Get Your Ass in Line!

Did you know that the muscles of your butt make up the largest and strongest muscles in your entire body?! Strengthening your glutes can really assist you in many day to day activities. This can include, but is not limited to, standing and sitting, lifting heavy objects, walking up steps, and more.

The glutes, also commonly known in the Instagram world as “the peach” is made up of the gluteus maximus, gluteus medius, and gluteus minimus. You’re probably not interested in the science though, you want to know how to make the booty grow nice and round don’t you?!

There is no surprise it’s one of the most attractive things to look at a body. Could you believe there was a time that its development was once widely neglected by most. Except of course, for the few fitness professionals who understood it’s major significance. More recently, the peach has become a fundamental asset in any decent fitness regimen and for great reasons. Despite aesthetic motives, strong glutes can help prevent injury, increase athletic performance, and reduce back pain.

Prevent Injury

Some of the most common reasons people fall victim to injuries of the knee, back, and hamstring is due to muscle imbalances in the hip. Strengthening the glutes can help deal with that issue and ensure the body is less prone to injury.

Increase Athletic Performance

Strong gluteal muscles are greatly responsible for the ability to sprint faster and demonstrate more explosive movements. It is really important to develop your glutes if you participate in sports such as, basketball and volleyball, or any sport that require you to jump high and move quickly.

Reduce Back Pain

Weak glutes may surprisingly be the cause of a lot of back pain. Increased strength in the glutes can help alleviate pressure in the lower back and ease the pain that can come from sitting for long periods. It can be very important for people who spend a lot time at their job sitting at a desk, as they may develop back pain due to tight, weak, or unactivated glutes.


As you can see, there is a strong benefit for working on your peach that extends farther than just looking great in your favorite set of leggings. Well, what are you waiting for? Get your ass in line with the following workout, and watch that booty grow!

Squats 5X5

Single Leg RDL 3X10

Single Leg Bridge 3X10

Leg Curl 3X10

Elevated Calf Raises 3X30


Thanks for reading!

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Chris 😊


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