Tip: The Butt Pump Workout

Add these finisher exercises to the end of leg day and build glutes that won't quit.

All About That Bass (No Treble)

You've seen the inspirational fitness memes out there and you've thought to yourself, "I too wish I had a butt that looked like it was eating my underwear." Okay, maybe not. But your glutes do need some work, both for looking good and for making progress in the big lifts.

What you need is the pump. Just like with pecs and biceps, getting a good pump in your glutes will lead to hypertrophy gains. Use the following as a workout finisher.

Perform these exercises as a superset at the end of your next leg day:

  • 20-15-10-5 Banded Speed Skater
  • 20-15-10-5 Banded Glute Bridge

Immediately go from the banded speed skaters directly into the banded glute bridges. Do 20 speed skaters, followed by 20 glute bridges. Next do 15 speed skaters, followed by 15 glute bridges. Don't stop until you're on your last set of 5 reps.

Perform the following movements as a superset after you've completed the skaters and bridges:

  • 20-15-10-5 Glute Bridge with Leg Curl
  • 20-15-10-5 Fire Hydrants (per leg)

Use the same "20-15-10-5" setup as above.

With this finisher, you'll be sure to impress all your friends around Christmas with your ability to crack walnuts.

TJ Kuster is a certified athletic trainer (ATC) and certified strength and conditioning specialist (CSCS), specializing in mobility and injury prevention. He coaches at Method Sports Performance in Bloomington, IL.