Its All About That ‘Base’ with Phil from Philosophy Fitness #fitnessfriday

Call it what you want…

Rump, fanny, backside, bottom, rear, tush, keister, heinie, booty, badonkadonk…

Butt, in all seriousness, a well trained derriere isn’t just nice to look at. Building a strong base including glutes, along with hamstrings, can help decrease low back, hip and knee pain, improve posture, stabilize the pelvis, and give a sense of greater overall body strength. An added bonus, building these large muscles increases one’s lean muscle mass which directly influences one’s metabolic rate and accelerates fat loss.

Ok, so we know WHY we want a strong behind, now let’s talk HOW.

FOCUS.  We always ask our clients to focus on the specific muscles they are using, in order to increase muscle activation so you get the most out of each exercise.

PROPER TECHNIQUE. With any exercise or movement that challenges the body it is imperative you use proper technique. This not only minimizes the risk of injury but maximizes results by using proper mechanics, range of motion, tempo, among other things.

Butt Boosters List

Here are a few exercises to get you started or to beef up your current workouts.

Body Weight Squats

SquatBeginner tips:

  • Start with feet shoulder width
  • Begin by pushing your butt back like you are sitting back in a chair
  • Keep your back straight, core engaged
  • Knees should remain stable, keep in line with the toes
  • Lower yourself so your thighs are parallel to the ground or where you feel comfortable
  • Squeeze those GLUTES!  And return to the start position
  • Repeat 20 times

Bump it up: Kettlebell Squat (view this video on our Facebook Page)



LungeBeginner tips:

  • Start by working one leg at a time, the leg that is in front is the one you are working
  • Create a decent stride length between each foot (a couple of feet approx.)
  • Slowly lower your body, focus on engaging the glute in the lead leg
  • Use those muscles to return back up to the start position
  • Repeat 15 times each leg

Bump it up: Alternating Back Lunge (view this video on our Facebook Page)

Hip Extensions

Hip ExtensionBeginner tips:

  • Lie on your back, and place your feet under your knees
  • Engage your core, dig your heels in
  • Push your hips to the sky and Squeeze those Glutes!
  • Lower slow, and repeat 20 times

Bump it up: Single Leg Hip Extensions (view this video on our Facebook Page)

Bench Step Ups

Step UpBeginner tips:

  • Find a bench, place one foot on the bench
  • Dig your heel into the bench to help activate the posterior chain of muscles
  • Squeeze your glute and push yourself up, watch your balance
  • Lower slowly, and repeat 15 times each leg

Bump it up: Box jumps (view this video on our Facebook Page)


If you experience any discomfort in your knees, ankles, hips, or back consult your local personal trainer or physiotherapist for advice.

For videos of the above exercises (and more!) please find us on Facebook!

And as always, for more bootylicious tips or help reaching you current fitness goals please contact us!!

Connect with Phil Ortwein from:

twitter @philosophySCW

facebook @philosophySCW

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