Il grande gluteo


Liberamente tratto da Runtastic – draft in progress – Italian version comingsoon


Technology is amazing, but the sedentary lifestyle that accompanies it– not so much. Whether you are sitting all day, or even standing—your posterior chain, your glutes, your butt, your bum, your tush, your badonk-a-donk (whatever you want to call it) is not doing much of anything. Things definitely need to change on that end, pun intended. No matter even of you practice a lot of sports, glutes are essential for your back and position.

When your glutes are inactive, they are also developing some kind of “gluteal amnesia.” So not only are they working less, but they are also forgetting how to activate when needed. When the glutes forget how to do their job, other parts of the body (such as the low back) have to pick up the slack and perform a job that they were not designed to do. This can lead to low back, knee and even hip pain. Now this is really compelling and interesting–just because you have pain somewhere, does not necessarily mean that that particular area is the problem. Knowledge is power and shouldn’t we all have at least some knowledge about our most valuable asset?

The gluteus maximus is the largest of the 3 glute muscles, and gives the sought after round and firm shape. The medius and minimus are found on the sides and are responsible for abduction (or drawing the hip away from the body) as well as stabilizing the hips. All 3 of these muscles perform a much needed function to help us work and train harder, safer and pain free.

When you get up to leave from work after sitting all day, your hips are in a shortened position. If your hips are shortened, and you automatically take off for an after work run (most likely after sitting in the car or bus to get home) you are more prone to injury. Make sure you take the time to do some lateral movement in the frontal plane of motion since the sitting and standing you’ve been doing all day at work is only occurring in the sagittal plane.



Strong glutes are not only sexy, but they really help to prevent injury and improve performance. Dr. Stuart McGill coined a term “gluteal amnesia” that basically means if we don’t use our beautiful butt muscles enough, they will forget how to fire properly. When this happens, other muscle groups (like the quadriceps and lower back) have to pick up the slack. This can lead to knee pain and lower back pain. Think about it, are you sitting at the office all day long and experiencing lower back pain? Maybe it’s time to work that booty instead of just sitting on it all the time.

Of course, you can stick to traditional squats and lunges if they work for you. But, as your body adapts to those exercises, it’s important to mix up the exercise stimulus (try more challenging exercises) in order to continue making progress and seeing results. In addition to these 5 exercises, you can find 50+ more booty-focused exercises in our Butt Trainer app.

These exercises don’t require any equipment and can basically be done anywhere. However, if you want to add weights to these moves for added strength and muscle building – go for it!

These 5 quick bodyweight exercises are my absolute favorite to lift and tone your butt. I do them all at least once a week – usually more!

  1. Jump Squats

I love doing this exercise after doing regular squats. Lately, I have been doing a superset of 15 bodyweight squats followed by 15 jump squats for 3 rounds as a burnout after my leg workout. Sometimes, I will even add weights – burn, baby, burn!

  1. Single-Leg Deadlift

This move recruits so many stabilizer muscles in the knee and ankle and even works the core tremendously, too. This is one of those sneaky exercises that doesn’t seem too hard when you’re doing it, but you really feel it the next day.

  1. Curtsy Lunges

You might remember this from dance class or after a school play, but the curtsy is coming back to rescue the saggy booty. It hits the gluteus medius (side booty) as well as the inner and outer thighs.

  1. Jump Lunges

No exercise makes my legs and butt burn like jump lunges. This move is explosive, advanced and requires a lot of coordination and control. Learn to love this exercise and your butt will show you love, too

  1. Side Lunges

Glutes, hamstrings, quadriceps and inner thighs all get so much love from this move. Plus, the inner thigh on the straight leg gets a nice stretch, too!

Do you have some favorite bodyweight training exercises that target the backside? Share them with us in the comments below. And, to transform your entire body (including the booty!) download the Runtastic Results app and start your 12-week total body transformation today.”




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