Gluteus Maximus


I felt the need to put together a target area workout that focuses on that "Junk in the Trunk" that so many are concerned with keeping firm.

Along with a healthy diet and regular aerobic activity, this routine should get you the results you desire.

Getting to the " Bottom of it"

This 15 to 20 minute workout is performed circuit-style and can be done in the gym or outside, anywhere there is a bench or low wall. All you need is a pair of dumbells for some resistance. Do one set per exercise and follow workout through to the "end". If you plan on doing two sets or more, go through to the end, then start again at the first exercise.

1. Squats ( warm up )

Stand with your feet shoulder-width apart with your hips and knees inline. Slightly contract your abdominals to stabilize your torso and spine and " S L O W L Y " bend your knees and lower your body like you are sitting down in a chair. Lower your Butt until your thighs are parallel to the ground. SLOWLY return to start. Repeat for 15 reps.

2. Front Lunges

Hold a dumbell in each hand, standing tall with good posture. Step forward with the right foot keeping head up and spine neutral. Drop your left knee towards teh floor by bending both knees, making sure to keep the front heel down and the knee directly over the center of the foot. Push down and forward through your heel to return to the starting position. Repeat on the other side alternating for 8 to 12 reps per side.

3. Quadruped and Step up

You will do these two exercises right after the other on the same leg in a "super set" fashion.

Start with the Quadruped:On your hands and knees, slightly contract your abdominals to stabilize your torso. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing towards the ceiling and the thigh is lined up with the body. Repeat on the same side for 12 reps.

Next the step up. using the same leg that you just worked. Stand with good posture behind a tall step, box or bench (approx 15 inches) while holding dumbells in each hand. Place the leg you just worked on top on transfer your weight to that leg. Push down with your heel, straightening your leg and come to the top of the box.Repeat for 8 to 12 reps on the same leg. Then change legs and start with the Quadruped exercise on the other side.

4. Single Leg Squat

Stand on a box or bench with your weight on your left leg and your right leg hanging off the side. Bend the weight bearing knee and lower while pushing the hips back. Push down through the heel to come up. repeat for 8-12 reps and change sides. If you are exercising outside you can use a park bench or low wall.

Pictures of some nice asses


For professional guidance in your exercise program,find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.