Two effective exercises for the butt and rear upper leg muscles, or glutes and hamstrings, are dead lifts and hip-thrusters. In order to perform a dead lift, stand with feet hip-width apart, with knees slightly bent. Contract (shorten) the upper back muscles and hinge forward from the hips, bending only as far as possible so that the hamstrings begin to stretch. Contract glutes, and return to standing. In order to perform a hip-thruster, lie face up on the floor, knees bent and flat, arms at sides. Lift hips off floor to hip height. The position can be held statically for a period of time such as 30 seconds, or can be done in reps, without holding for the period of time. Below is a video of myself performing dead lifts and hip-thrusters. I invite you to view the video and become familiar with the exercises. Contact me about personal training and I will help get you a firm and lifted backside-just in time for summer!
FitNews by Jules Newsletter
Read the latest edition of my Newsletter, FitNews by Jules:
- How to Make (and Keep) Your New Year’s Resolutions Let this year be the one you finally follow through.
- Trans Fat Bans Tied to Fewer Heart Attacks and Strokes
- Biking to Work Could Keep You Alive Longer, Study Says
- Is soda bad for your brain? (And is diet soda worse?)
- Hold That Pose: Yoga May Ease Tough Depression
- Make the Most Out of Your Workout Routine
- Exercise during pregnancy boosts a newborn baby’s brain capacity for life: University of Montreal study
- Why Exercise Is Good for the Heart
- Running May Be Good for Your Knees
- Genes May Dictate Your Love-or Hate-of Exercise
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Juliet has been training for the better part of a decade and uses her unique experiences with diverse clients as a basis for her individualized approach to fitness.