December 11, 2019 4 min read
It’s time to build that booty! In this 8 move routine, SHEFIT Brand Ambassador Karrah demonstrates how easy activating your glutes can be. This workout will test your strength but push through it because you’ll come out stronger on the other side.
Pro tip - Keep your sets slow and really focus on the squeeze!
Karrah is wearing The Flex in Glory, $78.
HIP THRUSTS: 3 SETS OF 10
Set up the barbell parallel to the bench. Position yourself on the floor, with your shoulders and shoulder blades against the bench (if they don't reach the bench when you are sitting on the floor you can raise your butt a little off the floor). Roll the barbell toward you, over your legs until it's directly over your hips. Put your elbows on the bench and hands on the bar to steady it -- ensure your body is aligned and your spine is neutral. Drive through your heels and squeeze your glutes to lift your hips (and the barbell). Come down smoothly with your core still braced. Repeat.
STAGGERED HIP THRUSTS: 3 SETS OF 10 (per leg)
Begin in same position as hip thrust with your upper back on the edge of a bench. With the barbell in position over your hips, split your stance so that your big toe on your back leg is even with the heel on your front leg. Assume a slightly more narrow stance than you normally would. Brace your abs and drive through your heels and thrust the weight up until you feel your hips lock out without arching your back. Give your glutes a squeeze at the top of every rep. Perform reps for both legs.
10 SUMO DEAD LIFTS
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. Bend at the hips to grip the bar. Arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Take a breath, and lower your hips, looking forward with your head and chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together. Return the weight to the ground by bending at the hips and controlling the weight on the way down. Repeat.
10 ROMANIAN DEAD LIFTS
Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement should be avoided for this movement. At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall. Repeat.
10 BENCH GOBLET SQUATS
With two benches, place one foot on each bench at shoulder-width apart while holding a dumbbell in front of your chest with both hands. Look straight forward, with your shoulders back -- this will be your starting position. Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels. Descend until you reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly. Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat.
10 BENCH DEAD LIFTS
Resuming the same starting position as above (straddling two benches with feet shoulder-width apart). Grasp one dumbbell with both hands with an overhand grip and hold them at arms length in front of your thighs. Without changing the bend in your knees, hinge at your hips, and lower your torso until it's almost parallel to the floor. As you lower the weight, keep the dumbbell as close to your body as possible, pause, then raise your torso back to the starting position. Repeat.
10 WALKING LUNGES
Begin standing with your feet shoulder width apart and a barbell across your upper back. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat.
5 LATERAL LUNGES
Set up with your feet shoulder width apart and a barbell resting across your traps. Step laterally with your trail leg extended and descend until the thigh is parallel with the floor. Drive through the weight bearing leg and extend the knee as you push back to the starting position. Repeat.