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The smart way to build a booty that pops

Grant Foreman, fitness and health expert for SDGLN
Photo credit:
Grant Foreman

I recently saw a meme that said:

“Be humble. Be hungry.

And always be the person

with the biggest glutes in the room.”

Now, I don’t know that you have to have the largest, but you sure as hell don’t want to have the smallest! Like Sir Mixalot says, “Please don’t lose that butt!”

Picture endurance runners. Now picture they’re backside as they run past you in those loose floppy shorts. Makes you think that what’s underneath probably resembles those loose shorts.

Not every distance athlete is like this, but the majority is. To highlight the difference, google any sprint athlete and check out that rockin booty!

The magic happens in the sprint athlete’s explosive movement over a shorter duration.

Let’s mimic this in our quest for the bumpin-backside.

1. Ditch the distance run:

Crank that incline up on the treadmill and get ready to climb.

With a bit of quick stretching, and 2 minutes of warmup jog, we’ll be sure the body is ready for sprints.

At the end of this 2 minute warmup, raise the speed up to a fast run, NOT A JOG. Continue this sprint for 20 seconds, then use the side rails and handles to jump feet off and rest for 10 seconds. Repeat this on and off for a total of 8 times (or 4 minutes all together).

-Tomorrow use this same scheme on the Stairclimber

2 minute Warmup

4 minute work: 20 second hard; 10 second rest

2. Add some load:

-Learn how to pull from the glutes and not just go through the motions.

Many people squat, but not everyone knows how to engage that mind-body connection to be sure that the glutes/hamstrings are doing all the work they can be. A great way to remind ourselves how to use that posterior chain (think butt and back of leg) is with Romanian Deadlifts.

Research how to do a Romanian Deadlift properly if you don’t already know or just need a refresher

Start your lifting with these RDLs to be sure that everything is firing.

After your warmup sets, which you’ll use to establish your actual working weight, accomplish 3 sets of around 12-15 repetitions

Using this same warmup and rep pattern, add Squats in, and Weighted Lunges. If these moves are also new to you be sure and do your homework first and watch the linked videos. (I have a crush on the bearded guy in the Squat video sshhhhh!)

2 sets warmup building weight

3 x 12-15 RDL

3. Finish them!

-Think Jane Fonda.

It’s not just because I love the show Grace and Frankie on Netflix, but these old school moves really bring the burn to some deep areas of the hip that are hard to hit.

The first move is a Donkey Kick. While you’re on your hands and knees on the floor, extend one leg back and up to the sky (like a donkey kicking). Really keep the focus on the glutes as you squeeze your leg up and you’ll feel it. We’re shooting for 3 sets of 20 reps.

The last move is the Fire Hydrant. In the same start position as the Donkey Kick, you raise your knee high to the side like a dog peeing on a fire hydrant. Same scheme as before:

3 x 20 per side

You don’t need long boring runs to make a great butt. Working smarter when it comes to Glute training will help build your backside faster and safer.

If you have any questions about these moves or want to build a program just for you, write me at writegf@gmail.com.