Glute Camp

Posted on: October 10th, 2009 by michael.baillie

Buy all the expensive jeans you like, but if you really want a hot ass, you’ve got to activate your gluteal muscles, not your credit card. According to scientists, squatting, lunging and lifting your legs behind you are the most effective ways to perfect your rear view. So we asked exercise physiologist Amy Dixon to take those basic moves and make them even more challenging. Add these exercises to your workout twice a week and you’ll become a huge fan of making dramatic exits.

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Elvis Plié

move 1.jpgWorks core, hips, glutes, hamstrings, quads and calves Grab a seven- to nine-kilo body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left (B). Return to centre, stand and squat again, this time rotating to the right. That’s one rep. Do two sets of 12 to 15, resting for 30 seconds between sets. Trainer tip: Contract your glutes and look straight ahead to maintain your balance.

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