If you compete you have heard the phrase, “Shows are won from the back.” (*zoom in on glutes now)
Whether you are competing or just want to look like you do add these to your regular glute workout and you are going to be happy with the results!
Now let’s build that booty.
Also known as glute bridges. You can do these a variety of ways; on the floor, on a bench or on the Smith machine. The main focus of the movement should be the squeeze at the top and push through your heels. Squeeze and hold for 3-5 seconds. The glutes are a big muscle so go heavy here.
KNEELING SMITH MACHINE SQUATS
Put a towel or mat on the floor to kneel on. Keep knees shoulder width apart and tops of your feet flat on the floor behind you. Lower all the way to your heels. Keep weight lighter to avoid injury to your back.
Stand with opposing leg on a low step or riser to get a good range of motion. Keep leg movement slow and controlled while standing upright. Bending at the waist will hit the lower back and we want to focus on the glutes.
These are different than your customary stiff leg deadlifts. The only difference is you are only going down as far as your knees. You can use a much heavier weight because of this. Really squeeze at the top of the motion and hold for 3 seconds.
Try adding one or ALL of these to your next glute training workout and you are guaranteed to get a better backside!!
Tammy Patnode is an IFBB pro physique competitor and NPC judge. She is a certified personal trainer and sports nutritionist. She offers contest prep, general training and weight loss programs for men and women that are customized for each client.
Tammy is one of our exclusive HerSUPPZ BRAND AMBASSADORS!
Check out her website TEAM-TAMMY FITNESS
Tammy on FACEBOOK
Tammy on INSTAGRAM
We would love to know what you think! Leave your love in the comment section below or email us at [email protected]!!