Let’s talk about butts! Jordan Metzl, M.D., says, “a strong butt is the key to a happy life.” I hands down agree for a number of reasons. Metzl is an author, marathoner and sports medicine specialist who has seen many patients with what he calls, weak butt syndrome. I’m constantly emphasizing to my clients and class participants that glutes are the powerhouse. You can have great quads, but with weak glutes you lack engine power. Metzl says that weak glutes not only make runners more injury prone – they also hamper performance, and that’s with any activity. If you suffer from WBS or simply want buns of steel, here’s what you can do:
Try these 3 moves twice a week to build a butt that won’t lie. In about a month, you’ll feel stronger and will not experience fatigue as quickly. This routine will also help relieve aches and pains in your knees and hamstrings.
Lunges – alternate legs for 3 sets of 12 reps
How to do’em: lunge one leg fwd while keeping your trunk upright, your front knee over your ankle and your back shin parallel to the ground. Push through the heel of the front foot to return to standing.
Plyometric lunges – perform five sets of 15 reps on each leg (30-sec rest between sets)
How to do’em: lunge forward as described above, however instead of stepping back to standing, spring into the air to switch legs using controlled motion and landing lightly as possible (you don’t want to hear a loud thud on the ground ;).
Squats from a chair – work up to 6 sets of 15 reps, then try up to 3 sets of 15 reps of single-leg squats (my classes hate these).
How to do’em: stand in front of a chair with feet slightly wider than hip-width. Keeping your back as straight as possible, slowly squat to sitting, then return to standing.
I challenge you to do these exercises as recommended over the next month. Before, during and after – share the changes you experience below.
Do you currently suffer from WBS?