The bottom! or more professionally known as the ‘gluteus maximus’ is the largest muscle in the body. A part from the fact that it’s cool walk around with a firm, toned bum! the glutes are super important for everyday functioning…

They are a large and powerful muscle because they have the job of keeping the trunk of the body in an erect posture.

In this post i’m going to share with you a killer leg workout that will get your booty firmer…

FASTER than you can say…

“Peter Piper picked a peck of pickled peppers;
A peck of pickled peppers Peter Piper picked;
If Peter Piper picked a peck of pickled peppers,
Where’s the peck of pickled peppers Peter Piper picked?”

WARNING! IS This You? 

Most of us are sat down all day, in the car, at the desk or on the sofa (watching TV!) – According to a recent article by the Telegraph people in Britain spend on average more than 14hrs a day sat on their butt! Come on peeeeps it’s time to get up and get moving!

The trouble is that when we are sat down all day our glutes switch off (there’s no need for them to fire up), over time they become weakened, atrophy (waste away!) this can lead to a host of problems: particularly back pain.

Weak Glutes = Back Pain…

When stood up glutes are the foundation, they are a key ingredient in keeping our bodies upright. When our glutes switch off (through lack of activity) and become weak our back (especially the lower) takes over, doing the majority of the work for sitting and any lifting. It’s only a matter of time before it aches or you get injured.

When your posterior muscles in your legs are strong glutes & hamstrings (an article for a different day) you not only look better physically (shapely bum and legs) but you also function better, and MASSIVELY reduce your chance of back pain…

Broken Down Car…

It’s like the difference between having 1 man (lower back) push a car compared to having 3 men (lower back, glutes & hamstrings) push a car. What do you think’s going to be easier, more efficient and mitigate injury?

if you said 1 your a donut!

If you guessed 3 men then you’d be spot on!

Glorious Glute Workout:

It’s time to fire up that booty with the ‘Ultimate Booty Workout’. Perform this routine 3-4x per week and watch the transformation unfold…

 
1. Static Glute Bridge

Lying down on the floor, cross your arms and bend you knees to 90 degrees keeping your feet firmly planted on the floor. Push yourself up into the bridge position (shown in the picture) and contract your gluteus maximus and hamstrings by pushing down hard into the floor. Stay in this static position for the duration of your set making sure to clench you butt throughout.

*3 sets 60-90s hold (rest 30s between each set)

2. One Legged Glute Raise

Lying down on your back lift one leg straight in the air and bend the other leg (90 degrees). Plant the bent leg firmly into the floor and then start to push down into the floor so your hamstrings and gluteus maximus start contracting. Now lift up and squeeze to the top (see second image). Finally, lower yourself back to the ground (maintaining tension) before repeating.

*3 sets 20-30 reps each leg (rest 30s between each set)

3. DB RDL

Pick up a pair of DB’s. Stand up straight and freeze your upper body (lock it in place), bend your knees slightly, then lock your legs in place. Hinge back using the hips. Maintain a neutral spine and focus on pushing the hips backwards to gain a hamstring stretch. At the bottom position push hard into the floor and squeeze your hamstrings and gluteus maximus as your return to the starting position .

*3 sets 8-15 reps (rest 30s between each set)

4. Squat

Stood up, holding a pair of dumbbells, keep your spine neutral and push your feet firmly into the floor tensing your thigh muscles. Keep this tension and squat down to 90 degrees. Squeeze your glute muscles and push back up to the starting position.

*3 sets 8-15 reps (rest 30s between each set)

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