ll be flipping cups on your ass in no time.

Beginner
Every minute on the minute for 16 minutes
Even minutes
15 elevated hip thrusts
Odd minutes
15 feet elevated hip thrust

Elevated hip thrust
Lie with your upper back resting on a bench or chair, bend your knees to about a 90 degree angle and your feet should be flat on the floor.
Keep your chin tucked, and brace your abs.
Squeeze your glutes, lift up your hips, and hold for a second or two.
Slowly lower your body and return to the starting position. Thats 1 rep.

Feet elevated hip thrust
Lie on the floor with your knees bent and your feet elevated on a bench or chair.
Tuck your chin. Brace your core and squeeze dat ass.
Push your hips upward . Your body should for a straight line from your shoulders to your knees.
Slowly return to the starting position. That’s 1 rep.

Advanced
10 rds of :
10 reps per side
Single Leg hip thrust
Feet elevated single leg hip thrust

Single Leg elevated hip thrust
Lie with your upper back resting on a bench or chair, bend your knees to about a 90 degree angle and your feet should be flat on the floor.
Keeping your chin tucked and abs braced, lift your right foot off the floor, then raise your hips until your body forms a straight line from your shoulders to your knees squeezing your glutes at the top.
Hold for 1 to 2 seconds and slowly return to the starting position.
Complete the reps and then switch legs.
Don’t let your left foot touch the ground between reps

Feet elevated single leg hip thrust
Lie on the floor with your knees bent and your feet on a bench or chair.
Elevate one of your legs off the bench, Tuck your chin, brace your core, and squeeze your glutes.
Push your hips up, keeping one of your legs elevated. Pause for a second or two, and slowly lower your body and leg back to the starting position.
Complete the amount of reps your bum ass gotta do with one of your legs and then switch and do the same amount of reps with the other leg.

 Tips to remember

Use a band around your thighs to get even more glute activation.
Keep your core tight and chin tucked.
Squeeze glutes at the top.

There you have it. You don’t need fancy equipment or a lot of time to have a good workout. Glute strength is very important and therefore shouldn’t be ignored. Now go work on that ass!

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