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The word “tush” sounds so soft and cushy, like
a fluffy dessert topping, which
makes it a totally outdated nickname for the glutes. Who wants
a butt like a soggy marshmallow? These days most people (men
and women) prefer their rumps to be rock-hard with just the
right amount of roundness instead of plump and pillowy.
When did our posterior attitudes do this about-face? It started
right after the Apollo space missions in the late ‘60s;
people saw what the moons surface actually looks like and
decided that they didn’t want any part of their anatomy
appearing rotund and dimpled or able to cause a total eclipse.
Note that this is also about the time “mooning”
lost its appeal and went out of style. Coincidence? I think
not.
These days mooning is back, although it’s being done
in a subtler fashion. Hang around a resort swimming pool long
enough and you’re bound to get mooned by someone proudly
displaying his or her tight assets in a thong or T-back swimsuit.
Don’t be offended. Remember, the old “If you got
it, flaunt it” rule holds more true today than at any
other time in history because of the fitness revolution.
So how do you get a flauntable rock-hard rump that looks fetching
in jeans, a thong or even a pair of walking shorts? You’ve
got to eat clean for one thing, but you’ve also got
to blitz your butt with heavy metal. While most bodybuilders
get a lot of glute work when they train legs, adding a direct
exercise is often all it takes to give your rear view an added
dimension of sex appeal.
The best compound exercise for the glutes is flat-footed full
squats. Most bodybuilders use this exercise as the core movement
in their quad workouts, and that’s fine, but be aware
that it also works your tail hard. Also realize that if you
do stiff-legged deadlifts for your hamstrings, you’re
hitting your glutes as well. If you’re not already including
this movement, add it immediately unless you’re plagued
by lower-back problems, in which case you may have to plant
yourself on the leg press instead.
Now you have flat-footed full squats and stiff-legged deadlifts.
Is that enough work? For some people, the answer is yes. For
those who have a derriere deficiency, it’s mandatory
that you add one more exercise, and that exercise is hyperextensions
or some type of directglute-machine work. Either allows you
to squeeze against resistance for a peak-contraction effect
that will blowtorch your buttocks. You should hold each rep
in the contracted position for a two count to really finish
off your glutes. For example, if you’re doing hyperextensions,
pull your upper body up until it’s parallel to the floor
and hold, squeezing your buttocks together as if you’re
juicing a kumquat (most people say pinching a quarter, but
the kumquat analogy is much harder to forget).
Here’s a routine that will round off and reshape your
rear view:
Quads (including two sets of flatfooted full squats*)
Hamstrings (including two sets of stiff-legged deadlifts*)
Glutes:
Hyperextensions 2-3 x 8-12
* If you can’t do squats or stiff-legged deadlifts,
substitute leg presses with your feet high on the foot plate,
but be sure to come down deep, thighs passing the sides of
your torso. Do three to four sets of eight to 12 reps.
Give this routine a try, working glutes twice a week, and
before you know it, you’ll hear people hum “Harvest
Moon” every time you wear those tight-fitting jeans.
Sexy Glute Exercises
Flat-Footed Squats - Place a loaded bar across7
your shoulders. Be sure it’s resting across your rear
deltoid heads and your traps. Stand with your feet slightly
wider than shoulder width with your feet angled out at about
45 degrees. Look straight ahead and squat down until your
thighs are parallel to the floor. Without pausing, drive up
to the starting position.
Tip: For more glute focus think about reaching back with your
butt as you lower yourself.
Stiff-Legged Deadlifts - Stand erect holding
a loaded barbell, with your hands hanging at arm’s length.
Arch your lower back slightly, and while maintaining this
slight arch, bend forward, allowing the bar to hang from your
arms. When the bar reaches mid-shin level, reverse your movement
and pull back to the starting position. Tip: To keep tension
on your glutes, drive up to just short of erect.
Hyperextensions - Position yourself facedown
on the hyperextension bench and allow your upper body to bend
forward to a 90-degree angle to your legs. Raise your torso
in a smooth arch until your upper body is parallel to the
floor. Hold this position for a two count, squeezing your
buttocks hard. Release and slowly return to the starting position.
Tip: Hold a plate on your chest to make this exercise harder.
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