3 glute exercises

Jamie: Hi, I'm Jamie Atlas, and today we're talking about the three booty exercises you need to start adding to your workout right now.

Jamie: Number one is the hip thrust. Now, I see a lot of people in the gym doing this exercise. However, there's a technique tip we really need to focus on. I see people doing this and they are arching their back up. We're really trying to get to the glute, not the low back. So when we bring that hip up, really keep the chin tucked, so that my low back stays flat and my glute is doing all the work as I drive up and tuck the pelvis under. If you've ever done Pilates, you understand the concept of neutral pelvis. I don't want the pelvis tipped forward as I push up; I want the pelvis tucked under, like I'm trying to get the tailbone to touch the sky, as the chin stays tucked down.

Jamie: Number two is going to be a split squat. That's an amazing exercise. You can use a pole for balance if you'd like, or extra weight for additional intensity. What we're going to do right here is drop down nice and deep and then drive through the heel of that right leg to get up into the right glute. Give me 10 to 15 reps on one leg. Make sure you are pushing off that right leg and not off the back leg.

Jamie: Last but not least, our third exercise, which is one of my personal favorites: the one-leg kettlebell deadlift. If you don't have a kettlebell, it can be a dumbbell, whatever you have. I'm going to make sure I've got my balance. I can use a pole for support if I need it. I'm going to drop down, and then bring myself back up. Make sure that leg doesn't bend more than 10 to 15 degrees, and really focus on drifting that upper body down and tilting at the hip. For fitness tips like that and more, go to 9news.com.