Your gluteus maximus (aka, your butt) is the biggest muscle in your body.
Needless to say, it’s usually pretty strong, saysMichelle Ditto, training development manager forPure Barre.
“In building strength, form is truly king,” stresses Ditto.
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As you age, it’s common to notice your skin and particular body parts start to sag.
For split squats, you’ll need a ledge or bench, along with one medium-to-heavy weight.
To set up, sit down on the bench, holding a dumbbell in each hand.
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Bring your left foot forward, and position the top of your right foot on the bench.
Then, bend your knees to get to descend into a split squat.
Push through your front foot to make it return to standing.
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That counts as one rep.
Perform three sets of eight to 12 reps on each side.
If you are taller, note you may want a taller box.
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You’ll need a workout bench, box, or sturdy stool to get to perform this exercise.
Plant your right foot on the box, and push through that foot to make it stand up tall.
Your left leg should trail in the back of the box.
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Then, gradually step back down onto your left foot.
Perform three to five sets of 10 reps per side.
You’ll need a barbell or set of dumbbells in hand for this exercise.
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To set up, plant your feet hip-width distance apart.
Bring your left leg back just a bit.
Keep your right knee soft, and refrain from bending it as you hinge.
Complete three sets of eight to 10 reps. To set up, assume a tabletop position on all fours.
Straighten your right leg to the side, keeping it lined up with your hips.
Your toes should point toward the ground.
Perform three sets of 15 reps for each side.
verify you have a resistance band on hand!
This exercise will directly fire up your glutesespecially with the added resistance from the band.
To set up, lie down on your back on a workout mat, and bend your knees.
The loop resistance band should be just above your knees.
Keep your heels aligned below your knees and your arms extended at your sides on the ground.
Then, squeeze your buttocks to make it press your hips up and off the floor.
At the same time, press outward into the resistance band.
Hold the position at the top of the bridge, then gradually lower back down.
