Basically strong glutes will pretty much cure any lower body postural problem and when developed well, look bloody great, as fitness model Marzia Prince and singer Nicole Scherzinger can attest to.

Every woman I have ever worked with or have come across in the gym always, always want a better bum. Yet what do they do to try get it? They either sit on a bike or new gimmick cardio machine for 45 minutes or go and sit on the hip abductor machine hoping to create buns of steal.

Working like this will help atrophy (shrink) the glute muscles and before you think this is a good idea because you have a big backside, it isn't. Weak glutes will lead you to all sorts of postural problems and not just a saggy bum.

If you want to have a good pair of glutes, you have to do the work. The main thing is to really isolate the glutes. The glutes do get hit a lot from other exercises such as squats and lunges, but the exercises in the workout below, really isolate the glutes. The hip thrust, seen in weeks 7-9, recruits more muscle fibers in the glutes than a full squat does.

These exercises can be done in conjunction to your leg workout or done as part of a full body workout. The first thing to do is to activate your glute muscle fibers, as these probably have lain dormant for the past few years, before starting with added weight.

If you skip weeks 1-3 and 4-6 and go straight to 7-9 weeks, you will be working on strengthening current imbalances. The first phase is very important as it teaches you to basically contract your butt muscles. Until you can do this properly, 4 weeks through 9 are out of the question.

Then you want to move onto 4-6 weeks and start adding some size and shape to you glutes, which will prepare them for 7-9 weeks, strength. The strength phase will help develop strength in the glutes and help keep them strong and in the short and long term, supply much more support for your hip structure and lower back.

Weeks 1-3

High rep glute activation work

3 days a week eg Monday, Wednesday, Friday

Quadruped Hip Extension – 2 x 20 Reps per side

Glute Bridge Raise – 2 x 20 Reps

Fire Hydrant – 2 x 20 Reps per side

Weeks 4-6

Hypertrophy work

3 days a week eg Monday, Wednesday, Friday

Barbell Glute Bridge – 3 x 15 Reps

Weighted Bird Dogs – 3 x 15 Reps

Weeks 7-9

Strength work

2 days a week eg Monday and Thursday or Tuesday and Friday

Barbell Hip Thrusts – 5 x 5 Reps

Source by Harry S Grove

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