Getting It Done… with Danny Musico
Posted On Jan 28, 2016
Here’s how you get traffic-stopping glutes with four simple exercises.
It’s hard to argue with certain famous derrieres out there. J.Lo, Kim K., Audrina Patridge, Gwyneth Paltrow, Beyoncé — These posteriors inspire envy and admiration all over the word. That said, they don’t just magically appear on these boldfacers. They require a commitment to working out smart. If you want a high-gear rear, listen to the expert counsel of celeb trainer Danny Musico. The former World Super Middleweight Champion boxer knows a thing or two about creating dream bodies.
*Note: Consult a physician before starting an exercise program.
STEP ONE: Fire Hydrant Lateral Side-Kicks (Into An Optional Rainbow)
Get down on all fours and drive your knee forward, then raise it out to the side laterally. Extend it straight out into a lateral kick, with your foot flexed, pulling your toes in and heel out. You can return to original position or make it harder with a “rainbow” move — keeping your leg straight and toes pointed, you rotate your entire leg over to the opposite side of your body, touching your toes to the floor. Rotate your leg back over to the starting point. Repeat the basic or advanced “rainbow” version for 3 sets, 12 reps on each side. Your glutes will be on fire with this one.
STEP TWO: Explosive Plyo Box Step-Ups With Lunge
Stand with your feet shoulder-width apart in from of your Plyo Box or workout step. If you want to use weights, hold them with a medium grip by your sides. Keeping great integrity with your form, place one foot on top of the box and push up with both legs in with a burst of energy. (Keep the trailing leg off the bench.) Both feet should leave the ground. When you’ve returned to the position, with one foot on the bench, the other on the ground, dip down into a lunge (making 90-degree angles with both legs). Do not overextend… Shoulders back, strong abs, all the movement is in the legs. Return to the position with your lead foot on the Plyo box. Repeat the burst up and the lunge. Try doing this for 30-second intervals, 3 times on each side.
STEP THREE: Side Clams
Lie on a mat, on your side, with your head resting on your arm or hand. Bend your hips 45 degrees and have your knees at a 90-degree angle. Stack your hips. With your ankles glued and keeping the integrity of your back, rotate your knee up towards the ceiling then rotate it back down. Do 3 sets of 12, for each side. You can add a resistance band for extra difficulty around your thighs.
STEP FOUR: Hip Extensions With Leg Thrust
Lie with your back on a mat, keeping your knees bent at 90 degrees. Keeping integrity at your core (strong back!), extend one leg straight up, lifting both hips from the mat. As your hips remain off the mat, bring the knee of the extended leg into your chest. Extend that same leg out in front of you (to a 45-degree angle) so both knees are parallel. Bring the leg back to center and lower the hips down. Do 12 on this side, then swap legs. Do three sets on each side.