Although Sir Mixalot and I may disagree on the morphology of the desired derriere the fact remains that for both sexes, they exist as an incredibly important set of muscles. Developed and correctly integrated glutes play a significant role in posterior chain movements. The precise sequencing pattern of the calf’s, hamstrings and lower back bestow the ability to both reduce the risk of developing lower back pain and increase performance. particularly in the “power lifts”. Lack of development or improper firing patterns can throw the whole system into disarray increasing the risk of injury and impeding performance. Below is how to craft a developed, functional and as a result an aesthetically pleasing posterior.

Thankfully in the early stages, due to the often under trained and neglected nature of this muscle group the accomplishment of both visual enhancement and functional integration are not worlds apart. Below is a metabolic circuit designed to reawaken your butt, connecting it to the rest of the body with the added bonus of stimulating your body’s natural fat burning capacities.

The workout

Order

Exercise

Reps

Tempo

Sets

Rest

A1

DB drop lunge

20

XXXX

3-5

10’s

A2

Hip Thrust

20

20X1

3-5

10’s

A3

Front Db Step Up

15

20X1

3-5

45’s

A4

Single Leg RDL

15

2010

3-5

10’s

A5

KB Swing with band

20

XXXX

3-5

3–5 min

 

Written By David Lewis March 2014