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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Vincere vel mori
C.J. Murphy
February 18, 2021
