4 Exercise for a Bigger, Stronger Ass

I like big butts and I cannot lie. Big butts (muscular ones, not jiggly fat ones) are also a great indicator of strength and speed. Look at some of the best lifters and sprinters. Betcha can’t name one great that has a small ass. We all know that Squats, Good Mornings,

Box Squats and Deadlifts build a big ass right?

I’m sure we can all name a bunch of other ones, but (pun intended), today I’m giving you 4 Exercise for a Bigger, Stronger Ass that you may have not seen before or simply forgotten about.

With all credit, I forgot about these and was reminded of them in one of the worst places to get fitness information, Instagram. I follow a lot of people that put out good content and @smashwerx (Trevor Bachmeyer) consistently pisses excellence. A few weeks ago he had a post up to relieve back pain and these exercises were included.  

• Are they new, nope.
• Is it the first time I saw them, nope.
• Are they AWESOME for aiding in relieving back pain, yup.
• Are they ridiculously awesome Glute exercises, a big yup.

I suggest that you add these into your training in one of the following ways:  

• Part of your warm up
• As Active Rest between bigger exercises
• As part of a superset

I also suggest starting with them in the order listed. Master the first, and then move on to the second. Trevor suggested high reps with a 5 second hold in his post, and I agree. These work better with a little less band tension and more focus with a hard glute squeeze at the top. They also can help mitigate hip pain when it is a result of dysfunctional glute firing patterns. Go ahead, add ‘em in and pay attention to the movement. Really squeeze that butt and you’ll see a difference soon. They don’t need much more explanation than watching the video, but for those like me, who like to read, here’s a quick one:    

• Pay attention as you do them and make sure that your glute fires first and hard
• Begin with most of your body weight leaning against the band
• Be sure and keep the hips even and square to your body, if you start to twist correct it or stop and rest, or use less tension
• Start at the first one and master it before moving on to the more difficult single leg, or weighted progressions
• Use less band tension and more reps with higher muscular tension

 



  Start Here:   Move on to this:         First Weighted Progression:         Second Weighted Progression:        

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  Let me know how you like these! Did you miss last week’s log? It’s a good one.

Read it here  



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C.J. Murphy

February 18, 2021