Hi, my this is Craig Ballantyne. This is a bodyweight series to build a better butt. Exercises are going to work you glutes, and they are all going to be done standing up. The first exercise that we are going to do is the wide stanced squat. Wide stance allows you to push your hips back more which helps you work the back or your legs more when you squat. So the first exercise just pushing your hips back, squatting down, squeeze your glutes and come back up. See that from the side, with the wide stance, you push your hips back nice and deep, at the bottom, squeeze your glutes, and come back up.The next exercise we are going to do is a weird one called waiter's bow. With this one, take one hand, pinch your skin of the lower back, take the other hand and put it across your chest, and what you are going to do is bow forward, as if you are a waiter at a table, and then squeeze your glutes to come back up. Only go so far over as you can while still squeezing an inch of skin, of your lower back. At the bottom with my hips pushed back, squeeze my glutes, and come back up. So you are going to feel a stretch in your hamstrings as well if you are inflexible.
The next exercise that we are going to do is a split squat. One foot forward, one foot back. Also known as a stationary lunge. You are just going to drop your hips straight down, and then squeeze the glute, and the quad of that front leg, and come back up. Just use your back leg for balance. Drop your hips straight down, and come back up. From the side, drop your hips down, not forward, drop them straight down, squeeze your glute, come back up.
The next exercise, just a little more dynamic, we are going to do a reverse lunge, step back, drop your hip down, squeeze the glute, pull yourself back up. Down, up, just like that.
Next exercise we are going to do a step up, stand far back from the bench. To many people stand too close, you use too much of your quadriceps to come up. So stand back, Drive through your heal, and use the back of your leg, to come up, and back down, and up. Unlike the first repetition, go really slow on the way down, and use that back of the upper leg. Step back nice and far, don't go straight down. Again, pull yourself up using your glute, and then you come back down.
The last exercise, we are just going to switch it over, do what's called a Bulgarian split squat, or a split squat with your back foot elevated. Again drop your hips straight down, squeeze your glute, and come back up. Down, and up. Just like that. So that is a progression of exercise that are from easy to harder, and also a set of exercises that you can do as a circuit. So you can either use the weights as well, or you can do them again, all as one circuit and go through that from easiest to hardest. Do that 12 repetitions per exercise, 8-12, and do that up to 3 times, with no rest in between exercises, and a minute at the end of each circuit. That's a beginner bodyweight series to build a better butt.
Here's to 2008 being your best year ever. If there is anything I can do to help you out, don't hesitate to ask. Thanks so much for your support! 2008 is going to be a heck of a year,Craig Ballantyne, CSCS, MS Author, Turbulence Training
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