Get Great Glutes!

In case you missed it, last week I put a poll up on the blog asking which body part of the opposite sex people found most attractive.  I also said that I would take the ones that got the top vote for each gender and give you a workout designed to help you rock that body part to its full potential.

Without further ado, here are the results:

The women voted and, in a pretty close race, the body part they voted most attractive on a man is lean, strong abs.

Men, on the other hand, in an overwhelming victory, voted that what they like most in women is a nice, firm booty.

It was interesting to read these results.  Apparently, women don’t have much interest in a guys lower half.  In fact, a guys butt got 4% of the votes and legs got 0%.  No wonder there are so many dudes walking around with huge upper bodies and little bitty legs.

On the other hand, guys seem to be more interested in a lean lower half on women.  Butt got 46% of the votes, and legs got 23%.

Alright Mike, enough with the statistics, give me the workout already!

Fine! Ladies first:

(Note: all exercises are linked to a video demonstration.)

Glorious Glutes Workout:

(Yup I just titled this workout something that ridiculous…)

Perform this workout once per week, in addition to your current strength training routine, or in place of a lower body day.


Leg Swings: (1 set, 8/side)

Glute Bridge(1 set of 8 reps/side)

Clams: (1×8/side)

Walking Spidermans W/Hip Lift and Overhead Reach: (1×5/side)

TRAINING SESSION: (perform all matching letters in super set fashion. Ex. 1 set of A1 followed by 1 set A2 until all sets are completed.)

A1. Barbell Glute Bridge: (3×6, 2×12) *

A2. Heel To Butt Stretch: (4×30 sec/side)

B1. Bulgarian Split Squats: (3×8/side)

B2. Half Kneeling Pallof Press: (3×12/side)

C1. Cable Pull Throughs: (3×15)

C2. Kettlebell Swings: (3×15)

FINISHER: Set a treadmill to a 10% incline. Perform a 15 second sprint at the highest speed you can maintain for the entire 15 seconds.  Rest for 45 seconds.  Repeat this for a total of 8 rounds.

STRETCH: a lot…

*The first three sets of 6 should be heavy weight.  Heavy enough that getting 6 reps is pretty challenging.  For the consecutive 2 sets of 12, strip some of the weight off so that you can perform a solid 12 reps.

A strong glute contraction is important to get maximum motor recruitment, so squeeze it like you mean it!

I will be back next with with a routine to help all the guys get the six pack that the ladies love.  In the mean time, ladies give this program a shot and let me know what you think!


3 thoughts on “Get Great Glutes!

  1. Pingback: A Workout To Get Yo’self Some Abz « Michael Gray

  2. Pingback: Something’s Coming « Michael Gray

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