More Than Just a Bikini Booty

Presented by Cellucor, featuring Robyn Esson @RobynEsson

There are more important reasons to train your glutes than to look good at the beach. The glute muscles are some of your biggest stabilizer muscles which help keep your pelvis, torso and legs aligned. Without proper glute training it is much more difficult to keep proper form during your weighted workouts.

Other than helping to fill out your favourite pair of leggings, strong glutes can also help prevent back pain and knee injuries, and increase your speed, agility and jumping skills.

When you spend so much of your time sitting at home or at your job, your glute muscles actually “turn off”, or stop firing as strongly as they should; so let’s get them fired up again with these 4 glute isolation movements.

Warm Up

Stair Master – low intensity (10 minutes)

Glute Isolation Workout

Exercise 1: 4 variation walking lunges (4 Sets, 12 reps each leg)

  • 1st set: Standard (regular) walking lunges
  • 2nd set: Wide Stance walking lunges
  • 3rd set: Low walking lunges; do not come to a full extension on the way up; staying low is key
  • 4th set: Slow extension lunges; drive your front foot into the ground and come up slowly (at least 6 counts) to focus on that glute as you extend upward

For and extra push, you can choose to do this movement holding dumbbells, or carrying a bar bell on your shoulders.

Tip: keep your strides long, and ensure that your knees are always over your toes. Push from the front heel to help activate the glutes.

Fun fact: Lunges help improve balance, even out strength & muscular imbalances and stretch your hip flexor muscles. It is also a “functional movement”.

Exercise 2: Dumbbell Single Stiff-Legged Deadlifts (3 Sets, 12 reps each leg)

  • Hold a dumbbell in one hand, hanging to the side of your body. Stand on one leg; the opposite to that of the arm holding the dumbbell.
  • Keeping your standing knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the dumbbell until you are parallel to the ground, and then return to the upright position.

Tip: Use a weight that you could easily hold for a length of time.

Tip #2: If you are trying this for the first time, try without weight first, or place your hand on a wall for balance until you get a hang of the movement.

Exercise 3: Leg Press on Dip Machine (3 set, 15 reps each leg)

  • Keeping your abs tight, grasp the handles of the dip machine and bend one knee to place your entire foot on the platform. Press down through your heel to extend your working leg until your feet are parallel with each other. Squeezing your glutes, return, under control to the start position and repeat.

Tip: increase weight as you would like, but make sure the focus is on the glutes. You do not want to start using your hip flexors and back muscles to push the weight down.

Fun fact: Using the dip machine for leg press puts less pressure on your lower back than a standard leg press machine.

Exercise 4: High Cable Squats (3 sets, 15-20 reps)

  • Stand in front of a high-pulley station with a rope cable attachment. Hold the ropes and pull back a few steps so that there is tension in the cable. Your body should be leaning back a bit and at an angle to the floor (you should not be completely up write). Bend your knees to squat until your thighs are about parallel to the ground. Squeezing the glutes, slowly stand and repeat.

Tip: You should feel this movement in your glutes. If you do not feel it there, add more weight or try slowing your movement down.


Don’t forget to stretch out your quads, glutes, hamstrings and back after your glute workout! (10 minutes please!)

Enjoy building your booty, and remember; functionality beats feature!



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