On the heels (and knees) of the viral #BussItChallenge, we share the best glute-focused workouts

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Strong knees are just one of the perks of good glutes. (Photo by Kevin Mazur/Getty Images for Global Citizen)
Strong knees are just one of the perks of good glutes. (Photo by Kevin Mazur/Getty Images for Global Citizen)
  • The year has already kicked off with a viral social media challenge for women to take part in and enjoy - the #BussItChallenge - a gluteal adaptation of the #DontRush challenge.
  • What has stood out about this challenge is the knee and hip prowess required to carry out the challenge successfully, and that is owed to strong glutes.
  • Here, we share the benefits of strong glutes, plus - butt workout tips from Easy Start Wellness trainer, Lauren de Silver, and Kourtney Kardashian's trainer, Amanda Lee.  

While strong and sexy “peachy” glutes may be aesthetically pleasing on the eye, there are many great benefits that come with building and having a strong posterior.

The butt muscles are technically the “glutes” and the large muscle group of the body, that impacts everything from bending over and standing back up to maintaining correct posture. 

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Aside from strength, and injury prevention benefits, glute training can help to develop nearly all other muscle-building movements.

Strong glutes help to stabilise the knees and hips, promote healthy hip extension, and support the other structures surrounding the spine. 

And we've recently witnessed the perks of strong glutes from the viral TikTok #BussItChallenge that has made its way onto our feeds over the past couple of days. 

We could go on all day with these posts, but while we're here, it’s so important for you to know how to get the most out of your glutes.  

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Qualified fitness trainer from Easy Start Wellness, Lauren de Silver weighs in…



Fire Hydrant

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips (A). Slowly raise your leg to the right, until it is parallel to the ground (B). Avoid lifting your right hip, as you should keep both hips squared toward the floor then lower your leg back to the ground (C). Continue for 3 sets, 15-20 reps each side.

Curtsy Lunge with Kick

Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying (A). Make sure your front knee is aligned with your front ankle then return to standing (B). Continue for 3 sets, 15-20 reps each side. 

Donkey Kicks

Position yourself on all fours on a mat with your hands underneath your shoulders and place your knees under your hips (A). Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip keep doing small lifts mid-air (B). Continue for 3 sets, 15-20 reps each side. 

Forward and Backward Lunge

Start with your feet side by side. Step into a forward lunge, bringing your back knee toward the ground and return to start (A). Step into a reverse lunge with the same leg (B). Repeat the motion for 3 sets, 15-20 reps on each side.  

Side Squat Jumps

Place your feet shoulder-width apart. Bend at the knees while driving your hips back (A). Remain in a squat stance as you forcefully push off the ground, jumping to the right side (B) Repeat jumping to the other side. Keep alternating between sides, continue for 3 sets, 15-20 reps. 

Single Glute Bridge

Keeping your upper back on the floor, engage your glutes, drive through your left heel, and raise your hips off the ground until your knee, hips, and shoulders form a straight line (A). Pause at the top, squeezing your glutes for one to two seconds. Then lower back down without letting your buttocks touch the mat (B). Continue for 3 sets, 15-20 reps each side.  

Squat Jump

Stand with your feet shoulder-width apart(A). Start by doing a regular squat, engage your core, and jump up explosively (B). When you land, lower your body back into the squat position to complete one rep (C). Make sure you land with your entire foot on the ground. Continue to do 3 sets of 15-20 reps. 

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In addition to this, we also share two more butt workouts from Kourtney Kardashian's trainer, Amanda Lee.

According to an article on this Kardashian's Poosh website, "the moves also focus on legs and saddlebags, so it’s a true lower-body workout," - just the right muscles to flex for the #BussItChallenge.  

Plié Squats

“Stand with feet slightly wider than shoulder distance apart and toes turned out in a 45-degree angle. Bend your knees and lower your torso, keeping your back straight and abs tight. Squeeze your glutes and come back to standing position.”  

Alternating Reverse Lunges

“Stand upright with your hands at your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs by stepping back with your right leg.”

*20 reps for each.

This article was originally published in Women's Health SA

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