Hey wonderful people:-)
I know that many of you ladies want to have a nice butt and especially want that “shelf” or should I say “upper but”
That makes your butt look like a letter C in profile view.
There are many exercises you can do to target your gluteus medius and minimus (upper glutes)
But, in this article I will talk about hill sprints.
Hill sprints, if you do them intense will hit your upper glutes really good,and will absolutely help you to get that “shelf” to develop
And I would say that if you combine hill sprints with weight training, your butt will become really great.
I have just started with hill sprints and my upper butt have been sore every time (mostly because I am new to this right now )
I really love sprinting! flat ground or hills,hard or soft surface, this is something I will incorporate to my training routine now.
Mostly because I love sprint, I feel so strong and free and all the endorphin’s that makes you feel ALIVE and gives you the feeling that you are the BOSS 🙂
I want to become faster too,take my body to the next level.
Right now I am doing it twice per week ( Tuesday’s and Friday’s ) Apart from my weight training leg/butt day
This is how I do it at the moment (great for beginners)
Warm up 5-10 min
Light jog,high knees,jumping jacks,butt kicks,body weight squats (alternate between all of these 10-20 sec each and repeat until you have done it for at least 5 min)
Then it is time to stretch…
Glutes,hip flexors,quads,hamstrings,groins and calves, 15-20 sec each in two rounds/each
Let’s do it!
Find a hill that is not too long (or if you have a long hill, you can just sprint the half of it )
Aim to sprint 10-15 sec (10-20 sec if you want)
Try to sprint as fast as you can handle in that short period of time
Then go slowly down the hill to your start position, this is like your “rest” between sets, I would say rest 30 sec-1 min )
between each sprint set.
Try to do 5 rounds in total, depending on your fitness level…
Perhaps you can do 2 rounds with 30 sec in between and then need a longer rest of 2-3 min,and then do another 2 rounds /30 sec rest in between and need 2-3 min again of longer rest and then do a final round.
Do all 5 rounds in a row with only 30 sec rest in between,and the you are done
Over time, you can try to do 10-20 rounds,but you need to work yourself up first
I am actually exhausted after 5 rounds 😉
What I did was to do 3 sprint sets with 30 sec rest in between them, then I had to take 3 min break and then completed 2 more rounds /30 sec rest and then I was fried!
Today my upper glutes are pretty sore and it feels funny (in a good way)
Stretching, glutes,hip flexors,hamstrings,quads and calves (15-20 sec each/two rounds)
Foam rolling if you prefer that too
I will post more about hill sprints for more advanced and whenever you get more advanced.
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