I saw this magazine, GLUTES, in the store the other day…and it irritated me.
Ladies, your lower body, especially your gluteus, is made to potentially move heavy stuff. This includes picking heavy stuff up. It’s comical/a shame that mainstream fitness screws the message up and perpetuates beliefs that girls will bulk up if they lift heavy weights. I wish more would listen to Rachel Cosgrove. Magazines like
Oxygen screw up good exercises with poor advice and examples. The GLUTES special edition of Oxygen has 5 or 6 exercise routines, and in fact includes some good exercises-Bulgarian split squat, wide stance deadliest, front squats, hip thrusts, RDL’s and step ups-BUT, they take those good exercises and turn them into silly exercises by having their models using 3lb pink rubber dumbbells to curl or press! No wonder their models look lean and not actually strong (I mean, where are the glutes even at in the magazine called Glutes?!?). Girls have misconceptions that men like skinny girls-nope, girls like skinny girls for some reason. Men like healthy curves. Healthy means strong and capable.
So what to do? Find a qualified trainer to help make sure your form is good, and then move some actually heavy weight with the following exercises.
Deadlifts, with varied stances. Squats, with varied stances. Bulgarian Split squats. Hip thrusts. Kettlebell swings. Step Ups. Single leg RDLs. I like the following setup.
To “warmup”-hip thrusts (bilateral and unilateral) and swings to “activate” dat ass
Do a bilateral and a unilateral lift each workout. example:
- Back squat and Bulgarian Split squats
- Wide stance deadlift and Step ups
- Front squat and Single leg RDL
Your jeans will look better.