Take the 30-Day Back and Glute Challenge

The most important part of the body an athlete can train is the posterior chain. Strengthen it with this 30-day challenge.

The most important part of the body an athlete can train is the posterior chain—i.e., the muscles on the backside of the body, including the glutes and back. The posterior chain is responsible for the majority of power production and contains huge muscles that help to stabilize and control the body.

RELATED: Why Your Glutes Won't Get Stronger

If you aren't working your posterior chain throughout the week, and you're training your "mirror muscles" instead, it's time to change your routine. Here's a 30-day challenge to quickly build strength and size in your posterior chain.

Side Kicks

  • Begin on hands and knees.
  • Place hands directly under shoulders and knees directly under hips.
  • Extend one leg and tap your toe outside the opposite leg.
  • Pushing through the heel to engage glute and hamstring, lift leg in a diagonal path and squeeze the outside hip.
  • Return by tapping toe outside opposite leg.
  • Complete reps for each leg.

RELATED: 4 Best Glute Exercises You're Not Doing

Donkey Kicks

  • Begin on hands and knees.
  • Place hands directly under shoulders and knees directly under hips.
  • Lift one leg until the bottom of the foot is parallel with the ceiling. Start with the leg even with your hip and lift it like you're trying to push the ceiling.
  • Return the leg back even with the hip.
  • Complete reps for each leg.

Cobras

  • Begin in prone position, on your stomach, arms extended in front of your body, palms on the floor.
  • Lift arms and chest off the floor.
  • Reach your arms back and try to bring them together  behind your body.
  • Hold and squeeze for a second.
  • Return your hands in front of your body with your palms on the floor.

Tips

  • Engage core to keep hips flat to the ground throughout Side Kicks and Donkey Kicks.
  • Move slowly through each motion for better results.
  • Continue to breath continuously through exercises.

RELATED: 3 Exercises That Build Strong Back and Shoulder Muscles

30-Day Back and Glute Challenge


Photo Credit: Getty Images // Thinkstock

Topics: GLUTES | QUADS | BACK | SHOULDERS | HAMSTRING