Oh, my, god. Becky, look at her butt. It is SO Big...

Sir Mix-A-Lot is not the only one who likes big butts. Athletes who are in the know do as well. That's because the hips and glutes are the seat ( no pun intended) of power. Whether it is a golfer, a running back or a baseball player, anyone who needs power needs strong glutes.

Even if you just want to fill out your jeans a bit better, here are some glute-centric exercises to help you activate and strengthen these oft-neglected muscles:


Rack Romanian Deadlift from about mid-shin height, pull a heavy BB, lockout at the top and squeeze the glutes hard for a 3 count.

Offset Unilateral Glute Bridge
Use a heavy DB and offset the weight on the same side as the working leg. Control the movement and remember to maintain a neutral spine.

Unilateral Hip Thrust start by thrusting up on 2 legs and lowering slowly on 1 leg. Progress to 1 leg on both moves.

Landmine Unilateral RDL position bar parallel in front of body in line with non-working leg. Grasp with working-side arm and perform controlled RDLs.


" ...so do side bends and sit-ups, but please don't lose that butt..." Baby Go Back from Sir Mix-a-Lot ( Mack Daddy, 1992)

Fitness Asylum