Get Your Glutes Bikini Ready Now!

April 19, 2016

Summer is right around the corner and that means its almost beach time. Firm up your backside with some of these great exercises.

Glute Bridges

When it comes to glute exercises, glute bridges are best. There is a basic glute bridge, but there are also several variations that will help keep the movement challenging, no matter how advanced you are.

Basic Glute Bridge

The basic glute bridge is a great way to warm up your glutes for training.

Lay on your back and bend your knees so your feet are flat.
Lift your hip up towards the ceiling and squeeze your glutes.
At first you many want to place your hands on your glutes to make sure you get proper activation.
You can experiment with keeping your feet closer (usually activates more glute) or further away (activating more hamstring).

Notes: If you cannot feel the basic glute bridge, the harder variations will not do you any favors. You need to be able to feel your glutes, otherwise you are not being effective. If you get no feeling trying doing some isometric work.

Set yourself up just like we mentioned above.
When you lift your hips, hold them up, squeeze your butt with all you have, and stay there until you get feeling on your backside.
You should NOT feel your lower back!

Feet Elevated Glute Bridge

This first variation targets your hamstrings (back of thigh) a bit more and will help push your glutes up. Set up is similar to above but your feet are on a bench or box.

Lay on your back and place your heels on a bench or box
Lift your hip up towards the ceiling and squeeze your glutes.
You can experiment by moving closer or further away from the bench or box.
Generally, you want your knees to be at a 90 degree angle.

Back Elevated Glute Bridge

Here we elevate our shoulders while keeping the feet on the ground. This will increase hip Range of Motion (ROM) and make the glutes work harder.

Lay sideways on a bench so your shoulders/back are on the bench but your feet are on the ground.
With your hips high, you should look like a table if looked at form the side.
Drop your hips until they reach or almost reach the floor and press your hips back up towards the ceiling.

Note: All glute bridge variations can be made harder by adding an external load. This can be done with a barbell or dumbbells across the hips.

These next two movements will literally kick your butt, all using a mini band.

Side or Lateral Walks

Place the mind band around the lower middle part of your shins.
Bend your knees and push your hips back a bit.
Keep your feet hip width apart and point your toes either straight or a little in towards each other.
Step to the side as far as possible while keeping your toes straight or in.
Slowly bring your other foot in until your feet are hip width apart.
Repeat equal number of reps on both sides.