Not only is a strong and peachy looking butt add aesthetic value to your figure, it also helps you develop power during athletic movements too.
Balancing out your quadriceps with the muscles at your rear helps to build longevity and reduce knee and hip injuries. It can also help to support your core and reduce lower back injuries too.
Here are the exercises you need to know more about…
To hit the posterior kinetic chain you’ll need lower body exercises that activate your glutes and hamstrings.
Here are the best ones you need to know about.
Hamstrings, Glutes, Lower Back
Start by grabbing a pair of dumbbells and placing them on the floor above your big toe so that you can grab them with your palms facing towards you.
Tip: You shouldn’t be able to see the first laces of your sneakers because of the dumbbell handles.
Your feet should be at hip-width apart and your hips higher than your knees. Your back is straight, but at a 45 degree angle. Make sure your shoulders are in front of the dumbbells and then let your arms hang naturally by your sides – from here you should be able to grip the dumbbells comfortably.
Although the deadlift is one continuous, fluid movement, it’s actually broken down into two mini-segments.
The first involves the knees, which you’ll begin to straighten while keeping your back at 45 degrees. As you do this, the dumbbells will begin to move upwards, travelling close to your shins.
As the dumbbells travel past your knees you can begin the second phase of the lift – the hip drive.
Do this by pushing your hips through so that your chest begins to come up and your shoulders back. At the top of the movement your should be stood tall, knees slightly bent, the dumbbells resting on your thighs and your shoulders relaxed.
To lower the weights back to the start position you need to reverse the movement, pushing the hips back and then bending at the knees.
Hamstrings, Glutes, Lower Back
You can do this one with either a pair of dumbbells or a barbell.
If you’re using the barbell you need to stand tall, with your feet at around hip-width apart. Use a shoulder-width, overhand grip and let the bar rest against your mid-thighs. Your elbows should be extended and your palms facing behind you.
The first, and most important part of the lift is to make sure your knees are slightly bent. You’ll be maintaining this position throughout the lift.
Initiate the exercise by pushing your hips back. Keep your trunk and upper back tight and don’t allow it to lean forward or bend.
If you push your hips back enough, you’ll find that the bar begins to slide down the front of your thighs. Keep it in contact with your legs to reduce lower back strain.
You’re aiming to feel a slight pull at your hamstrings. Dependent on your won flexibility this could be that the bar goes below your knees – or even just above. It’s important that you don’t go beyond this point or you risk injury.
Spinal Erectors, Hamstrings, Glutes, Quadriceps, Trapezius
Take a stance over the kettlebell where your ankles are just outside of shoulder width apart (a little wider if it’s more comfortable).
Your toes should be turned outward so that the smooth part of the shin bone faces the bell.
Get in as close to the bar as you can.
Bend your knees and take hold of the kettlebell with both hands, using a double overhand grip. Your back should be straight and your shoulder ever so slightly in front of your hips.
Pinch your shoulder blades to pin your upper back in position.
Take a breath and drive your feet through the floor, aiming to push your weight evenly through each foot. Keep your chest up tall throughout.
As the kettlebell passes the knees, begin to drive the hips forward until they reach full extension. Finish with your knees and elbows fully extended and your shoulder blades pulled back slightly. At the top of the movement, breathe out.
To return the weight to the starting position, bend at the hips and place the bar on the floor in a controlled manner. Repeat for the desired number of repetitions.
Hamstrings, Glutes, Lower Back
Grab a kettlebell with both hands and stand up tall.
Your feet should be at around shoulder-width apart, your knees slightly bent and your arms extended.
Begin by pushing your hips back in a hinge movement. Keep your knees slightly bent as you do so. As you push back the kettlebell will naturally begin to move down your thighs and into the space between your legs.
Keep your back in a neutral position throughout and your shoulder blades slightly pinched back
Once your hamstrings start to tighten up or your back reaches a 60 degree angle, explosively push your hips through into extension.
This will generate enough momentum to force the kettlebell upwards.
You’re aiming to drive with enough power that you push the kettlebell up to around chest height.
At the top of the movement your knees are still slightly bent. Make sure you don’t lean back either.
Using the natural movement of the kettlebell on the way down, begin to move into a hip hinge again without pause. Use gravity and momentum to your advantage but keep control of the weight throughout.
Hamtrings
For this exercise you’ll need to set the machine up correctly. Begin by making sure that your knee is in line with the pivot disc of the machine and that your lower calf sits against the leg curl pad.
Your hips should be slightly higher than your ankles and your legs should be completely straight, with your knees practically locked out.
Keeping your upper body and hips stable, begin to curl the leg curl pad towards your glutes, under control. Try to achieve a full range of motion by touching your heels on your butt if you can.
Slowly lower the weight under control back to the start position.
Hamtrings
The idea behind the seated variation of leg curl is that it’s less stressful on your lower back and allows you to sit with your hips flexed, which can be more comfortable for some.
Once seated, adjust the position of the chair so that the pivot disc in in line with the middle of your knee. If you get it right, the back of your knees will be flush with the edge of the seat and your back will be supported by the backrest.
Your lower calves should sit on top of the roller pad and your legs should start pretty much parallel with the ground. If there is a thigh support pad you can lower this down to lock your legs in position. It should sit just behind your knees, on the bottom of your thighs.
Hamstrings, Glutes
For this exercise you can use a pair of slide boards if you have them. If not, you can use a gym towel instead or even just take off your sneakers and train in your socks – you just need a slippery surface to slide across.
Lay flat on your back with your legs stretched out and hands by your sides.
Your heels should be in contact with the slide boards, towel or whatever else you’re using.
Firstly, lift your hips up so that only your head, upper back and heels are in contact with the floor. Once you’ve done that, drive your heels into the ground and begin to pull them back towards your glutes, bending your knees as you so.
Keep your hips off the floor and curl your feet as near to your glutes as you can.
At the end of the movement you’ll be in a bridge position with your knees bent at 90 degrees and an imaginary straight line that passes from your knees right through to your shoulders.
Slowly return to the start position but keep the hips elevated throughout.
Glutes, Hamstrings
For this exercise, you can either do it body weight or by placing a barbell across the hips.
Arrange yourself so that your upper back is resting on a bench – it is important that your shoulder blades are supported to reduce back issues and provide a string surface to push against. Place your feet at around shoulder width apart. Begin by placing your glutes on the floor so that your heels are only a few inches away from them.
If you’re using a barbell you can then roll it up to your hips and then bend your knees. Use a squat pad to protect your hips if you need to and support the bar with your hand to keep it in place.
Keep your neck in a fixed position and don’t allow it to fall backwards into extension – imagine trying to grip an apple between your chin and chest throughout the movement.
Start the movement by driving the hips upward. Keep your core tight and make sure you push through your heels rather than the ball of your foot and stop when the hips are at full extension.
Don’t allow your lower back to arch as this will move the emphasis away from your glutes and onto your lower back.
Contract your glutes at the top of the motion as though you were trying to grip something between your butt cheeks. Your shins should be pretty much parallel at full hip extension.
Lower down under control but don’t let your hips touch the floor. Repeat for the desired number of repetitions.
Glutes, Hamstrings
For this exercise you’ll need to set a cable pulley on the low position with a rope attachment clipped into the pulley.
Stand facing away from the cable machine with your feet around shoulder –width apart. Grab the rope from between your legs and stand up tall, knees slightly bent, arms fully extended and your hands and rope at hip level.
Begin by pushing the hips backwards whilst keeping the knees slightly bent.
Much like a Romanian deadlift, the idea is to move your hips back until your trunk is at around 90 degrees or your hamstrings and glutes tighten up. Your hands will naturally slide down your thighs as you move your trunk forwards.
Once you feel the hamstrings and glutes reach full range of motion, begin to extend your hips and lift your trunk.
As you return to a completely upright position with your knees slightly bent you should contract your glutes hard to complete the movement.
Glute medius, Glute minimus, Tensor fasciae latae
For this body weight exercise you’ll need to lie on your side with your ankles together and your hips and knees bent just less than 90 degrees.
You can support your upper body by placing your arm out straight and resting your head on your upper arm. Alternatively, you can bend your arm and place your head in your hands; just make sure you keep your back in a neutral position.
Keep your upper body stable as you pull the knee nearest the ceiling upwards and away from the knee in contact with the floor.
Initiate the movement from your glutes, but keep your feet in contact with each other. Slowly return to the start position so that your knees are touching.
Repeat for the designated number of reps.
It’s a very low-stress exercise but great for building up strength in otherwise weak muscle groups. If this exercise is too easy then you can progress it by adding a resistance band, placed just below your knees.
Glute medius, Glute minimus, Tensor fasciae latae, Core muscles
Arrange yourself on a mat so that you are laid on your side with your weight on your hip.
You should be supporting your upper body weight on your forearm so that you have an imaginary straight line that passes from your head through your spine to your hips.
Your bottom leg should be bent at around 90 degrees and your top leg completely straight.
Place your hand on your hip for additional support.
To initiate the movement, drive your hips upwards, bottom knee into the mat, and at the same time lift your straight leg as high as possible. You’re aiming to achieve a 45 degree angle or more between both thighs.
Slowly lower your straight leg and return your hips to the floor.
Repeat for the full set of reps.
Adductors, Quadriceps, Hamstrings, Glutes
You can do this one with dumbbells, kettlebells or just body weight if you prefer.
Good technique has to come before you start adding load so only add weights when you can complete the exercise with effective form.
Start with your feet together, standing tall. Take a large step out to your right, directly to the side, rather than forwards or backwards – you’re aiming to step out around three quarters of your maximum stride length.
As you land, keep both feet facing forward. Bend your right knee as you sink into a squat position, but keep your left knee straight.
Pause briefly in the squat position, then push through the right heel until your foot leaves the ground. As it Does, move back to the start position with your feet together.
Repeat on the opposite side and complete all reps by alternating sides.
It’s important when you’re aiming to develop a strong foundation of strength that you don’t neglect your lower leg.
here are the best exercises to develop your calf muscles – the gastrocnemius and soleus.
Soleus
This one is all about maximizing range of motion so you’ll need a block, weight plate or small, raised surface to place your feet on.
You need to place whatever you’re using in front of a bench or seat and be able to sit comfortably.
Start by putting the balls of your feet on your raised surface, with your feet around hip-width apart. Your heels should be able to drop below the height of the toes.
Drop your heels as low as they will go, actively using the muscles on the front of your lower leg to help. You should feel a stretch in your calf muscles.
Pause briefly (otherwise the very elastic Achilles tendon will take over) and push through the balls of your feet, aiming to raise your knees and heels as high as possible.
Pause briefly and complete for the designated number of reps.
Gastrocnemius
You can target the upper calf muscles with this variation on calf raises. You an use a barbell, dumbbell or even a calf raise machine if you have one.
The most important thing is that you have a small raised surface to place the ball of you foot on. You can do these using both legs at the same time, but because of the need for balance and the fact that your calf muscles are strong, single leg training might work better.
Stand up tall with your heel hanging from the step or block that you’re using. If you’re using a dumbbell then it should be at the side of the leg you are training. If you’re using a fixed machine then the support pads need to rest on your shoulders.
Initiate the movement by dropping your heel as low as it will go. Actively contract the muscles on the front of your shin to assist you. Your knee should be only slightly bent as you do this.
At the bottom of the movement, pause for no less than one second and then push the ball of your foot into the step, lifting the whole of your body upwards. Push yourself as tall as you can to target as much of the calf muscle as possible.
Complete all reps under a slow and controlled pace.
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