Never skip leg day’. You’ve heard the phrase before, so you started hitting the squats and leg press a little more often, but have you been doing your kickbacks and glute bridges? Even though an isolated glute training day may not take up a permanent residency in your training routine, it doesn’t mean you should neglect targeting your vital glutes. They’re an important muscle group – one of the strongest in the body – that affects your entire body’s athletic performance on every level. While it’s crucial to regularly train them for strength, it seems everyone’s focus is to train them to fill out their jeans in all the right places. Yep, dudes are into that, not just Kardashians. Although cardio in the traditional sense is solely used for burning extra energy, there is a way you can reap all the cardio benefits and stock up on those precious minutes toward your glute goals.

 

Take the stairs

While incorporating resistance training will maximize glute growth and strength, you can also take your glute enhancing goals to the cardio side of the gym. It’s important you choose a cardio source that will support those backside gains. Consider a low-impact machine like the stepmill. This glorified escalator to nowhere could be the key component to enhancing your glute game somewhere. Your glutes, hamstrings and lower back are like a three-man volleyball team: if one slacks of the others have to pitch in harder. They’re one of the big engines that make you run faster, jump higher and have better balance, which are skills useful in every sport.

 

Feel the burn where it counts

When you are targeting glutes during exercises, the driving movement should always be applied through the heels. Whether you are performing leg press, squats, step-ups, lunges, or hip thrusts, isolating the glute muscles is all about where you are placing the emphasis on your foot. By pushing through the heels, this tells the glutes to do the majority of the work, for that glorious glute burn. The same method should be applied when using the stepmill during cardio. Each step you take should be with the purpose of stimulating your glutes.

 

Master the perfect step mill form with these tips:

  • Try your best to avoid holding the hand rails: This will increase your core strength and stability muscles.
  • Focus on the heels: Drive your movement through your heels, this will isolate your glute muscles and take the focus off your quads.
  • Keep your core tight and back slightly arched: This will help protect your lower back while maintaining focus on the glutes.

 

Step with a purpose

Your hind quarters are made up of three muscle groups: the gluteus maximus, the gluteus medius, and the gluteus minimus. When building a rear end, ensure you focus on each muscle group to develop a full look. You can target each group on the stepmill by rotating through a variety of different stepping protocols. Here is an example of a routine that will take you (one step at a time) closer to achieving some well-fitting Levi’s.

 

Stepmill workout

Equipment: Stepmill
Total Time: 25 minutes

Intensity Level Key:
Low – Levels 1-3
Low-moderate – Levels 4-6
Moderate – Levels 6-8
Moderate-high – Levels 9-10
High – Levels 11-or higher

 

Time: 0-5 (Warm up)
Intensity: Low
Footwork: Step every step

Time: 5-7
Intensity: Low-mod
Footwork: Skip every other step with kickback

Time: 7-8
Intensity: Low-mod
Footwork: Face 45 degrees right, step right over left

Time: 8-9
Intensity: Low-mod
Footwork: Face 45 degrees left, step left over right

PAUSE: Get off stepmill and perform 50 air squats

Time: 9-11
Intensity: Moderate
Footwork: Step every step

Time: 11-13
Intensity: Low-mod
Footwork: Skip every other step with kickback

Time: 13-14
Intensity: Low-mod
Footwork: Face 45 degrees right, step right over left

Time: 14-15
Intensity: Low-mod
Footwork: Face 45 degrees left, step left over right

PAUSE: Get off stepmill and perform 45 pop squats

Time: 15-17
Intensity: Moderate-high
Footwork: Step every step

Time: 17-18
Intensity: Low-mod
Footwork: Skip every other step with kickback

Time: 18-23
Intensity: High
Footwork: Step every step

Time: 23-25
Intensity: Low-mod
Footwork: Skip every other step with kickback

Time: 25-28 (Recovery)
Intensity: Low
Footwork: Step every step

 

Kiss back pain goodbye

Your lower back muscles are one of the closest to your tail end are very much interlinked. In fact, research in the Archives of Physical Medicine and Rehabilitation found people suffering with lower back pain had weaker glutes, which also lacked endurance. If your back makes you wince, then start sweating your butt off and firming it up.

 

Flatter stomach

Weak glutes can lead to posture problems that make your butt and stomach stick out. So even if your stomach is flat it can be made to look fat. This is because weak glutes can make your pelvis tilt forward. Abs then appear as if they are spilling out from your pelvis like water pouring out of a fish bowl. Keep them strong and your midriff will look like you’re the veteran of a thousand crunches.