The Ultimate Butt Workout | STACK 4W

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...
More Cool Stuff You'll Like

Get More Explosive With James Harden's Workout

3 Athletic Arm Exercises for Big Guns

4 Easy Fixes for Your Bench Press Routine

Do Your First Pull-Up With This Simple Workout. Guaranteed.

How to Train During Your Hockey Season

How to Get Fit Like a Marine

3 Simple Tips to Deadlift More Weight

7 Tips to Master Single-Leg Exercises

Build Rock Solid Glutes With This 30-Day Workout Plan

Develop Speed With a Power Bag Workout

James Harrison's Physioball Side-to-Side Bridge

The Upper-Body Endurance Combo Workout

Why One Bench Press Is Not Enough

8 Simple Exercises to Develop Stronger Glutes

Why You're Not Reaching Your Strength and Speed Potential

Hanley Ramirez's Overhead Tire Pull

Sumo Deadlift for Football Strength

4 Strength Exercises for Female Athletes

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Build Hockey Speed and Power with the Hang Clean

Why Your Glutes Won't Get Stronger

Why Bear Crawls Are All the Rage Right Now

Jermaine O'Neal's Training Plan

Add Explosive Power to Your Game With Glute Exercises

Improve Your Durability With 3 BOSU Exercises

3 of the Best Post-Workout Glute Stretches

Should You Train for Absolute or Explosive Strength?

Glute Exercises You Need In Your Training Program

4 Best Glute Exercises You're Not Doing

Bilateral or Unilateral Exercises: Which Are Better?

Baseball Workout for Power Hitting

Girls: Start Strength Training with Bridging Exercises

3D Triceps Workout: 3 Exercises for Huge Arms

Exercise of the Week: Box Step-Up

Man Does 4,300 Pull-Ups in One Day

Tim Tebow's Super-Charged Glute-Strengthening Exercise

Build Toughness With This Weight Vest Basketball Workout

3 Loading Schemes to Build Muscle Size

Develop a Bulletproof Core With Advanced Barbell Rollouts

The 4 Rules of Bulking Up

Three Effective Glute Exercises for Female Athletes

The Softball Dugout Workout

Do Your First Deadlift

Glute Exercise With BYU Volleyball

Strengthen Your Core With Advanced Plate Push-Outs

The 12 Best RDL Variations

Get Tougher With Skylar Diggins' Bodyweight Workout

The Hardest Plank of All Time

Hockey Training Designed Specifically for Goalies

Why the Dead Bug Is Changing Core Training

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Build Explosive Hips to Jump Higher

3 Tips to Maximize Your Off-Season Baseball Training

Ultimate Buns of Steel Workout

Gliding Glutes

2 Glute Exercises to Increase Your Running Speed

Breathing Exercises to Strengthen Your Lifts

5 Exercises to Keep Your Shoulders Healthy All Season Long