It is common for both women and men to have lazy glutes. For the most part, this is due to what is called quad dominance. Basically, all that means, is the front part of the thigh is stronger than the rear. This happens, due to excessive sitting (which causes tight hip flexors), weak core muscles and improper form on lower body exercises. Genetics also play a role. Quad dominance and flat butt syndrome go hand in hand.
There are various corrective exercises that can be done to teach the glutes to “wake up” such as tube walking and glute bridges (perhaps I'll do a video). However, these movements are corrective in nature, they do not develop and shape the butt.
In my experience, as a certified personal trainer, I have found the reverse lunge is the perfect exercise to both trick the butt muscles into recruitment as well as encourage development. With perfect form and added weight the booty magic happens.
The reverse lunge is one of my personal favorite exercises and I include it in just about every lower body workout of my own.
5 Tips to Properly Execute a Reverse Lunge
Watch the video above and pay attention to the following cues.
1. Look at the angles from shoulder to hip and knee to ankle — they should be parallel.
2. Back knee should lightly touch the ground.
3. Bar should rest on traps not the neck.
4. Weight should be on the heal, not the toes, of the front foot.
5. Keep core engaged.
Number of sets, rep ranges and rest period will vary depending on your strength training program.
Hesitant to start lifting weights? Read my article Women & Weight Training: Top 5 Questions Women Have About Weight Training.
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