Since I don’t have a new ‘Fit in the City’ episode, I figured I could at least spice up things by discussing a topic that might help your (and mine?) future dates:
The attraction of a strong ass, and how to build one!
When I check my dates out from rear view, or they tell me they squat, deadlift or whatever, I secretly fight the urge to jump up and down in joy.
They’ve even asked me for advice and in the love of a strapping ass, I gladly share my tips!
If they don’t care….I scratch my head. Call it the curse of being an athlete/trainer because I know what a strong behind embodies for all humans.
Spoiler: It’s a lot more than just appearance.
What can I say? I’m an ass woman.
Read on to find out why a strong butt makes me want to lean a little closer to my dates, why it’s beneficial for your health, and as a bonus, we have my mentor/strength coach Dan John’s brief take on “ass training.”
The Attraction Behind a Strong Butt
When I see strong glutes, I see manliness. It signals you are active, youthful, energetic, and take the time for yourself…then there’s that nice view, too. #Noshame
Don’t get me wrong. I also appreciate a well built back, shoulders, etc: It eludes strength and confidence, but it looks disconnected when men go the ‘all upper and no lower body’ route.
Here’s the memo if you missed it: We love the other parts too!!
Reduce Injury, Increase Power
Even if you don’t care about catching somebody’s eye with your booty, it’s in your best interest, whatever gender you are.
A sedentary lifestyle or a desk job turns off your butt muscles, which is a recipe for a sore back, and puts you at higher risk for injury. There is more stress on the surrounding muscles and joints – hamstrings, knees, lower back and hips – while you’re working out or even simply walking.
I know people who have sprained their ankles just from walking on the sidewalk!
A strong butt has cascading effects on your health and athleticism.
Turning heads with the jeans you fill out much better is a just a sweet bonus.
They’re a massive source of metabolic activity that I (and many other fitness pros, including Dan John) refer to it as the engine.
Your glutes harness power and deliver strength and speed during deadlifts, moving furniture, stairs, weekend warrior and bedroom activities.
There is no more important muscle group for HUMANs than the butt. Not only does it symbolize youth and virility, it is the engine behind power and explosion. You literally can’t overemphasize the rear end.
Translation: You might shed some pounds, gain muscle and pack on weight on your lifts.
Doesn’t sound like a bad deal to me.
*Problem is, many think squatting is enough.
Or they think doing hip thrusters in a gym is too girly. I swear, I don’t see enough men doing hip thrusters!
*(The exercises benefit everybody, but I’m talking to fellas in this post. If you think about it, how many men compared to women do you see perform hip thrusters, kickbacks and lunges? Exactly. I have to trick my male clients into those exercises until they start liking the effects).
Ok, I’m convinced.
(You better be!)
How do I train for a stronger butt?
First, here’s how I like to warm up:
- World’s greatest stretch
- Mini band walks (forward, backward, sideways). Don’t let the bands win and keep your knees over your toes instead of caving in. 20 steps each direction (so 4×20)
- One leg glute bridges (1×10/leg) or partner resisted glute bridges
- Good mornings (1×15)
Here are some of my favorite butt building exercises you want to train frequently – at least twice a week, maybe three if you can layer them in with your other routines. Remember, you probably can’t overemphasize your rear end.
- Hip thrusters
- Double Kettlebell front rack squats (I love KB Squat Thrusters if you want to add in extra calorie torch and shoulders)
- Squats and front squats
- Bulgarian split squats
- Glute-ham raises
- Banded or cable kickbacks
Glute Boosting Sample Workout
Warm up (see above)
Hip thrusters: 4×10
*Not sure about position? Use the groove under your shoulder blades to lean the middle of your upper back on the edge of the bench. Keep your gaze forward during the whole movement.
“The Anneagle” – Farmer carries while pulling a sled, then go into 10 reps of double KB front rack squats. 3×10 (with rest!)
*I did this once and it was probably one of the goddamn best exercises of 2016 from my old coach. No sled? Still a great exercise.
– Bulgarian squats (6 per leg)
– 12 jump squats
Finisher: Kettlebell swing ladder, 50-40-30-20-10
*If you have NO clue how to swing properly, you could do the hot burn finisher with any kind of deadlift you feel comfortable with (Trap bar, kettlebell, straight barbell).