Getting in a killer cardio workout doesn’t have to mean using a piece of cardio equipment.
You don’t need a treadmill or a bike or to spend hours running to improve your cardiovascular health and conditioning while blasting fat to help with your weight loss efforts!
So if you’re short on time and need a workout you can do ANYWHERE, these 10 moves can help you out!
Whether you pick 4-6 and do 30 seconds of work with 15 seconds of rest or even do a 20/20/20 set up, you can get in a killer workout no matter where you are in just under 30 minutes!
Need some killer cardio workouts using these moves?
This move will get your blood pumping as it sets your legs, lungs and, even your core, on fire!
This hybrid move combining Snow Board Hops with Plank Skiers is a great full body movement that’s a “fun” spin on that traditional burpee.
To do Snowboard Hop Skiers, start with your feet in a slightly staggered stance and your back foot out in front of your front foot. Look forward over that front leg and then squat down to place your front hand down on the ground by your toe. Do not simply round over to place your hand on the ground. Squat down. Do not touch the ground if that means rounding over with your butt up.
Then jump up and rotate, switching to land in the slightly staggered stance on the other side. Sink down then reach your hands down to jump back into a high plank position from your feet and hands with your hands under your shoulders and feet close together.
Holding the plank, jump your feet up and in toward one side, bringing your knees as close to the outside of your elbow as possible.
Jump back into the high plank position center then jump your feet up to the other side, again bringing your knees as close to the outside of that elbow as possible. You want to feel your core rotate to tuck your knees up to the outside.
Jump back center then jump up and in to come into that snowboard squat position.
Lift your hands up and jump back to that first side before jumping back again to repeat the plank and skier hops to each side.
You can include just two snowboard hops and always jump back on the same side if you alternate which side you start with and have an even number of rounds. Or you can include 3 snowboard hops even so you are alternating sides you jump back for the skier hops on.
Tuck Jump to Plank Tucks:
This killer burpee twist will work your legs, especially your quads, as well as your abs and shoulders. It is a high impact movement, that requires proper landing mechanics.
So if you have knee pain or need to reduce impact, sub in a bodyweight squat for the tuck jump and step back and in instead of jumping for the plank tucks.
To do Tuck Jump to Plank Tucks, start standing tall before sinking to place your hands on the ground and jump your feet back into a high plank position with your hands under your shoulders and your feet a few inches apart.
Brace your abs and don’t let your hips sag as you jump both feet in to bring your knees close to your elbows. Try to jump in so your knees are at least under your hips if not closer in. Use your abs to try to get them just a few inches from your elbows.
Do not jump in so much that you sit back on your heels.
Then jump back out into the high plank position. Do not let your butt go up in the air and keep your hands under your shoulders.
From the high plank position, jump your feet all the way up to come back up to standing. As you come up to standing, swing your arms back and jump up, tucking your knees up toward your chest.
Land with your knees soft and then sink back down to move back into that high plank position before tucking your knees in again.
Beginners can do a squat jump or bodyweight squat instead of the tuck jump. They can also step back into the plank position and step one knee in at a time. And then extend one leg back out at a time to keep the move lower impact. You can also modify the plank and tuck by placing your hands up on a bench after the bodyweight squat if you can’t get down to the ground.
Squat Double Lunge:
Can you say jello legs?!
This hybrid leg exercise will get your blood pumping and really target your legs. (It will also challenge your coordination a bit, which is never a bad thing!)
To do the Squat Double Lunge, start standing with your feet about hip-width to shoulder-width apart. Sink down into a squat, sitting back as you sink to about parallel to the ground. Keep your chest up and your heels down.
Jump up out of the squat and, as you come to land, sink into a lunge with one foot forward and the other foot back. Make sure your front heel is down and all of your weight isn’t in that front leg.
Drop your back knee down toward the ground as you bend that front knee to about 90 degrees then explode up and switch legs, landing in a lunge on the other side.
Again sink into that deep lunge and jump up, bringing both feet back to parallel to sink into a squat.
Make sure that as you land with each move, you bend your knees and don’t land with your legs locked out.
Each time you will perform the squat then a lunge to each side. You can alternate which side you lunge with first.
Beginners may step instead of jumping and may not perform as big a range of motion. You may also step and do a straighter leg lunge if you need to reduce knee flexion.
Squat Twists:
Work your legs and your core with this squat to twist movement.
The squat jumps will get your blood pumping and legs working, while the twist is a great move for your core, especially your obliques!
To do Squat Twists, start standing with your feet about hip-width to shoulder-width apart. Sink into a squat to about parallel to the ground, keeping your heels down and chest up. Really sit your butt down and back.
Then jump up out of the squat and, as you leave the ground, rotate your hips to pivot your lower body and feet toward the right or left. Land on the balls of your feet with your hips angled toward one side but your chest still fighting to face forward. Swing your arms to the opposite side you’ve rotated your feet to.
Land quickly on the balls of your feet and push off to move back into the squat facing forward. Bend your knees as you land and quickly sink to then jump back up and rotate your hips the other way. Feel your core working to twist.
Beginners may not sink as low in the squat and may stand up out of the squat, stepping with just one leg in front to twist their hips, touching that toe to the ground before stepping back to sink back down.
Corn Cob Push Ups:
Not every cardio move we do has to be high impact.
And by mixing up the areas we work over a cardio circuit, we can allow ourselves to recover while not having to fully rest.
So if you did a Squat Double Lunge, you could then “rest” your legs by doing a Corn Cob Push Up to work your chest, shoulders, triceps and core.
This way you’re still getting work done and even keeping your blood pumping while allowing different areas to recover.
To do Corn Cob Push Ups, set up in the high plank position with your feet together. Your hands should be just outside your chest or maybe slightly wider.
With your body in a nice straight line, lower your chest to the ground. Holding just hovering over the ground, shift your weight to one side. Then shift back center. Then shift your weight to the other side.
Come back center and then press back up. Make sure your body is in a nice straight line the entire time.
Beginners can do this from their knees or off an incline. Make sure as you move at the bottom that your butt doesn’t go up in the air.
Push Back Push Up:
This push up variation is a great one to include in your cardio workouts as it will not only work your upper body, but also really challenge your core while getting your blood pumping!
However, it is a very challenging variation when done from your toes. So make sure to modify off an incline or from your knees to prevent neck, shoulder or even lower back aches and pains if needed.
To do the Push Back Push Up, set up in the high plank position with your feet about hip-width apart or slightly closer together and your hands just outside your chest. Beginners can also do this from their knees.
Then from this plank position sit your butt back toward your heels as if doing a child’s pose without your knees on the ground. Beginners can actually do child’s pose, sitting back with their knees down.
As you come back forward stay as close to the ground as possible. You are shooting forward into the bottom of the push up. You want to think about skimming forward with your body just off the ground.
Once you’re in a nice straight line at the bottom of a push up, press up to the high plank position then sit back again to repeat.
Do not let your elbows flare way up above your shoulders as you come forward or push up. You want your upper arms to create more of an arrow shape with your body or even stay in slightly closer to your sides.
Beginners can do this all from their knees. To make this move a little less advanced from the toes, you can reverse the move.
Instead go from the high plank to the bottom of the push up then from the bottom of the push up sit your butt back onto your heels. You will then come back forward into the high plank position to repeat. This makes the movement a little easier on your upper body, but far from easy!
If the knee version is too easy but the others from the feet are too much, try placing your hands up on a low incline!
Plank Skater Hops:
Cardio and core all in one move.
This hybrid plank is a great way to challenge your shoulders, abs, obliques and quads while setting those lungs on fire hehe
(It’s always great when we can also include a diversity of movements that get us moving in every direction too!)
To do Plank Skater Hops, start in a bulldog position from your hands and toes with your knees bent to about 90 degrees and feet together behind you. Straighten one leg out to the side and slight back, touching the toe down. You may even slightly shift the other foot more center under your body as you reach the straight leg out to the side.
Then hop that straight leg back in, bending it as you do, as you hop the other leg out laterally. You will almost be shuffling back and forth laterally while in the plank position. Keep your hands under your shoulders as you do. Your butt shouldn’t be way up in the air as you shuffle/hop side to side. You may “bounce” but your butt shouldn’t be up in the air.
Beginners may do less of a hop and move more slowly while advanced exercisers should hop quickly side to side. Remember to keep one knee bent under your body as the other leg goes out to the side. The straight leg will be out to the side and slightly back as you hop back and forth.
Single Arm Plank Jacks:
Work on your anti-rotational core strength, and even your coordination, with this plank jack variation! This is most definitely an advanced movement so you may either need to slow it down to start or stick with the basic plank jack.
But this move is a great way to challenge your shoulder stability while really targeting those obliques, quads, glutes and even your inner thighs!
To do Single Arm Plank Jacks, set up in a high plank position with your hands a bit closer together under your shoulders and your feet together. Brace your abs and make sure your body is in a nice straight line.
Then jump your feet out wide, and as you do, lift one hand to touch your opposite shoulder. Resist the urge to really rotate as you lift the hand or let your butt go up in the air. Try to keep your hips down and your core as square to the ground as possible.
Jump your feet back together and place the hand back down. When you quickly jump your feet out again, this time lift the other hand to touch your opposite shoulder.
Jump quickly back in and lower the hand back down. Keep repeating the jack with your feet, alternating which hand you lift to tap your shoulder.
Run, Punch, Banana:
Just like I like to include push ups so that you can allow areas to recover while still putting in work, I also love including more isolated core movements in my cardio workouts.
Not only can these moves help you build a lean, strong core, but they can also help you lower the intensity for an interval to more fully recover WITHOUT actually having to fully rest.
Sometimes it’s not just cycling the areas you’re working but actually about cycling the intensity of the movements you include!
This is a great way to get more out of less time!
To do Run, Punch, Banana, start lying on your back with your legs out straight and arms reaching back overhead. Lift your shoulder blades and legs off the ground, bracing your abs and engaging your glutes. You can think about pressing your lower back down into the ground to help engage your abs. Your head should be in line with your arms overhead. Do not tuck your chin. This position is the banana.
Then roll to one side. Do not roll all the way over, but just angled onto your side to feel your obliques work. Do not touch your hands or legs down.
Roll back center then sit up, drawing one knee in as you punch the opposite hand out toward your feet. Keep the other leg out straight on the ground as you bring your other hand in at your chest.
Straighten that leg back out as you bring your hand back in toward your chest. You will want to tuck the other knee in and punch the other hand out to switch sides at the same time. (So as one leg is straightening out the other is tucking in so that you can run and punch quickly.)
After performing a knee tuck and punch to each side, straighten both legs out and reach both hands back overhead to lower back down into the banana position.
Roll onto your other side once you’ve lowered down then come back into the banana position and repeat the punch and run sitting up.
Beginners can keep their legs up higher toward the ceiling in banana and perform more of a crunch instead of sitting all the way up to run. They can even touch the toe of the opposite leg from the one they are tucking in down to the ground to reduce the strain on their abs so their lower back doesn’t take over.
If you feel your lower back engaging during this move, it is key you modify so you can feel your abs working!
C-Sit With Rotational Chops:
This is another great core-intensive move that, while working your abs, hip flexors and quads, will allow your heart rate to come down and your body to recover a bit for the next intense bout.
This can be a more challenging move if you struggle to prevent your lower back from engaging so make sure to really get that c curve as you sit back. Do not arch! If you feel your lower back engaging, you need to modify.
To do C-Sit Rotational Chops, sit on the ground with your knees bent and heels on the ground. Then hinge back, rounding your back almost as if you are slouching or creating a “c” shape with your back. Engage your abs. Reach both arms out in front of you at about chest height.
Then twist to reach one hand back toward the ground behind you as you kick the leg on that side up toward the ceiling and reach your other hand toward the outside of that foot. You will reach the opposite hand toward the opposite foot as you rotate.
Open your chest up as much as possible and actually twist through your spine don’t just try to reach further from your shoulder.
Then lower the foot back down as you rotate and reach the other way, kicking the other leg up as you reach toward that foot and then also back toward the ground behind you.
Move at a controlled pace as you really reach both back toward the ground behind you and toward your foot. Feel around your rib cage as well as your abs and quads working.
Need some killer cardio workouts using these moves?
Split Squat Jumps are a great cardio and leg exercise, but also a very challenging movement, requiring strength and balance.
Plus, if you struggle to properly load your glutes during a basic lunge, and tend to put too much strain on your knees, you’re going to struggle to control your recruitment patterns even more as you speed this move up and actually jump up off the ground.
With jumping lunges of any kind, one of the first modifications to try is to reduce the impact.
Start with a smaller jump or even a skip to switch instead of a big jump where both feet leave the ground at the same time.
You can even slow them down, doing a pulse in each lunge to work your legs while reducing the impact and giving you an extra second to stabilize.
If flexion is an issue, you can try not sinking as low and instead do a slight bit more of a hip hinge on the lunge with a straight back leg.
You can also step back instead of jumping or do a skater squat with backward tap.
While stepping back you can use more or less flexion as needed, the skater squat will completely eliminate active flexion as you’ll stay in that high hinged squat and simply touch back.
You can also reduce impact and even make the step back lunge a bit more challenging by adding in sliders!
If you move quickly, all of these can really get your blood pumping!
Another option is to completely swap moves and instead do a kettlebell swing or speed hip hinge if you have knee issues making lunges contraindicated.
These are posterior chain focused leg moves that will get your blood pumping.
While you always want to start by modifying with as similar a movement pattern as possible, both of these two moves are still lower body focused and will get your blood pumping even if they aren’t lunges!
The key is to modify and stay true to what you want to work and get out of the workout!
Want more ways to modify common cardio moves? Want some great cardio workouts to help you burn fat and build strength?
When we think of “cardio,” we think of steady-state endurance activities like cycling and running and cardio machines.
Or we think of interval training and short, quick bursts of activity.
But it isn’t really either or!
There are so many different ways we can design cardio workouts AND they can even help us build strength.
YUP! Your workout doesn’t have to be cardio OR strength training…it can be both!
By using a relay workout design, which is a version of a timed circuit, you can get the metabolic benefits of cardio (and improve your work capacity) as you build strength.
This is a perfect workout design to use if you are short on time, especially if you can only make it to the gym a couple of times a week!
So if you want to include some strength training in your cardio, or some cardio in your strength training, try this Relay Workout!
The 30-Minute Relay Strength And Cardio Workout:
Set a timer for 30 minutes and complete as many rounds of the circuit below as possible. Beginners can do shorter distances/lowers reps to start and add reps/distance as they progress. Rest only as needed.
Record how many rounds you complete to beat next time! For the run/ride/row, pick just one to use the entire workout.
Better to do fewer reps of a move but keep moving over doing more reps but have to rest. Also, depending on your fitness level and goals, you can also focus on going heavier for fewer reps over lighter for more!
Ever feel like when you’re designing your own workouts you get stuck in a rut doing the same layout every time?
You just create circuits and do the same reps for the same number of sets?
Do you feel like you’re kind of randomly stringing things together hoping it will be “hard?”
Feel like there just has to be a fun and new and BETTER workout combination you could do to help you train smarter?!
Well there just may be!
There are soooooooo many different workout designs we can use to help us reach our goals.
Supersets, compound sets, trisets, circuits, pyramids, ladders, density intervals, density sets, rest-pause technique….and many many more. (Yup…use them all in Dynamic Strength!)
There are many different training variables we can tweak to make sure our workouts are tailored to our specific needs and goals.
However, all too often people only focus on finding “new” moves instead of trying to figure out different and “new” ways to layout their routines using those SAME moves.
New moves are great. But exercises are just one training variable.
So on that note…I wanted to share with you a great quick tweak you could plan into your routine today even….
A DROP SET!
Ever feel like you have just a little bit left in the tank but not enough to do another rep with the weight you are currently using?
Want to push past failure just a bit to really burn out an area?
Then add in a drop set.
It can be used as part of a burnout OR even as a final set to your primary lift.
I love using it especially for things like hip thrusters or weighted glute bridges to create that little extra pump and burn.
Heck, I love to hate it on bench press even haha
So….What is a drop set?
Basically to do a drop set, you perform a round of an exercise with a certain weight and then reduce the weight to complete more reps without resting immediately after.
You are dropping weight to be able to complete more reps “past failure.”
For instance, if you hit a 6 rep max on hip thrusters, you could instantly finish that round, reduce the weight, and then without resting, bust out 15 more reps for a killer burn.
Those are 15 reps you wouldn’t have been able to do had you not reduced the loads.
And because you are doing them right after the 6 reps, you’re pushing through fatigue instead of getting to recovery like between previous rounds.
When using drop sets, you don’t always have to go up in reps for the drop set. You could do the same number or even fewer depending on how you want to use the drop set and how much you reduce loads.
You can even use more than one drop set in a row, especially if you’re using this as a burner to end your workout.
The point is, this is a new and different technique you may use that challenges your body in a different way with technically LIGHTER loads. (Too often we think adding weight is the only way to challenge ourselves!)
It’s an easy tweak you could make to your workouts TODAY even to test out.
And this technique can be implemented in different ways to benefit you and your specific goals.
Because guess what should ultimately drive EVERY SINGLE VARIABLE you adjust in your program?
YOU AND YOUR GOALS!
Below is one way you can try out a drop set!
Using Drop Sets:
If you set a primary lift to start your workout…say hip thrusters…you could start with 15 reps, rest, 12 reps, rest, 8 reps then immediately perform a drop set of 15 reps.
So you would do max weight for each round of reps, resting 60-90 seconds between rounds until the final round of 8 reps where you would do max weight for those 8 then immediately lower the loads and bust out 15 reps!
Try it today!
You can adjust the reps listed too based on if you want to work more on maximal strength or more on strength endurance.
You can even adjust the number of rounds you do or the reps you perform based on the muscles/moves you plan to include.
Drop sets can be killer for deadlift, bench press, lunges, overhead press…so many different lifts!
So have some fun with this simple workout design tweak!
And for some fun and killer workouts that use training techniques like this, check out my Dynamic Strength program!
Ok I’d never heard this term before a Facebook Live “Ask Me Anything” when I got asked about the best moves for a “pancake butt.”
I found the expression incredibly amusing, but it also got me to thinking about the science behind developing shapely, strong glutes.
How could you best develop them and create the perky shape you wanted?
A. You would need to create a program implementing all 3 drivers of muscle growth.
B. You would need to combine movements in a variety of planes of motion to not only target all three glute muscles, but even different aspects of those muscles.
And C. You would need to focus on not only adding loads or weight but different types of resistances and a variety of reps and set schemes.
First let’s go over the different drivers of muscle growth and the different ways to target different aspects of the glutes.
Then I’ll share 5 Must-Do Moves To Avoid The Dreaded Pancake Butt!
The 3 Drivers Of Muscle Growth:
Too often we think the only way to “grow” a muscle or promote muscle hypertrophy is through using heavier loads and creating a ton of muscle tissue damage aka lifting heavy and making ourselves really sore with moves like the squat and deadlift.
BUT muscle tissue damage is only ONE driver of muscle growth.
And SORENESS? Well soreness isn’t an indicator of progress or results.
Soreness can simply even mean you did something new (or even that your hydration or sleep aka your recovery is off). So stop using soreness as your indicator that you worked hard enough!
And especially as you utilize metabolic stress, and potentially even more moves that create mechanical tension, to get results, you may even find there are workouts you feel a huge pump DURING the actual workout and NOTHING after. No soreness. NOTHING.
That’s not a bad thing!
We don’t always need to use heavy loads and compound moves with huge ranges of motion to get results. They are just one piece of the puzzle.
So what are the 3 drivers of muscle growth?
Muscle Tissue Damage
Mechanical Tension
Metabolic Stress
Let’s start by reviewing what moves create the most muscle tissue damage as these are the moves we tend to think are most important for results.
Muscle Tissue Damage:
If you’ve ever heard “Squat for a better butt,” you may have fallen victim to the belief that if you just squat, you’ll get rid of your pancake butt.
However, squats alone may NOT get you the results you were hoping for.
Neither may deadlifts or lunges even.
While these compound moves are ESSENTIAL to include in your routine, there is no “one best move” out there that alone will get you results.
And thinking there is, will only hold you back from using every tool in your toolbox to get the best results as fast as possible.
These compound moves, done with challenging loads, create more muscle tissue damage, which can drive muscle growth.
If you break down muscle tissue and recover proper, your muscles should grow stronger and bigger in response.
HOWEVER, the more muscle tissue damage you create, the longer you have to rest before working the muscle again so that it actually recovers and rebuilds.
If you don’t let the muscle rebuild and recover, you’re constantly just tearing it down which will fight against all of your hard work.
If you’re constantly only doing heavy lifts and the volume is adding up with those, you probably are only able to train that muscle effectively once a week. And this isn’t ideal.
Studies have shown that the optimal training frequency for muscle hypertrophy may actually be 2 to even 3 times a week. So if you want to shape up that pancake butt, adding in a second glute day each week may be the answer!
You can’t increase your training frequently though if you’re constantly creating extreme amounts of muscle damage.
While controlling overall volume can definitely help, so can using moves that drive growth in other ways.
But first, what moves create more muscle tissue damage?
Moves that will create more muscle tissue damage:
Have moderate glute activity
Big ranges of motion
Peak tension when the glutes are lengthened
Emphasize the eccentric
These are most often those big compound lifts like squats, deadlifts, and lunges that we tend to load down.
Many of these moves focus primarily on the glute max, working that lower glute max just slightly more.
These moves can be included in your workouts as some of your primary lifts, using moves that may create less damage and be done with lighter loads for slightly higher reps after.
Or you may even include them on your leg day with a separate “glute day” each week that focuses on those glutes with moves that create less muscle damage.
With these compound moves, you may work on maximal strength in the 1-5 rep range or even work in the more traditional hypertrophy range of about 6-12 reps.
You want to make sure to use a weight that challenges you though for whatever reps you select!
And you can even create more muscle damage by not only increasing the loads, but by changing the tempo of your reps.
Especially if you slow down the ECCENTRIC portion of the move, you can create more damage. (This would mean slowing down the lower down in the squat or the lunge for example.)
More time under tension, and especially more of a focus on the eccentric, means more work for those muscles.
This can be another great way to advance movements if you don’t necessarily have heavier loads or want to do more reps!
Mechanical Tension:
If you do a chest exercise and expect your glutes to grow, you’re going to be waiting a long time.
Why? Because you placed no tension on the muscle you wanted to work!
Seems sort of silly and obviously, right?
But that is what mechanical tension is…placing more tension on the muscle you want to work!
So if you want to work your glutes, the more tension you place on that muscle, the more you can drive growth.
Now all too often we simply try to “add weight” to create more tension.
But with our glutes, this can backfire.
Using our “mind-body connection” to better recruit the muscle, while using moves that place the most tension on the muscle when shortened, may actually allow us to create more tension with LIGHTER loads!
Now this doesn’t mean you shouldn’t still CHALLENGE yourself.
But it does means that instead of depending on the LOAD to challenge the muscle, you need to focus on the muscle you FEEL working and try to activate it as much as possible with your MIND.
You want to THINK about it contracting hard.
The reason for this is that, with the glutes specifically, simply going heavier with some moves may actually lead to synergists doing more work to lift instead of the glutes coming under more tension.
So if you do that barbell hip thruster and start to feel your quads and hamstrings working more as you increase loads, you may actually be going “too heavy” to create the optimal amount of muscle tension in your glutes!
Basically, adding a heavier load only works to an extent and there is a point for each of us when going heavier fights against us optimally engaging and recruiting the muscle we want.
What glute moves create the most mechanical tension?
Moves that:
Have high glute activity
Moderate ranges of motion
Peak tension when the glutes are shortened
Can emphasize the eccentric
These moves can be more isolated or still compound lifts.
They are moves like the barbell hip thruster, the back extension, high step ups, ankle weight abductions and cable kickbacks.
The variety of moves that create mechanical tension allow you to work not only your entire glute max, but also really target your glute medius. And many of the abduction movements even allow you to hit that upper glute max a bit more, which can help get rid of that “pancakedness.”
These moves generally don’t take as long to recover from (usually about 2-3 days), which can make them great to include to really perkify that butt while increasing your training frequency.
Most often these moves will be done for about 5-15 reps. Some moves like the barbell hip thrusters may be done with heavier weights so you may work down in reps; however, just make sure this isn’t necessarily at the expense of FEELING the correct muscle driving the movement. (Make note of your personal set point where synergists may start to dominate.)
Because lighter loads may allow for you to focus more on your glutes working, you may find you often work between 10-15 reps with these moves.
NOTE: Range of motion is still important and so are even the TOOLS used with these moves. Start to shrink the range of motion on some of these moves and you get into creating more metabolic stress territory!
Metabolic Stress:
You know that feeling when you’ve done a band move and you stand up and grab your butt and think “Holy butt cheeks batman!?”
That feeling right there, that “burning sensation,” is called metabolic stress.
These moves make great activation exercises prior to your heavy lifts and runs to help you make sure your glutes are working.
Because you can do a few to create that “pump” and establish that mind-body connection, without wearing yourself out, they can help you make sure your recruitment patterns are correct when you go into more compound movements.
That makes many of these moves great rehab/prehab movements to avoid injury!
However, ONLY using these moves as activation exercises doesn’t allow you to take full advantage of their metabolic stress benefit!
Following a compound movement with a more isolated exercise to create a pump can help you further burnout a muscle.
They also make great burnouts to target those glutes even at the end of a leg day with compound moves!
You may even find that doing full circuits or workouts with these moves can allow you to dramatically increase your training frequency without the need for extended recovery.
Most of these moves you will feel a lot at the time yet the next day feel like you could train again. Their recovery cycle is much shorter, making them a key piece to include to maximize your results.
And they can be a great way to really utilize that mind-body connection to build and tone your glutes.
Especially for runners or cyclists who don’t want to risk the “soreness” or “fatigue” of heavy lifting affecting their training, these are a great way to build and strengthen their glutes!
Moves that will create metabolic stress:
Have LOW glute activity
Small ranges of motion
Peak tension when the glutes are shortened
Varied tension on the muscle
Wait…LOW glute activity?!
You may now be thinking, “Then why are they great as activation moves to establish that mind-body connection if they have LOW glute activity!? And why the heck do I feel them burn so much!?”
The reason these moves are AMAZING activation exercises all comes down to the fact that they DO create that PUMP and that BURN.
Even think about it in terms of your biceps after curls. When you feel that muscle with a PUMP, your brain is much more aware of that muscle with every other move, right!?
By using these moves to create that pump and burn, you help your brain to really FEEL the muscle, which is what establishes that mind-body connection.
And while it may seem strange they have lower glute activity, the pump you feel isn’t so much due to the activation of the muscle, but the fact that you restrict blood flow out of the muscle.
By keeping the glutes under constant tension with quick back to back reps you prevent blood from leaving the muscle aka your cells swell, you get pumped and create metabolic stress.
And that “burn?” Well that is due to the build up of certain metabolites that happens due to the constant tension for that higher volume!
So what moves create metabolic stress?
Think about all of those amazing band moves!
Band monster walks, band side shuffles, band glute bridges, frog bridges, clams, fire hydrants…all are great moves to create that pump!
With most of these moves, you will want to focus less on increasing the resistance and more on the VOLUME. Reps for these will usually be in that 15-30 rep range.
Yup…30 reps even.
Beginners may find it even takes more reps at first to establish that mind-body connection while more advanced exercisers can engage from that first rep and really build up that burn!
These moves are also a great way to target your glute medius especially while working your entire glute max. And by using some of the abduction moves, you can even target that upper glute max more if needed.
And if you want to focus a bit more on that lower glute max?
Why not try creating metabolic stress with some of those moves that usually create more muscle tissue damage….
Wait…How can you do that?!
Change The Resistance, Change The ROM, Change The Driver?!
If we want results, we need to progress our workouts. We need to progress our movements.
To do this, we usually add more weight or do more reps.
But sometimes using slightly different VARIATIONS of movements is actually the key to progressing our workouts so that we can keep moving forward.
By using the “same but different,” or variations of moves we usually love even with “LESS” weight, we can also change how they drive muscle growth.
For instance, a barbell hip thruster will create more mechanical tension.
But what if you used a band instead of a bar AND added a mini band or booty band around your legs?
If you changed the equipment in this way, you could take a move that usually would create more muscle tension and use it to create more metabolic stress!
It’s the same move, but by changing the resistance, you change how the move drives growth.
By replacing the barbell with bands, you place less of a focus on the eccentric portion as the band reduces tension as you come back toward the anchor point.
And by using the mini band, you put the glute medius under constant tension, which then helps build more of a pump!
But it’s not just a change in tools that can take a move from creating a ton of muscle tissue damage to more metabolic stress.
You can also change the range of motion!
Take that basic squat.
You can load it down and create a ton of muscle damage.
OR you can place a band around your legs and shrink the range of motion, pulsing only at the bottom or even coming just short of lockout.
By changing the squat so the range of motion is smaller and you’re CONSTANTLY under tension, you will create that pump instead!
Using different variations of the squat may not be a clear “progression” but this same but different movement may just be what you need to keep progressing and challenging your body!
Sometimes it can even simply be a slightly different body position during the movement that will keep you moving forward.
Take for instance the mini band seated abduction. You can do these seated on the ground or off a bench. While seated on the bench, you can lean forward or backward or sit up nice and tall.
All of these involve slightly different angles of hip flexion which can affect not only where you feel it but how much you target the anterior or posterior fibers of your glute medius!
This seemingly slight difference can be a way to progress movements so you are really working those glutes from every angle for the best results possible!
5 Must-Do Moves To Avoid The Dreaded Pancake Butt:
Now the fun stuff hehe
These 5 moves cover all 3 drivers of muscle growth and work your glutes from every angle.
They will target not only your entire glute max, but also your glute medius.
And if you need to focus more on your upper glute max or lower glute max to build that round, perky butt, these will also help you out!
Band Squat Pulses:
If you want to use metabolic stress to build those glutes, this is a great version of the squat to include. You will want to use it for between 15-30 reps aka a higher rep range without focusing on upping the resistance.
The Band Squat Pulse will target your glute medius as well as your entire glute max.
To do Band Squat Pulses, place the booty band or mini band around your legs above your knees (or if using a mini band, below your knees even) and stand with your feet about hip-width apart.
Sit back and down, pressing your knees out against the band so your ankles, knees and hips stay in line. You do not want your knees to cave in.
Sink to about parallel to the ground and then pulse a few inches up and down from here. You do not want to start below parallel and you don’t want to stand fully up as you pulse. You want the range of motion to be about 6 inches around that parallel position.
Once all pulses are complete, stand up.
Make sure your knees don’t cave in as you pulse and that your heels stay down and feet are flat on the ground. Do not round over. Make sure to keep your back flat and chest up.
Beginners may pulse over a bench or even hold on to help them balance. You can also stay up higher in the pulse squat instead of sinking as low.
You can also even vary this movement by performing a GOBLET band pulse squat, holding a dumbbell or kettlebell up at your chest. Or by changing the exact range of motion performed!
Barbell Hip Thrusters:
This move will create muscle tension to work those glutes and target the entire glute max.
As you progress, you will want to add loads, just be careful that you don’t start allowing your hamstrings and quads to take over just so you can go heavier.
Advanced exercisers able to go heavier may work down toward 5 reps while beginners or anyone really wanting to focus on that mind-body connection may find they need to stay in that 10-15 or even 20 rep range!
To do the Barbell Hip Thruster, set up a bench and make sure it won’t move as you bridge up with your back on it. Take a barbell and put some padding around it so that it won’t dig into your hips as you perform the move.
Place your upper back against the bench and sit with your butt on the ground and your legs out straight. Roll the barbell up over your hips and then bend your knees and plant your feet firmly on the ground and close to your butt. Your mobility may dictate the exact placement of your feet.
Holding the bar firmly, drive up through your heels and your upper back on the bench, to lift your butt up off the ground and drive your hips, and the barbell, up toward the ceiling.
Squeeze your glutes and press your hips up as high as possible, driving the barbell up and off the ground. Hold a second or two at the top and then lower back down and repeat.
Do not hyperextend your back at the top. Really squeeze your glutes at the top and even posteriorly tilt your pelvis. Make sure you are driving straight up through your heels. Do not push yourself backward over the bench.
You may find that as you bridge up you want to “push” the barbell down toward your thighs to help you drive up and squeeze your glutes.
You can also slightly keep your chin tucked so you’re looking up but out past your legs instead of relaxing your head back to look straight up at the ceiling. This little flexion of your neck can help with your glute engagement.
Lower your butt back down toward the ground and repeat.
You do not fully need to touch the weight down, but you do want to complete a full range of motion. Make sure to sit back forward as you lower down instead of trying to keep your upper back up on the bench so that you don’t hyperextend your back by simply lowering your butt.
Then repeat, driving your hips back up.
Do not rush the movement. While you can add weight to make the movement harder, you may also want to adjust the tempo!
Slowing down the lower down can create more tension on that muscle too! It’s not always about adding loads!
Band Lying Lateral Raises:
This is a great move to create metabolic stress, strengthen your glute medius and even target your upper glute max more!
Especially if you’re a runner, this is a must-do move for hip stability and a great way to “perkify” your butt while not creating fatigue for your running!
To do Band Lying Lateral Raise, place the band around your legs. The placement depends on the band and how well you can engage your glutes. Put it above your knees if you’re using a booty band or heavier mini band or below your knees to progress the movement using a mini band. You can even move the band down around your ankles if you don’t feel other muscles compensating.
Then lie on your side on the ground. You can support your head in your hand while lying on your side or relax fully onto your side. Place your top hand on the ground in front of you to help you stabilize.
Stack your feet on top of each other and then lift your top leg up so there is just a very little bit of tension on the band. If you have a booty band, you may not really have to lift it, but just make sure there is tension and you keep this tension throughout!
Then lift your leg straight up toward the ceiling as high as you can without rotating your toe up. Do not rock or swing to lift up higher. If you can only lift a few inches up higher that is fine. It’s better to do the range of motion you can control.
If you struggle to feel your glutes and instead feel your hips, kick slightly back as you lift up or turn your toe down toward the ground to internally rotate your hip.
Quickly perform reps, keeping tension in the band the entire time.
Deficit Reverse Lunge:
One way to progress a movement is by adding load. Another is by changing up the tempo.
A third is to INCREASE the range of motion.
Not only will this help you create more muscle tissue damage but it will also help you strengthen through a bigger range of motion to improve your mobility.
However, this only works if you ACTUALLY work through the increased range of motion. If you can’t lunge all the way to the ground with a standard reverse lunge, you aren’t ready for the deficit version.
While this move will work your entire glute maximus, it will hit that lower glute max harder!
To do Deficit Reverse Lunges, set a small box or stack of stable plate weights on the ground. Even just starting with a single 45lbs bumper plate is enough to make a difference.
If you’re ready, add weights but start with making sure you can complete the full range of motion.
Stand tall and then step back off the box or weight, bending your front knee to about 90 degrees as you drop your back knee down to lightly touch the ground or hover right over it.
Really sit back in that front heel as you sink down.
Keep your chest up and do not hunch or round over. While you may hinge slightly at your hips to sit back and load the glute, you should maintain a nice neutral spine.
Then drive back up to standing on the box by pushing through that front heel.
Don’t lean or rock forward but think about driving straight up to standing. Then lunge back again.
If you can’t get your knee down past the platform and close to the ground, you aren’t yet ready for the increased range of motion.
Band Seated Abductions:
This is a great move to work your glute max and medius with a slight bit more “love” for that upper glute max.
This move is a great way to create that glute pump.
And there are so many little tweaks you can make to this move to implement that “same but different” rule to help you progress!
You can change your body positioning from standing to seated. You can even change how much you lean backward or forward while seated to work those glutes in different ways!
To do the standard Band Seated Abductions off a bench, place the mini band right below (more advanced) or right above (a bit easier) your knees. If you’re using a booty band, place it above your knees. Whichever place you choose or whatever weight mini band you use, just make sure you feel your glutes and outside your hips actually working.
Sit up nice and tall with your hands on the edge of the bench and your feet about hip-width apart. Then press your knees open against the band as you sit up tall. Really use your glutes to press the band open.
Do not slouch or rock back. Press your hips forward as you press your knees open. You may rock open on your feet, but don’t simply rock and bend your ankles. Really press the band open with your knees.
You MAY lean back or forward just make sure this is a CONSCIOUS change in placement instead of swinging as you do the move!
Using these tips and 5 moves, you can build a round, perky booty and reverse that pancake butt!
Want more amazing workouts to help you build your leanest, strongest body ever?
Ok before you start getting all mad that I’m saying all carbs are created equal….hear me out.
And I could have said all fats are created equal or proteins…but it probably wouldn’t have made you as mad or as curious 😛 (Just kidding….but seriously…)
Sooo….how can I claim all carbs are created equal?
Because guess what?
If you dial in your macro ratios correctly, and according to your goals, as long as you stay within those ratios, you’ll get results regardless of whether your carbs are all fruits and vegetables or they’re only sugar and white bread.
Yup…weight loss and body composition goals are really all about calories and macros.
Quality…well it doesn’t really matter.
Now I’m not giving you an excuse to just eat crap. BUT…
If your macros are off, you may not see the results you want no matter how “healthy” your diet is or how high a “quality” the foods you are eating are.
Now I’m not saying focusing on whole, natural foods…more NUTRIENT DENSE foods…isn’t important.
They 100% are for your health.
And I do think you function better and feel fuller when your diet is made up of foods that give your body the nutrients it needs.
Focusing on whole, natural foods only helps you get better results faster.
BUT I also think sometimes we get so focused on depriving ourselves of the foods we enjoy, stressing over QUALITY, that we sabotage ourselves.
While we are killing ourselves eating “well,” our macro ratio and calorie intake aren’t in line with our goals so we don’t end up seeing the results we want.
No wonder we get frustrated and give up, feeling like nothing will ever work!
So what am I telling you?
Basically, if your macro ratios are out of whack, it doesn’t matter that you’re eating nutrient dense foods.
That sweet potato…well those calories and CARBS are still going to count as much toward your calories and carbs as that white bread will.
Basically, that carb is just that…a carb.
Eat too much of either type of carb and you’re not going to get the results you want.
(Honestly….”clean” is going to be soooo dependent on your dietary preference and 9 different people will tell you different foods are evil that you could drive yourself insane obsessing over this….)
Stop depriving yourself of all of the foods you love so you end up binging each and every weekend after being worn out from the constant restriction (hmm just thinking about how maybe this happened this week, huh!?).
Find a BALANCE where you focus on nutrient dense foods, but also still enjoy the foods you love.
Because if you want to change your body composition and lose weight or even gain muscle?
It’s really all about FOCUSING ON THOSE MACROS!
(And guess what? When you dial in your macro ratios, often we do overall dial in the whole, natural foods more but in a way that is less restrictive so we end up being more consistent which is TRULY the key to overall wellbeing!)
Need a macro ratio you can use to track and log with?
Take my Macro Cycling Quiz to help you get started!
