Ultimate Buns of Steel Workout

February 12, 2013 | Chris Hitchko

Must See Strength Training Videos

Want a perfect derrière or buns of steel? We know every woman wants one, and most men are searching for it. If you Google "butt," you'll get over 79 million hits. But you can't get a better behind from the Internet. You need to make it in the gym. Just imagine if our chubby fellow citizens were to stop searching online, get off their fat behinds and exercise.

The butt holds the key to better performance in many sport-specific actions like jumping higher and running faster, plus improving agility and avoiding back pain.

The glute muscle group consists of three muscles—the gluteus maximus, gluteus medius and gluteus minimus. Through behaviors like constantly sitting and improper lifting, these muscles becomes weak. Try the following "butt workout" three times per week. I guarantee you will get the kind of results you can get "behind."

To make this workout complete, work your chest, back and shoulders along with your legs. Always rest appropriately, and if you have any injuries, proceed with caution.

Ultimate Butt Workout

Monday

Wednesday

  • Vertical Jumps - 5x10; rest 3 minutes
  • Stability Ball Squats - 3x10; rest 1 minute between sets while holding dumbbells at your sides and touching them to the ground
  • High Step-Ups (weighted) with Single-Leg Hip Thrusters - 3x12 per leg; a BOSU ball works best; rest 1 minute
  • Back Squat - 2x20; rest 30 seconds

Friday

  • Treadmill Sprints
  • Sprint for 20 seconds then walk for 90 seconds once
  • Sprint for 15 seconds, rest for 75 seconds twice
  • Sprint for 10 seconds, rest for one minute three times
  • Sprint for 30 seconds to finish
  • Foam roll for 5 to 10 minutes to recover and then proceed to the resistance portion
  • Deadlifts- 4x8; rest 2 minutes
  • Weighted Reverse Lunges - 3x10 per leg; rest 1 minute
  • Sumo Squats with Bulgarian Single-Leg Squats - 3x10; rest 1 or 2 minutes
Topics: GLUTES
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Must See
Colin Kaepernick Explains His Ridiculous Socks Colin Kaepernick Explains His Ridiculous Socks
Views: 32,902,070
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,830,172
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 24,784,290

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,381
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Explosive power training is essential for baseball and softball players. When you see players hitting home runs or pitchers throwing gas, those are...

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

The Most American Workout Ever

The Most American Workout Ever

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

YardBarker