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Having a nice "backside" used to just mean that you had a great butt, but increasingly more women—and not just Olympia contenders—are embracing strength and physical power, which means more than just a nice booty. It now refers to what I like to call the perfect partnership of the glutes and hamstrings.
1. Barbell Hip Thrust or Banded Hip Thrust: 3 sets, 20 reps
2. Romanian Deadlift or Banded Romanian Deadlift: 3 sets, 15-20 reps
3. Nordic Curl or Partner Nordic Curl: 3 sets, 15 reps
4. Machine Hip Thrust or Bodyweight Hip Thrust: 3 sets, 30 reps
5. Hyper Extension or Bench Reverse Hyper Extension: 3 sets, 15 reps
6. Hip Abduction or Banded Wall-Sit Abduction: 3 sets, 30 reps
The three gluteal muscles that make up the buttocks are the gluteus maximus, gluteus medius, and gluteus minimus. As the name suggests, the maximus is the largest of the three. It is responsible for hip extension, lateral rotation, hip abduction, and sacroiliac stabilization. This big muscle contributes to some big movements:
• Deadlift
• Sumo squat
• Lunge—forward, backward, traveling, side
• Hip thrust
• Bridge
• Bulgarian split squat
• Glute-ham raise
Because the gluteus maximus works with hip extension, you can see how many hamstring exercises are also excellent glute exercises. A deadlift, bridge, or any type of thrust will use both the hamstrings and the gluteus maximus.
The gluteus medius is half the size of the gluteus maximus. It sits more laterally and is worked with lateral rotation, lateral extension, and lateral abduction. This is the muscle that can fix the dreaded "flat" butt, and it's also the muscle that can improve a host of injuries or a problematic gait. Knee instability or ankle issues are often traced back to a weak gluteus medius.
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00:00 - Intro
00:30 - Pre-Workout
00:58 - Barbell Hip Thrust or Banded Hip Thrust
01:20 - Romanian Deadlift or Banded Romanian Deadlift
01:35 - Nordic Curl or Partner Nordic Curl
01:50 - Machine Hip Thrust or Bodyweight Hip Thrust
02:05 - Hyper Extension or Bench Reverse Hyper Extension
02:20 - Hip Abduction or Banded Wall-Sit Abduction
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