When it comes to yourglutes, its easy to focusonlyon the biggest muscleyour glute max.
It includes two muscles: the gluteus medius and the gluteus minimus.
And that can increase your chances of injury to those areas due to that overstress.
Katie Thompson
Unfortunately, many of us have weak side butts.
Ting created for SELF the five-move side-butt workout that hones in on this important, often-underworked muscle group.
Youve got a few different options for slotting this circuit into your routine.
it’s possible for you to do it before getting into big lower-body focused heavier lifts.
Another option: Tack it onto the end ofanytype of workout as a quick yet effectivefinisher.
It could really work with anything, Ting says.
Or do it as a standalone routine on days when youre super short on time, she adds.
Ready to seriously ignite your side butt?
And a light to medium set of dumbbells for the single-leg deadlift and curtsy lunge.
As you perform reps, think about keeping your hips stacked on top of each other.
Basically, dont let your body roll backward as you lift your top leg up.
If thats a struggle, place your back against a wall, Ting advises.
Curtsy Lunge
This exercise challenges your side butt through single-leg stability as well as hip abduction.
When you cross your leg behind, think about keeping your hips square and facing forward, she says.
Also, avoid taking a big step back like you would with a reverse lunge.
Correct form for a curtsy lunge is a little bit tighter front to back, Ting says.
Aim to position the knee of the moving leg just outside your grounded heel.
