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Updated Dec 15, 2011 @ 08:52 PM

Five glute exercises for a perfect backside

By David Utinske

David Utinske

1. Wide-stance leg press

Lying back in a 45-degree, leg-press machine, place your feet high on the platform so only your heels are resting on it at the top outside corners, toes pointed out at 45-degree angles.
Unhinge the weight, and then bend your knees to bring the platform toward your chest. Pause for one count, then squeeze your glutes and hamstrings to press the weight back up.

2. Split squat

Stand a few feet in front of a flat bench. Carefully extend one foot back to place it on top of the bench with the sole of your shoe almost parallel to the floor.
Bend your front leg to lower your torso straight down toward the ground, making sure your knee stays behind your toes, until your thigh is about parallel to the ground and your back knee is within a foot of the floor.
Press through the heel of your front leg and squeeze your glute as you raise straight back up.

3. Glute Press Machine

Adjust range of motion adjuster to accommodate your body size. Position the knee pad to the left. Place left knee on knee pad. Place right foot on foot rest.
Press your right foot back by straightening your leg, squeezing the glute at the top.
Return to the starting position, then repeat for reps. Repeat for your left glute.

4. Medicine ball hip thrusts

Lie on your back on the floor with your knees bent and your heels on a small medicine ball.
Contract your abs, and then squeeze your glutes and hamstrings to thrust your hips upward. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted, and repeat.

5. Wall squat with stability ball

Stand facing away from a wall with a stability ball between it and the small of your back.
Your feet should be in front of your hips, slightly wider than your shoulders with toes pointed out at 45-degree angles.
Squat down so the ball rolls up your back, until your quads are parallel to the floor. Hold for a count, and then lift your toes into the air to push through your heels as you rise back to the starting position.
Lower your toes back to the floor before starting the next rep.

David Utinske is the owner of The Body Quest Store.

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Get in shape with personal trainers, martial arts instructors, gym owners and health professionals from the Springfield, Illinois, area. They offer exercise tips and nutrition advice. Learn more about our bloggers below.

Fitness League

Get in shape with a dozen personal trainers who offer exercise tips and nutrition advice.

Five glute exercises for a perfect backside

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