GLUTE BUILDER - PART 1

We are gonna focus on few important basic Butt builder exercises . If done properly and with right form you are looking at a future nice ASS of yours.

lets cut the crap and get started:

1. BARBELL SQUAT:
   

        HOW TO DO:

From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

WHILE DOING:

Keep head facing forward, back straight and feet flat on floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement. Do 3 sets of 8-12 reps

 2.   DEADLIFTS:

HOW TO DO

Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.This is where it's time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don't hyper extend your knees. Do 3 sets of 8-12 reps.

 3. BARBELL LUNGE :

HOW TO DO:

Clean bar from floor or dismount bar from rack. From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides.

Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

WHILE DOING:

Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus and a short lunge emphasizes Quadriceps. Do 3 sets of 8-12 reps

4. SPRINTS:

If you're looking to strengthen your legs and glutes, sprinting can be a great option. When you sprint, your glutes are contracting every time you push off your foot. These repeated contractions are pushing your own body weight, which makes it a form of resistance training. The results are stronger and better developed muscles, Specifically the glutes. Glutes are the most important muscle for total athleticism. After all, they’re heavily responsible for hip extension, hip external rotation, hip abduction, and posterior pelvic tilt.

5. SWIMMING:

Swimming is a low-impact, total body workout and an effective way to tone and strengthen just about every muscle in your body, especially your quadriceps, glutes. Providing 10 times more resistance to movement than air, your muscles are forced to work harder to move through the water. If you plan to use swimming exercises to firm and shape your glutes, or buttock muscles, perform a variety of kicking exercises and use training aids to limit your upper body involvement. Your buttocks, arms and thighs are targeted with these swimming exercise. Some swimming exercises are:

• Treading Water
• Butt Squeeze Laps
• .Noodle Frog Kick
• Underwater Skiing

YOU CAN ALWAYS BRING IN YOUR ADVANCED APPROACH ONCE YOU BUILD UP THESE BASIC EXERCISE PATTERN. BUT REMEMBER THESE ARE YOUR STRONG BASE, SO DO THEM WELL , NOT IN A HURRY!!

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