Do you wish your tush fit into your jeans just like Cameron Diaz’s? Heck, I’d be happy if any of my pants fit like hers do. The good news is that you CAN slip into your jeans and feel confident that you look terrific, it is just a matter of learning to activate the right muscles while sweating through your lower-body strength training routine.
The hip movers in a nutshell
From a functional perspective, the hip movers are quite handy. Together, they allow you to flex and extend the hip (climb up/down stairs, walk and run), the abductors enable you to move laterally, and the adductors help move the leg across the midline of your body. Even though the glute muscles are used quite often throughout the day, they sometimes suffer from overpowering counter-muscles (namely, the hamstrings and quadriceps). When the hamstrings and quads are very strong, they tend to become a bit bossy, if you will, and take over for the glutes when the glutes are very capable of doing their job all on their own, thank you very much.
The trick to properly isolating this large muscle group and toning your tush requires three steps:
1) Isolate the glutes
2) Select the most effective glute exercises
3) Perform the exercises in the right order
Here are the top glute exercises, in order of amount of muscle activation based on research conducted by scientists at the University of Wisconsin:
Best Gluteus Maximus exercises:
- Quadruped Hip Extensions
- Four-way hip extension
- Traditional Squats
Best Gluteus Medius exercises:
- Quadruped Hip extension
- Step ups
- Front Lunges
EXERCISE HOW-TO’S
Quadruped Hip Extensions
Description: On your hands and knees, draw your navel in toward your back to stabilize your spine. Keeping the knee bent at 90 degrees, lift one leg up until the bottom of the foot is parallel with the ceiling and the thigh is in line with the body (parallel to the floor). Lower leg and repeat on the same side for 8-12 repetitions before switching to the opposite leg.
Four-way Hip Extensions (this requires the use of a multi-hip machine)
Description: Stand on the platform facing the side (your hip will be toward the arm that swings the roller pad). Swing the inside leg over the roller pad so that it’s resting on the back of the thigh. Hold onto the handles to help keep your balance, and keep the abs in and the torso straight. Adjust the roller pad so that when you place the roller under your knee, your thigh is slightly higher than parallel to the floor. Press the roller pad down with your thigh until the heel is out behind you (knee slightly bent). Be careful not to arch your back when you press your heel back. Squeeze your glutes!
Slowly bring the leg back and repeat all reps before switching sides. Adjust the weight so that the 8-12th repetition is challenging.
Traditional Squat
Description: Stand with feet shoulder width apart, both hands behind head, on hips or hold dumbbells to the side. Draw abdominals in, and focus eyes in front of you (not at the floor, as many beginners often do). Descend in a slow and controlled manner by bending at the hips and knees until the hips are parallel with the knees and thighs are nearly parallel with the floor. This is much like sitting into a chair, so pretend there is a chair behind you as you lower your hips.
Return to the starting position by contracting the glutes and hip muscles. In order to keep your body weight over your heels, it helps if you lift your toes slightly off the ground during this exercise.
Step Ups
Description: Stand either facing, or parallel to a step platform that is 6-18 inches in height. Feet should be shoulder width apart, and as always, abdominals should be drawn in.
Step onto the box with 1 leg, keeping foot pointed straight ahead and knee aligned over mid-foot. Push through the heel and stand up straight, balancing on one leg. While maintaining alignment, return trail leg to the starting position and step off of the platform. Alternate legs or repeat on the same leg for the assigned number of repetitions and sets. For an added challenge, perform a 1-leg squat after stepping onto the platform, then return to starting position.
Forward Lunge
Description: Use bodyweight, or dumbbells, a body bar or weighted medicine ball if you want added challenge. Start with feet shoulder-width apart. Keep your chest up and abdomen pulled in — take a long step forward. The heel of your trailing leg will come off the floor as you settle into your lunge. The thigh of your lead leg should be parallel to the floor, your shin perpendicular to the floor (assuring that the knee is aligned over the front heel rather than forward over the toes).
Tips: Try to keep your chest high and eyes forward to prevent tipping forward. As you return to the starting position, keep your core tight (this will help with alignment on the return movement and assist with balance). Push through the front heel (you’ll feel your glutes engage here) and return to the starting position. Notice also how the glute of the trailing leg has to “pull” you back (you’ll feel this in the hamstring and glute of the trailing leg). Repeat with opposite leg.
Bonus: Aside from looking great from behind, having a strong tush goes hand-in-hand with a strong back. From a functional standpoint, that is a wonderful side-effect of strengthening the glutes.
Short attention span? Mix and match moves to avoid boredom.
No access to a gym? No problem. The moves above require no equipment at all. Use a sturdy chair or park bench for step-ups.
A final word of caution: If you suffer from back problems, avoid performing the squats with weights. Also, lunges, step-ups and squats can be painful for individuals with knee problems, so sticking with the quadruped hip extension or 4-way hip extension machine may be a safer, more comfortable alternative.
* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.
Filed under: Weight Training on July 30th, 2008 | No Comments »
