Routine by Rita Catolino, fitness model, coach and trainer
Newsflash: The benefits of a strong, shapely butt go way beyond aesthetics. Great glutes won’t just maximize your confidence when you’re strutting down the beach this summer, they’ll also help support your frame to banish back pain and protect your joints, not to mention make you a more powerful sprinter, jumper and all-around athlete.
This workout is fast, but effective at working the glutes in a functional manner by targeting the medius, minimus, and of course, maximus muscles. Performed as a speedy circuit, the powerful combo of compound movements with isolation and unilateral exercises scores you a well-rounded routine—and rearview.
How to: Use a timer or stopwatch to perform the following exercises as a circuit. Perform 50 seconds of work, followed by 10 seconds of rest, then move to the next exercise. Complete 3-4 rounds.
Equipment: Stability Ball, Stopwatch, Weight Plate, Kettlebell
Times per week: up to 3 times per week in conjunction with a heavier lifting program.
1. SQUAT WALK
Set Up: Stand holding a weight plate with both hands directly above your head with straight arms. Bend your knees slightly and lower into a semi squat (A).
Action: Keeping your upper body stationary and knees bent, step forward with one foot, then the other (B). Continue walking in this position changing directions if necessary.
2. STABILITY BALL LEG LIFT
Set Up: Position yourself face down with a stability ball under your hips and thighs, palms flat on the floor. Bend your knees and raise your feet off the floor so your soles face the ceiling.
Action: Contract your glutes and press your heels towards the ceiling, raising your thighs off the ball. Hold for a breath, then slowly lower back down. Repeat.
3. SINGLE-LEG STABILITY BALL ROLL-IN
Set Up: Lie on your back on the floor with your feet on a stability ball. Bend your knees and raise your hips off the floor, so only your shoulders, head and arms are touching the floor. Raise one leg off the ball and point your foot directly to the ceiling.
Action: Extend your bent leg to roll the ball away from you, then contract your hamstrings and glutes to pull the ball back to the starting position, keeping your hips raised throughout the movement. Complete all reps on this side, then switch legs and repeat.
4. KB SINGLE-LEG DEADLIFT
Set Up: Stand holding a kettlebell in your right hand at your side with your arm straight. Shift your weight into your right foot.
Action: Hinge at the hip of your supporting leg and lean forward, lowering the kettlebell towards the floor and lifting your free leg straight out
behind you until it is in line with your torso. Squeeze your glutes to raise back up to the starting position, without letting your free leg touch the floor. Complete all reps on this side, then switch legs and repeat.
5. KB SWING
Set Up: Hold the kettlebell with both hands and stand with feet wider than hip-width apart. Hinge at the hips, bending the knees slightly as you bring the bell down between your upper thighs (A).
Action: Keeping your arms straight and shoulders pulled back, swing the bell up to chest height, squeeze your glutes, tightening your abs and locking out the knees (B). Lower with control and repeat.
6. SUMO POP SQUAT
Set Up: Stand with feet hip-width apart and clasp your hands in front of your chest. Bend your knees and
lower into a semi-squat (A).
Action: Staying low throughout the entire movement, jump your feet out wide (B) and lower into a sumo squat. From there, jump feet back to the middle to return to the starting position, then quickly jump them back out again and repeat.
