There’s a good reason to give your butt a little extra attention during your next workout. In fact, there are a few. ” A powerful butt is a game changer in fitness ,” Rob Sulaver, a certified sports nutritionist and owner of Bandana Training , tells SELF
” The glutes are the foundation of many primary patterns that you perform throughout your training ,” he continues. That means strengthening your glutes will help you be a better runner, yogi, rower, weightlifter, food lifter, kiddie lifter…the list is endless.
Sulaver, who currently stars on ABC’s “My Diet Is Better Than Yours,” stopped by the SELF office to talk about glutes. These are the seven best moves from him for beginners to focus your butt and build a killer butt.
1. Reverence lunge
How to do them: Start standing with your feet shoulder-width apart. Shift your weight to your left leg and step your right foot diagonally behind your left leg. Bend both knees to lower into a lunge until your left thigh is parallel to the ground. Return to the start and alternate sides with each rep.
Tip: There are a million different lunge variations you can do, and all of them are great according to Sulaver, including this variation. Of course, variety is key, so if you already do lunges on a regular basis (oops!), switch them up: try walking lunges, reverse lunges, side lunges…
2. Hip Bridge
How to do it: Lie on your back on the mat with your knees bent, feet flat, and arms by your sides. He raises his hips, pause, and lower them back to the ground. Make sure to push through your heels to lift your hips.
Tip: Make this move more challenging by keeping your right leg extended throughout the exercise (just make sure to repeat on the opposite side).
3. Kettlebell swing
How to do it: Stand with your feet shoulder-width apart, gripping the kettlebell with both hands. Bend your knees and twist your hips to swing the kettlebell between your legs. Stand up as you swing it up to chest height.
Tip: Squeeze your glutes at the top of the swing when the bell is at shoulder height, Sulaver explains. And he remembers that in this exercise you don’t squat, but lean back at the hips. And lastly, make sure to incorporate your breath, so make an explosive exhalation at the top of the movement.
4. Climb stairs
How to do it: Start by standing on top of a plyo box or training bench. Shift your weight to your left leg and move your right foot just behind the box (so it’s hanging off the edge). Slowly bend your left leg and lower your right foot toward the ground. Continue lowering yourself until your right foot gently touches the ground, then drive through your left heel to return to standing. Don’t forget to repeat the exercise on the opposite side.
Tip: Keep your core tight to help you maintain balance throughout the exercise, and make sure you stay tall (reaching full hip extension) at the top of the exercise.
5. Bulgarian split squat
How to do it: Stand with your back to the chair or bench. Bring your right leg forward and place the top of your left foot on the chair or bench. Bend your knees and lower your body until your rear knee is off the ground. Straighten your legs to return to the starting position. Don’t forget to repeat on the opposite side, and hold a dumbbell in each hand to make this move more challenging.
Tip: Press into the heel of your front foot to stay upright, and make sure you don’t put too much pressure on your back foot.
6. Bench squat
How to do it: Stand in front of a box or bench with a weight (kettlebell or dumbbell) held at chest height. Lean your hips back and bend your knees to lower your glutes toward the bench. Continue lowering yourself until your buttocks touch the bench seat, and then push through your heels to stand up.
Tip: Make it harder by using a lower bench. “This tactical feedback of your butt hitting the bench every time ensures that you’re hitting the same depth and range of motion during each rep,” explains Sulaver.
7. Side steps with miniband
How to do it: Wrap a circular resistance band above your ankles (or above your knees), and stand with your feet shoulder-width apart, knees slightly bent, and hands on your hips (this is your athletic posture). Step to the right for 15 seconds, keeping your feet below your hips and not touching. Reverse direction for 15 seconds.
Tip: Don’t shift your weight onto one leg during the exercise. Stay centered throughout the movement and keep your chest high and core engaged.
