LOWER-BODY WORKOUT

Exercises to Fortify Your Glutes

Gloriously defined glutes do more than fill jeans to perfection. They help provide the lower-body strength needed for success in sports requiring balance. The buttocks need to be flexed on a fairly regular basis to ensure maximal strength and firmness. The exercises illustrated are all you’ll ever need to max out your glutes. Both weight- and weight-free maneuvers are included. Put a butt workout front and center once a week, or add a few of the moves to your regular lower- or total-body routine.

BARBELL SQUATS

Stand erect grasping a barbell on the upper back, with feet shoulder-width apart. Keeping the back straight and head up, proceed to squat until thighs are almost but not quite parallel to the floor.Pause, then rise to starting position. Perform eight repetitions.

GOOD MORNINGS

Stand grasping a barbell on your upper back, with feet about a foot apart. Keeping knees slightly bent, proceed to lower the upper body until almost but not quite parallel to the floor. Pause, then rise to starting position. Perform eight repetitions.

BARBELL LUNGES

Stand erect grasping a barbell on the upper back, with feet shoulder-width apart. Keeping the back straight and head up, proceed to step forward with the right leg, lowering until the thigh is almost parallel to the floor. Pause, then return to starting position and next step forward with the left leg. Perform eight alternating lunges with each leg. ?

REAR LEG THRUSTS

Kneel on all fours, with the back straight and head up. Proceed to raise and extend the right leg out behind you. Pause, then lower to starting position and next raise and extend the left leg. Perform eight alternating repetitions with each leg.

SIDE LEG RAISES

Kneel on all fours, with the back straight and head up. Proceed to raise and extend the bent left leg out to the side. Pause, then lower to starting position and next raise and extend the right leg. Perform eight alternating
repetitions with each leg.

HIP RAISES

Lie on the floor on your back, with legs bent, feet flat and arms flat out at sides, palms down. Proceed to raise hips until the upper body is aligned with the thighs. Pause and squeeze buttocks, then lower to starting position. Per- form eight
repetitions.

REAR LEG EXTENSIONS

Stand facing a stationary object and grasp it at arms’ length. Proceed to raise the right leg back behind you, squeezing buttocks. Pause, then lower to starting position and raise the left leg. Perform eight alternating extensions with each leg.