I like big butts and I can not lie…

Let’s face it: Great glutes are hot.   

Besides filling out those jeans, strong glutes improve your lifts and prevent injuries.  In fact, knee pain, back pain and IT band issues can often be traced back to weak hips and glutes.  Don’t worry, this week we’ve got your back[side] covered. 

Check out below for our favorite single-legged butt stuff…guaranteed to make you stronger and after which you’ll be able to bounce a quarter off dat ass.   

Now that we all have ‘Baby Got Back’ running thru our heads, get ready for a week of single-leg glute and hip exercises.  


Mini-bands…they’re the sh*t.  Seriously. 

Mini-band movements are a perfect glute warmup activation to get you primed for lower body lifting as well as a great post workout burnout.

Here’s a few favorite mini-band exercises:

  • Banded Fire Hydrant
  • Banded Donkey Kicks
  • Clamshells
  • Monster/Sumo Walk
  • Toe Taps

 

If you’re a glute-training newb, these movements would be a huge benefit as your bread and butter.  

If you’re an accomplished lifter, these banded movements are highly recommended for warm-up glute activation or as a burnout post leg-day.   Try 10-20 reps of each movement per leg at least a few times a week.

(The bands used in the videos are from the brand Perform Better- you can find them on amazon.com)


Know of anyone with a hip shift when they squat?  

(Aka- one hip rises faster than the other?)  

One common culprit is unbalanced hip/glute strength.  If one hip or glute is weaker than the other, all kinds of funky movement patterns can arise including hip shift.  

What’s a good way to combat this?  Single leg glute bridges and hip thrusts!

Here’s a few variations to try:

  • → Single Leg Glute Bridge
  • → Single Leg Hip Thrust
  • → Single Leg Bottoms Up Hip thrust

If you’re new to these movements, start with double leg glute bridges to feel things out.  Once comfortable, more advanced hip thrusts with your back on a bench should become your new best friend.  

Even if you don’t have hip shift issues, these movements are highly recommended to build balanced hip and glute strength.  Shoot for 10-20 reps each leg for 3-4 sets once a week.


Who doesn’t love old school Jane Fonda moves!?!?   

Extended range, side lying hip abductions and star planks are excellent for strengthening the glute medius (aka-side butt).  

Why is that important?  

For starters, weak side butt = potential hip shift  during running which can cause knee issues.   

Here’s a test for you: 

Stand in front of a mirror balancing on one leg.  Place your hands on your hips.  Are your hips balanced or is one side lower than the other.  Be sure to check this on both legs.  If you notice a discrepancy, throwing in 15-20 side lying hip abductions or 30-60 sec star plank once a week may be beneficial for both strength and injury prevention.

PS- The star planks are WAY harder than they look.  I dare you to hold that suck for a minute straight.


How can unilateral hip/glute training help you?  Just ask EBA client Arpie:

My glute training program was exceptional! I felt stronger than ever, and not only in my glutes, hamstrings and quads, but also in my core.  It helped strengthen my back and decrease the pain from my lumbar disc herniation. Thanks Coach!