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You are here: Home / Exercises / Triangle Workout For A Better Butt – As Easy As 1, 2, 3

Triangle Workout For A Better Butt – As Easy As 1, 2, 3

April 15, 2014 by Adria Ali 2 Comments

 

 

The anatomy of the glutes isn’t very complicated.   You have 3 major muscles that work to make your butt look defined full and well proportioned.   However, it gets complicated when people have muscle imbalances that challenges these muscles to work properly.   things like desk jobs, driving jobs and repetitive motion jobs lead to imbalances and proper muscle balance.    While this is a common problem, I’ll have to go into more detail about these in another article.   For Now, focus on exercises for these 2 areas to get a better butt.

 

 

better butt

 Glute Medius

This is by far one of the harder muscles to hit.   However, one of my favorite exercises to hit this spot is a lateral band walk or “tube walking” as we like to call it.

 

Lateral Band Walk For a Higher Butt

better butt

 

Glute Maximus

Donkey kicks were featured in one of our related articles 2 weeks ago.   Using a band to do these on the floor makes them convenient.  If you haven’t had a chance to check out our new online routines by Body Burn (notice the fun flame), then go to bodyburnfitness.com to sign up for 14 days free 🙂

resistance band exercise

 

 

 

resistance band exercises

 

Exercise #1 – Resistance Band Kick Backs

  • Start with your hands and knees on the ground, resistance bands fastened to your feet as shown above.
  • Make sure your back is flat and your stomach (belly button) is drawn in towards your spine.
  • Extend your leg direct back behind you, squeeze your butt at the top of the motion.  Try to hold for a count of 1 second  (2 seconds if you want to get extra body burn).
  • Bend your leg and bring it back to starting position.   Don’t let it rest on the ground between reps.  It should stay suspended the whole time.
  • Repeat this movement for a count of 12 -15 reps.  Try to do 2 – 3 sets

 

Fitness Tips – You can also do Lunges and Squats for this muscle.   To make it more advances and increase the intensity try doing 1 leg squats and bench lunges.

 

Glute Minimus

 

Single leg dead lift is a great way to reach the Glute minimus.  Try to go as low as you can.  I personally, only feel this one when I go down to my ankles.  Only do that if you have the flexibility to do so.

single leg dead lift

 

Keeping your back straight, lean forward from your hips until your body is almost parallel to the floor, the weights in line with your shoulders

(b). Return to start. That’s 1 rep. Do 12 -15 , then switch legs.  Try to do 2-3 sets on each leg.

 

Fitness Tips:  Other exercise that reach this spot are side plank and hip abduction.

 

With these exercises you can start getting a better butt in no time!!  Spread the love and share these with all your fitness friends and family!

 

Adria

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Filed Under: Exercises, Today's Tip, Watch It Tagged With: better butt exercises, better glutes, glute exercises, glute maximus exercises, glute medius exercise, glute minims exercises, how to get a better but

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Mireya says

    April 15, 2014 at 2:58 pm

    Libe these exercises Thanks for explaining them so well
  2. Adria Ali says

    April 21, 2014 at 2:27 pm

    Thanks Mireya!!!

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