One-Legged Glute Deadlifts...Build Your Butt Without Building Your Thighs!

By Nick Nilsson
Author of "Gluteus to the Maximus"

This is a unique exercise that takes almost ALL of the tension off the thighs and forces all the action onto the glutes. If your thighs take over when you train your butt, THIS is an exercise for you!




Got a great glute-building exercise for you here, especially if you have trouble finding exercises for the glutes because of knee issues.

This is also a GREAT one for taking the thighs out of the picture so you can focus all the power right on the glutes, where you want it!

This one looks suspiciously like a Bulgarian Split Squat but without the squatting...I'll explain...

The Bulgarian Split Squat exercise is where you set your back leg up on a bench then come down in the lunge position (aka split squat). I call this one the Bench/Ball Lunge in the book (it's in the Advanced Exercises section).

With THIS exercise, however, you're going to be doing a one-legged stiff-legged deadlift with your back leg up on the bench.

I was actually quite amazed at how strongly this one targeted the glutes...the best part is, it hits the glutes without involving knee flexion to any substantial degree.

What THIS means is that you can build bigger glutes (and/or maintain glute size) when you have knee problems or injuries that prevent you from squatting or lunging.

Now there's no excuse...unless you have back problems, too, then you're totally @&#$ed, of course (just kidding :)

So here's what the exercise looks like...you'll need two dumbells and a bench for this one. Set the dumbells in front of the bench (I'm using a couple of 85 lb dumbells - you'll definitely want to start lighter than this when you try these the first time).

One-Legged Glute Deadlifts...Build Your Butt Without Building Your Thighs!

Now set your ENTIRE SHIN on the top of the bench. You'll need this for some degree of stability. We're not trying to make this exercise unstable, per se. What we're trying to do is get your body in the right position to force the glutes to activate.

You may need to slide the dumbells forward a bit. Set your front foot in between the two dumbells, get into position on the bench (like you were going to do that split squat movement). Both knees should be bent but held in that same position throughout the exercise.

Bend forward and grab the dumbells. Keep your core tight.

One-Legged Glute Deadlifts...Build Your Butt Without Building Your Thighs!

Now pick the dumbells up off the floor. The pressure should be on the heel of your front foot and your glute should be feeling it. Your glute will not only be providing the hip extension that gets you to the upright position, it's also contracting isometrically to maintain that bent-knee split position - double whammy!

One-Legged Glute Deadlifts...Build Your Butt Without Building Your Thighs!

Come all the up until your torso is vertical then lower the dumbells slowly back down and set them on the ground. Repeat the movement, lifting the dumbells off the ground - setting them down allows you to reset your body position and keep your lower back well stabilized.

One-Legged Glute Deadlifts...Build Your Butt Without Building Your Thighs!

Do your reps on one leg then switch legs. I prefer lower reps with this exercise since the glutes are powerful muscles and need to be hit hard.

One-Legged Glute Deadlifts...Build Your Butt Without Building Your Thighs!

One-Legged Glute Deadlifts...Build Your Butt Without Building Your Thighs!

Remember, you're setting the dumbells completely on the floor in between reps. Breathe out on the way up and keep your core tight. Try to keep an arch in your lower back throughout the movement as well.

Do a few sets of this then let me how hard it was to sit down for the next few days after trying this one!

Check out the video for it...




Start Building Your Butt NOW With Your FREE SAMPLE of Gluteus to the Maximus!

This free course will give you glute-building exercises, programs, and all the amazing information you need to build larger, firmer, rounder, head-turning glutes FAST!

:



BetterU, Inc.

P.O. Box 342, Grayslake, IL, U.S.A., 60030
ph#/fax#:  Toll Free (888) 361-6023
Copyright 2010 BetterU, Inc. ©

Privacy Policy/Terms of Service Help Desk

Affiliates -> Click here to earn money!