I have yet to run into a person who doesn’t want a nice butt. Whether they want a nice butt on them or on their partner, we all like butts. There are no butts about it.
You may not have realized that all of the work that you’ve put into being bootylicious may have paid dividends in more ways than you originally intended. Did you know that having a strong gluteus can help prevent leg injuries? It has been proven to reduce the risk of knee ligament injuries and to help prevent issues related to your knees, ankles and iliotibial band.
Reducing the risk of injury is critical while maintaining an active and healthy lifestyle. If you haven’t been paying enough attention to your butt, there is no time like the present to start. Here are some simple exercises that you can do to get the biggest bang for your butt.
Single leg squats: Start on one leg, with the hip and knee slightly bent. Then bend forward slightly. Your free leg can be in front of behind you or you can move it front to back throughout the squat motion. Use a wall or a balance ball as an option to reduce the intensity of the exercise.
Single leg deadlift: Keep the standard deadline motion. You core is activated, standing only on one leg, and leading forward to complete the motion. Kept the knee of the supporting leg slightly bent. Remember to keep your weight in your heel. Deadlifts alone can be challenging, so doing them on just one leg is a true test of strength and balance!
Side-lying hip abduction: Lay on your side, lifting the top leg off the bottom leg, keeping your leg straight. Only go as high as you can comfortably go. Add more to this workout by using resistance bands.
Remember to always squeeze your bottom during these exercises. Try incorporating these exercises into your normal routine. If you’re new to working out, it’s a great start to shaping your lower body. For more information about how strong glutes can help bring you to the top of your game, check out the study conducted by the Journal of Orthopedic Sports Physiotherapy in July 2009.
Born and raised in Richmond, VA, Stanley works as an IT professional and a Group X fitness instructor. He enjoys helping others achieve their fitness goals through his spin and other high energy classes. Read his personal blog here and follow him on Twitter. E-mail him at firstname.lastname@example.org.