Strong butt = good butt | 10-minute Glute Activating Workout (follow along)

Day 13. You know, the two most important things in life are having a triple-digit bench and a good butt. So we're going to work on— because we don't have bench press today, we're going to work on the second half of that, is that's having a good butt. Not only a good butt, but a strong rump. Now, the importance of having a strong rump is because it— I can't think of a muscle other than your core, it supports your entire upper body. So, Whether you're getting older or whether you're younger, if you have a strong rump, chances are you're going to have a good looking butt. So that's what we're doing today, where the theme of today's workout is what's important. We spoke about the two most important things, triple digit bench and having a good butt. So we're gonna build good butt today. So let's get it started. You know the drill, 10 minutes on the clock. First one we have are fire hydrants. So come down as if you're a dog on all four legs.

Exercise.

Now we're just going to lift as if we were urinating on a fire hydrant to our right. That's it. So what you're doing here is you're focusing on just keeping your leg knee bent and lifting up by feeling your glute in here. You can even hold it, squeeze the glute. That's it. And come back. Nice. We're doing only right side for the first half. And then we'll do left side once we come back around.

Rest.

Oh, now it's really important for each of these is when you're doing the exercise is to really squeeze that as if you were standing up and you were thrusting your hips forward. So if you watch my posture, we go from this, squeeze, come forward. That's the type of squeeze you want to feel in, in each of the movements that we're doing. So the next one is kickbacks. Same position, Same leg, right leg for the first lap. We're going side on. I wonder if I've got enough room.

Exercise.

We go here, we're going to kick back. That's it, squeeze, come back. Now don't let your knee touch the ground. We just want to kick back. Beautiful, you can even raise it up if you want to up the difficulty. So kick back, raise it up, watch your bookshelf, don't hit your bookshelf. Bring it forward and back. Really squeeze that glute. There we go. Lift up, squeeze, bring it in. Yes. So the importance of not only building a strong rump but a good-looking rump is that imagine you're on the ground, you need to get up. What— where a lot of back injuries come from when you're trying to pick something up heavy is from someone using their their back too much, not engaging their glutes. I used to have this problem when I was doing a lot of weightlifting. I get a lot of back injuries because I wasn't activating my glutes. So now we have frog bridge. So come down on your, on your, on your back, feet together like this, and you're going to squeeze up, thrust your hips towards the roof. There we go. Squeeze up, thrust towards the roof. Very nice. I'm gonna squeeze up, you can even hold it, hold it. Now again, nice and important here not to squeeze too much using your lower back. Really focus on squeezing those glutes. If you touch your butt, it should be all tense and solid. That's it.

Press.

Squeeze up. Oh, come on, it just feels good to just hold. Come up. Beautiful. So now we have some bicycles. So again, this first lap we're focused on the right leg. So we're going to come down on our side. You can— what you want to do is start on your side, raise your feet 6 inches apart from each other, and then we're going to pedal our right leg as if we're riding a bicycle on the ground.

Exercise.

So knee up, pedal back down. Now this whole time you need to maintain the distance between your foot on the floor and your foot above. So keep that 6 inches. Pretend we're riding a bike, nice and slow. Squeeze through the back. That's it. We're cyclists now. Squeeze through. That's it. Hold. Keep it up.

Rest.

Oh, nice. Wonderful. Now, These are some— if you're going to do some deadlifts or any kind of exercise, I try to warm up my glutes. Like, they're the main muscle that I ask, apart from my hips, my hip joints. If I'm doing any sort of like picking up exercise, I try to warm up my glutes and hip joints every single time. So what do we have next is single leg deadlift hop. Now I haven't done these before, so we're gonna, we're gonna practice them.

Exercise.

So I believe we start like this. We come back, right leg. Now if you can't balance, you don't have to do the hop. And then I'm going to squeeze, thrust forward with my right leg glute into a hop. Come back, down, squeeze forward into a hop. Nice. This is balance and glute exercises. So squeeze forward into a hop. If you can't do the hop, you can just do the squeeze forward. So back, rest, squeeze forward. Nice. So this is only, it's only a 10-minute session, so this is nice and short. So you can, that one, that motion you could probably practice for a little bit longer than what we're doing it for now. We're only doing 30 seconds on, 30 seconds off. So we are back to the second round. We're going to do the left leg now. So remember, first exercise was fire hydrants. Same thing again. If we're going—

Exercise.

We're pretending we're a little dog walking through New York City and seeing a beautiful fire hydrant and going, "Oh yes!" Alleviating our little puppy bladders. That's it. Squeeze up. Nice. Keep it up. You know, it's Sunday. It's Sunday where I am right now. So if you're watching this at a later date, remind yourself that it's Sunday, bun day.

Yes.

So every Sunday morning, you can do a little Sunday little butt work, little bun work. Wake up Sunday, say, oh, Sunday, you know what? Today's going to be pretty fun because first things first, I'm going to sip coffee and work out my glutes, build a strong rump. Next, we have kickbacks with the left leg. Remember, we're thinking about what's important. What's important is having a strong butt first. Subsequently, we'll get a good-looking butt.

Exercise.

So let's go. Kick back, squeeze with that left leg. That's it. Bring it in. Don't let the knee touch the ground. We can even go up this time, because now I don't have a bookshelf behind me. Back, squeeze, hold. Yep, that's it. Now come forward, back, up, squeeze that glute, not the lower back. That's it, keep it up. That's it.

Yes!

Nice. Keep doing this and after a while those jeans will fit amazingly. Now we got, we done fire hydrants twice. Kickbacks twice. We've got frog bridge. Now, an alternative to frog bridge is you don't necessarily have to put your legs together. This is just to work another little part of the glute. The glute actually has like 3 different muscles going through it. You can look up an anatomy chart for that. You could start with your legs here and go up like that.

Exercise.

Beautiful. And if you want even an advanced one, you can go here, Squeeze, tabletop position. So that's what we might do. Squeeze up, hold it. Need to practice that thrusting movement. I can't think of a situation where being able to thrust is not important. Can you? Thrust up.

Rest.

Beautiful. So imagine jiu-jitsu, you have someone on top of you, You need to thrust them off and kick them off, so that's where glute strength is important. You're trying to make a baby? Thrusting is important. So what do we got next? We've got bicycles on the left. Now I used to, as I said, I need to get better at this, but every time I do some sort of heavy lifting movement workout, I try to do some glute warmup like we're doing now. Left side.

Exercise.

Down the side. Let's get our bicycles going on. Pretend we're cyclists in the Tour de France riding uphill with about 3 liters of extra blood in our system. Nah, joking, we're not blood dopers here. Let's go, keep it up, squeeze those glutes. Nice and slow.

Rest.

Wonderful. I believe we have one left. Single Leg Deadlift Hop. Now this is, this is, you don't have to do the hop if you're a beginner, but this is like a, this is a pretty difficult one because it incorporates a lot of things. It incorporates balance, leg strength, um, calf strength. The entire system is engaged, so I really like this one. So let's go, let's get started, get in our position here. Remember, the goal is to squeeze forward and just like this with a single leg. If you can't do the hop, but if you can, come forward and hop. So my balance, see there, I need to improve that. Come forward, hop. If you can't hop, just come forward on the ground. Maybe if 30 seconds isn't long enough for you here, you could just do 10 squeeze forwards. Focus. Hop. Come through, hop. One more, one more for fun. Now, a little bonus one here is if you had a bit more space, you can do the roller skater or the ice skater hop. So you can go jump here, jump here, jump here, Drop here and then you can go back. Going back's a little bit harder. All the while holding that balance. Anything you do on a single leg, you're going to be engaging the glute. Look at that, victory! Not bad for 10 minutes.

So, great workout, you spent 10 minutes 7 seconds exercising.

That'll never get old. So that's a great little one that you can do You can go through it once or twice. You can do each one, it doesn't have to be only 30 seconds. You could do them for up to a minute each, each leg. Just get your, get your butt warmed up before going into another, another sort of exercise. So that's what I'm doing. This one is for me like a warm-up into my next workout. So that's, that's what I'm going to do next. I've just done a little bit of warm-up, got a little bit of motion going. So now I'm going to do a full workout in my backyard. But that's, what is it, day 13. Day 13, unlucky for some, lucky for us because we're building strong glutes. And that's what's important, having a strong foundation that you can use to build upon. Anyway, as always, keep moving, stay safe, and if you're happy and you know it, wash your hands. We're gonna get through this. I'll see you tomorrow.