The glute exercises that will totally transform your butt

According to Flow Athletic founder and elite trainer Ben Lucas.

Photo: iStock

Get off the treadmill and drop it low. It’s time to squat like it’s going out of fashion (it’s not – despite what the new peach emoji might suggest), feel the burn and work this part of your body out. These exercises aren’t easy – but their benefits extend beyond the, er, obvious benefits. Think, a boosted metabolism, a stronger core, increased endurance and more of those long-lasting mood-boosters we like to call endorphins. Here’s the top moves that should be on your high rotation, according to Flow Athletic’s Ben Lucas. Squat to it.

1. Legged TRX squat

I love this exercise because not only does it encourage you to engage your core and your stabilising muscles, but because you are only working one leg at a time, it forces you to work on any imbalances that you may have between the right and left sides of your body.

It also really burns – so you know that it is doing you some good!

Cues: Holding onto the TRX, Stand with your feet shoulder width apart. Now raise one leg and holding onto the TRX slowly push your butt backwards into a squat, balancing on the standing leg. Hold at the bottom of the squat for a moment and then push yourself back up.

2. Split Squat

This is another great exercise for your glutes and your balance.

Cues: Place one foot a few feet behind you on a bench or raised platform. Keeping an upright torso, begin by pushing your hips back. Allow your back leg to bend at the knee. Descend until you reach the bottom position, which can be when your front leg reaches parallel, or when your back knee touches the ground. Exhale and push through your front foot, pushing your body straight back up and return to start position 3 sets of 12 reps each leg. 2 seconds each way with a 60 second rest in between sets.

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3. Hip thrust

Your feet should be directly under your knees, so when you fully extend into the lift, your knees make a 90-degree angle with the ground. Your neck should always remain neutral. Place your hands on top of your hips. Squeeze your glutes as you push your hips to the sky. The end point of the movement is where your hips and knees are in a line. Inhale as you lower your hips back to start position. 4 sets of 20 reps. 1 second each way, 60 sec rest in between sets.

4. Stiff leg deadlift

Bend over and grasp the bar at about shoulder width with an overhand grip. Keep your knees locked but slightly bent while doing this exercise and keep a tight arch in your lower back. Look directly forward while you are coming up and going back down. This will help you to keep an arch in your lower back. Squeeze the bar off the ground slowly and deliberately, coming up only until your upper body is slightly above parallel Come down slowly, being absolutely sure to keep the arch in your lower back. As you near the bottom, stick your butt out. Hold that stretch for a moment then reverse the direction without bouncing.

Ben Lucas is the co-founder of Flow Athletic, a former NRL player for the Sharks and an ultra endurance runner. For more fitness tips, follow @flowathletic and @ben_lucas1.

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