Iron Buttocks

September 10, 2012 - By Karine Larose, M.Sc.

Temps de lecture 2 minutes

Does this title light you up? Me too! Here are three key exercises to get nice, firm, and toned buttocks. However, for quick and apparent results, make sure to use weights heavy enough. Too often, the chosen weight (especially by women) is not enough to create the expected results. So remember that the last few repetitions, in this case the 10^th or 12^th, need to be hard to complete. The weights will vary according to the exercises. Experiment a little on the first few sessions until you find THE right weight, but make sure that you increase the weight when the exercises become easier to complete!

Exercise 1: Explosive lunges
Target areas: Legs and glutes
Accessories: A pair of dumbbells
How many: Perform 2 to 3 sets of 10 to 12 repetitions for each side. Allow 60 to 90 seconds of rest between sets.
Execution: Standing with the dumbbells in your hands, perform a front lunge (A). Push with your front foot to return to initial position (B). Repeat with the same leg.

Exercise 2: Sumo squat
Target areas: Legs and glutes
Accessories: Barbell
How many: Perform 2 to 3 sets of 10 to 12 repetitions. Allow 60 to 90 seconds of rest between sets. Execution: Stand with the barbell resting on your upper back, with your legs apart and your feet pointing outward (A). Squat down while pushing your glutes backward, and make sure not to bend your knees further than your toes (B). Come back to initial position. Repeat.

Exercise 3: Step-up
Target areas: Legs and glutes
Accessories: A pair of dumbbells
How many: Perform 2 to 3 sets of 10 to 12 repetitions for each side. Allow 60 to 90 seconds between sets.
Execution: Stand with the dumbbells in your hands and one foot on a bench (A). While holding your balance, step up, and then extend the supporting leg (B). Slowly lower yourself back to initial position. Complete all repetitions with one leg before switching sides.

Pictures: Mathieu St-Ours, personal trainer at the St-Hyacinthe Nautilus Plus club.

Iron Buttocks is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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