Anything Butt

by goldsgym

Derriere, bottom, fanny or caboose: Whatever you call it, this Gold’s Gym approved killer routine will tighten it up.

It’s easy to forget about the biggest muscle in your body when you’re sitting on it all day. Out of sight, out of mind, right? Wrong. The hours-long pressure put on your buttocks each day — whether sitting at the office, in the car or in front of the TV — can cause the glutes to atrophy and sag.

But it’s important to keep your rear toned for reasons beyond filling out that new pair of designer jeans.

“Your glutes are the biggest muscle in your body for a reason — they provide the stabilization and power required to perform any upright motion,” says James Batey, an ACE-certified personal trainer. “They are essentially the powerhouse of your lower body.”

Running, swimming, lifting, cycling and even yoga all rely on the glutes for support. And studies on rehabilitating lower back injuries suggest that tight buns equal a stronger back.

Here, a personal trainer at Gold’s Gym in Dallas, walks us through five exercises to refine the behind.

For the best results, do this routine three times per week. Start with 10 minutes of cardio at a slow pace, followed by five minutes of moderate stretching. Paired with a healthy diet, this workout should yield results in about two weeks.

Hamstring Curl (machine)

Do 3 sets of 15 reps

Hamstring curl

Set the machine to a challenging but doable weight. “Simple trial and error will get you to the correct weight,” the trainer says. “Find a weight that you are comfortable with, and then go one step further.”

Lay on your stomach on the bench part of the machine and hook your ankles behind the padded leg rests. Draw your ankles toward your buttocks until your legs form a 90-degree angle. Slowly return to the starting position.

Standing dead lifts

Do 3 sets of 15 reps

Standing dead lifts

“Three sets of these and you will feel a burn,” he says.

Stand with feet shoulder-width apart with a dumbbell on the floor in between your legs. Choose a dumbbell weight that is challenging but doable. Squat down and, with both hands, grab the dumbbell from the floor. Move from the squat position to a standing position, and then return to the squat and touch the dumbbell to the floor. After 15 reps, hold the squat position for 30 seconds, keeping the dumbbell two inches off the floor.

Glute Isolator (machine)

Glute isolator

Do 3 sets of 15 reps for each leg

Standing at the glute isolator, rest your chest on the pad in front of you. With one foot on the floor, place the other foot against the pedal behind you. Push back on the pedal with your leg, then slowly return to the starting position. For the best results, find a weight that is just above your comfort level. After 15 reps, switch legs and repeat.

Jump Squats

Do 3 sets of 15 reps

Start in a squat position with feet shoulder-width apart. Jump into the air and come down with knees bent like you are going to sit in a chair. Jump again without any rest time.

Squat Thrust

Do 3 sets of 10 reps

Begin in a standing position with feet apart. Squat and place your palms on the floor in front of you. Kick your feet back like you are going to do a push-up. Quickly return to the squat position and then stand up. Repeat.

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What started out in 1965 as a small gym in Venice Beach, California has since become the most well-known and traditional fitness company in the world – Gold’s Gym. Over the last 55 years, Gold’s Gym has developed into a global brand with over 600 locations spanning 6 continents. Bodybuilding greats such as Arnold Schwarzenegger, Lou Ferrigno and Franco Columbu worked out at the original Gold’s Gym, which went on to become the most legendary gym in the world. In the fitness industry, the brand enjoys cult status and universal appeal with 96% aided brand awareness. In 2020, the RSG Group acquired Gold’s Gym and integrated the brand into its portfolio, making it the global leader in the fitness sector.

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