Build a Better Backside

Estée is a certified Sports Nutritionist and Personal Trainer. She welcomes your comments at eross@goldsgymtewksbury.com.

Dear Fitness Coach,

I am 28 years old and pretty happy with my body except for my backside. I have been running at lunchtime since June but really haven’t seen any changes. What are some good butt exercises?

Jena

Dear Jena,

Running is a great cardio workout that helps increase energy and reduce stress. However, if you want to increase muscle tone in your gluteus maximus, your go-to exercise should be squats. Why? Because this exercise engages more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core (abdominals and the muscles that support your spine).

Form is going to be key in order to optimize results and minimize injury. Watch a few instructional clips: a good site to go on is bodybuilding.com. Start off with air-squats, and as you get stronger you can move on to adding a barbell, dumbbells and/or stability ball. Advanced squatting can include jump, split, overhead, front, and medicine ball squats. There are many different variations on the squat, so try to change-up the squat routine every month or so. Aim to spend at least 20 minutes 3 times a week, and you should start to see changes by Week 3.