Here is some information you can look over: (this came as a newletter from my email, the website is listed below)
Are you ready to build some serious glutes?
Today, you are going to learn all about one of the best
glute-building exercises I have ever come across. And not
only does it work the glutes extremely effectively, it is an
exercise that can be done at home, at the gym, on the road
or pretty much anywhere you can think of!! It is incredibly
versatile and incredibly effective.
At the end of this description, you will find a link that
will take you to a web page that will show pictures and a
large, full-color demonstration video of the exercise.
Let’s get right to it...
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Bench Step One Legged Squats
Why Is This Exercise So Effective?
This exercise works the glute from almost the fullest
stretch you can get on them. This position is very effective
for building the glutes rapidly.
The exercise uses your bodyweight yet you can easily spot
yourself with your hands, taking up as much or as little of
your bodyweight as you want. This allows the exercise to
be done by almost anybody yet still be extremely effective
for building the glutes.
How To Do It:
1. You will need a solid chair or bench for this exercise.
This is to increase the useful range of motion of the
exercise, which is important for maximizing it's effects.
You will also need to have something solid that you can grab
onto. This can be a railing or a door frame or a pole, etc.
Place the chair/bench immediately in front of this solid
object.
2. Stand on the chair on one leg facing the solid object
and hold onto it at about waist or abdomen level directly
in front of you (after a few reps, you will get a feel for
where to place your hands). Your heel should be close to the
back edge of the chair.
3. Lower your body as far down as you can go into a one-
legged squat. Your other leg will drop down below the level
of the chair seat behind you. You should feel a great
stretch in your glute. Make sure you continue to keep a
firm grip on whatever you are holding on to.
4. Push yourself back up using your glute as much as
possible. This is most easily accomplished by focusing on
pushing with your heel. Also, you can stick your butt out
while pushing back up to really maximize the effect.
5. Use your grip on the solid object only as much as is
necessary to keep the movement going. If you pull too much
with your arms, you will take tension off the glutes and
legs and defeat the purpose of the exercise.
Common Errors:
1. Dropping down too quickly
Do this movement slowly and under control. If you drop down
too quickly, not only do you risk injury to the knee, you
diffuse much of the tension that should be placed on the
glute.
2. Do not bounce out of the bottom (no pun intended)
Pause for a count of 2 at the bottom of the movement. Feel
a good stretch on the glute then reverse the direction
without bouncing. Bouncing out of the bottom could lead to
knee injury. It also reduces the tension you are placing on
the glutes.
3. Don't pull yourself up too much with your arm
Giving yourself too much assistance with your arm will
diffuse the tension on your glute. Strive to use your arm
to balance yourself rather than to pull yourself up as much
as possible. Only use your arm to pull yourself up when you
have to.
Tricks:
1. Stick your butt out
To focus the exercise more on your glutes rather than the
thighs, stick your butt out as you push yourself up. This
will help focus on the hip extension function of the glute.
2. Adding resistance
You may find, after doing this exercise for awhile, that
using only your bodyweight is not enough. When you get to
this point, you have a few options for resistance.
If you are working out at home, try loading a backpack up
with heavy books. Add books slowly, increasing as you get
accustomed to the resistance. This allows you to add
resistance while keeping both your hands available for
balance and assistance.
Another option is to hold onto a dumbell with one hand. You
should be quite strong with this exercise before attempting
this version. Also, you should be comfortable balancing
yourself while using only one hand (practice this balancing
before using extra weight).
If you go to a gym, you may have access to a calf raise
machine or squat machine. If you do, slide a flat bench
underneath the shoulder pads. Use a very light weight to
start with until you get used to the movement. You will be
standing on the bench with your shoulders under the pads
just like you normally would have them during the calf
raise or squat movement. Because you are on a bench, your
body will be higher and you will get resistance during the
one-leg squat movement. You will also be able to balance
yourself by holding onto the shoulder pads. The machine
will do the balancing for you.
3. Pause at the bottom
To maximize the stretch you put on the glutes, hold the
stretch at the bottom of the movement for a 2 count. Hold
it there until you totally diffuse all the elastic tension
you've built up on the way down. This will increase the work
that your glute must do to get yourself back up.
4. Pulling yourself up
As you begin to tire, you can use your arm to pull yourself
up as necessary. This allows you to keep going far longer
than if you were working on leg power alone. You can use
that pull to basically give yourself forced reps.
To view pictures and a video demonstration of this exercise,
go to the following URL:
http://www.fitstep.com/bigger-butt/bench-step-exercise.htm
This exercise is truly amazing. The first time I did it, I
couldn’t sit down comfortably for days! And that soreness
means one thing for you: results.
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If you truly want to build a larger, firmer, rounder rear
end, you need to get “Gluteus to the Maximus” right now.
It is, by far, the most comprehensive package ever put
together for the sole purpose of building larger glutes.
There is not a single stone unturned, not a single angle
missed. If it’s effective for building your butt, it’s in
here.
Go to
http://www.fitstep.com/bigger-butt/i-want-a-bigger-butt.htm
There is a book by Nick Nilsson, Gluteus to the Maximus, Build a Bigger Butt NOW!
www.fitness-ebooks.com
Susan C.M.
