Glute Camp

Posted on: by michael.baillie
glutes

Buy all the expensive jeans you like, but if you really want a hot ass, you’ve got to activate your gluteal muscles, not your credit card. According to scientists, squatting, lunging and lifting your legs behind you are the most effective ways to perfect your rear view. So we asked exercise physiologist Amy Dixon to take those basic moves and make them even more challenging. Add these exercises to your workout twice a week and you’ll become a huge fan of making dramatic exits.

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Elvis Plié

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Works core, hips, glutes, hamstrings, quads and calves

Grab a seven- to nine-kilo body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left (B). Return to centre, stand and squat again, this time rotating to the right. That’s one rep. Do two sets of 12 to 15, resting for 30 seconds between sets.

Trainer tip: Contract your glutes and look straight ahead to maintain your balance.

Front Lunge Push-Off

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Works core, glutes, hamstrings, quads and calves

Grab a pair of four- to seven-kilo dumbbells and stand with your feet together and your arms at your sides. Leading first with your left foot, lunge forward and lower your hips until both knees form 90-degree angles (A). With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B). Balance on your right leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Lunge-Reach Combo

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Works hips, glutes, hamstrings and quads

Grab a pair of four- to seven-kilo dumbbells and stand with your feet together and your arms at your sides. Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor. Bend at the hips and lower the dumbbells so they’re on either side of your left calf (A). Return to centre. Next, perform a reverse lunge, stepping back with your left leg. Bend at the hips and lower the dumbbells so they’re on either side of your right calf (B). Return to start. Do 12 to 15 reps, then repeat, lunging with your right leg. That’s one set. Do three sets, resting for 30 seconds between sets.

Sumo Squat and Leg Raise

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Works core, hips, glutes, hamstrings and quads

Grab a seven- to nine-kilo body bar with your hands wider than shoulder-width apart. Stand just over half a metre to the right of a 30cm-high step or bench. Position the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor (A). Stand up, straightening your left leg as you lift your right leg straight out to the side (B). Balance on your left leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Curtsy Squat and Lift

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Works core, hips, glutes, hamstrings and quads

Grab a pair of five- to seven-kilo dumbbells and stand with your feet hip-width apart, arms at your sides. Cross your right leg behind your left, slightly left of your left heel, and rest your toe on the floor just over half a metre behind you (A). Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Trainer tip: Maintain proper alignment by keeping your neck in line with your spine at all times.

Raised Lunge and Balance

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Works core, hips, glutes, hamstrings and quads

Grab a pair of five- to seven-kilo dumbbells and stand with your back to a 30cm-high step just over half a metre away. Place your right toes on the bench and sink into a lunge (A). Straighten your left leg as you bring your right knee in front of you and up until your right thigh is parallel to the floor (B). Balance on your left leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Hip Bridge and Heel Drag

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Works core, glutes, hamstrings, quads and calves

Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders (A). Raise your left leg until the bottom of your foot is facing the ceiling (B). Press your right heel into the ball and roll it toward your butt (C). Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps. Repeat on the other side, resting for 30 seconds beforehand if needed. That’s one set. Do three sets, resting for 30 seconds between sets.

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Got something to say?

  • Anonymous

    This looks great. thanks for the printer versions. can all workouts be printer-friendly?

  • Sassy

    I’ve been using your 20 minute Abs and 20 minute Toning workouts and they are awesome!! Can’t wait to start using this one. Thanks for the great workout advise. :)

  • Jana

    These exercises really work the correct muscles!!
    They are hard to do, but I can really feel my muscles and although they are sore, I feel great !!

  • Anonymous

    I would really like some advice! I’m not sure if I’m at the correct page.

    I’m very overweight I’m 1.72cm and weigh 115kg, and started walking for the last month to see if I cant loose some weight. I would love to be able to do squads and lunges and stuff but I have trouble with my knees and ankles, strangely the walking at first affected my ankles but its much better now.

    What other excercises can I do for my VERY BIG upper thighs to get them smaller that does not have such a big impact on my knees and ankles. It really hurts, even tried Aearobics and kick and jump thing but afterwards when everthing is cooled down I almost can’t walk because everything is so sore!!!!

    What shoud a girl do. PLEASE HELP!

    Could you please look into giving us some excercises for the bigger women thats not quite there yet, because although I would love to do some of the excercises it’s like by Body is just not co-operating, of is too weak, I just cant get the positions right, And I’m too shy to go to a gym yet with all the bulges!!!