Bodyweight Exercise Muscle Mass Power Strength

Glute Complex — Develop a Delightful Derrière

Written by Ryan Murdock

Wow! Nice ass!

When’s the last time someone said that to YOU?

When you start making changes to your body, well-shaped glutes are one of the first shapeshifting signs that others will notice. The butt is also one of the most sought after body parts when it comes to targeted training.

Want to tighten up that derrière? Wanna give those sagging cheeks some lift? Do you want to sculpt a set of buns passing strangers could bounce a quarter off?

[Ryan: …I’m not even gonna ask about that last one…]

If you answered yes to any of these questions, then we’ve got a butt-burning Glute Complex for you to try.

What the heck’s a ‘complex’?” you might ask. “Isn’t that some sorta Freudian thing?

Nope, we’re not talking about repressed Oedipal desires in this case, or circuit training either.

Complexes are made up of 3 to 4 exercises that target the same movement pattern or body part, but work on different parts of the strength spectrum. You won’t be rushing from one exercise to the next like you do in a circuit. With Complexes, you’re taking your time.

Glute Complex for a Delightful Derrière

Do each exercise consecutively, starting at the top of the column and working your way down. Rest for 20 – 30 seconds between each exercise. And rest for 60 seconds between each Complex Set.

Do 3 – 7 rounds of:

  • Step Ups (right leg) – 30 – 45 seconds
  • Step Ups (left leg) – 30 – 45 seconds
  • Rest 20 – 30 seconds
  • Broad Jump 5 – 10 reps —Rest between each jump
  • Rest 20-30 seconds
  • Dumbbell Swings – 30 – 60 seconds
  • Rest 60 seconds and start again

Keep these cues in mind while working the Glue Complex:

  • Don’t use momentum in the Step Ups — you’ve gotta griiiiind…. grind it out — and press through the heel to activate the posterior chain
  • Jump for distance in the Broad Jump, driving from the heels
  • Squat back & deep, and drive with the glutes and hips on the Dumbbell Swings

You can do this circuit on it’s own, or insert this complex into your other workouts for some added glute emphasis.

Oh, and this stuff’s not just for show either…

Sitting in front of a computer all day leads to weak glutes, weak hamstrings, and tight hip flexors. It’s a case of “use it or lose it,” and your arse isn’t doing a whole lot of work if you’re sitting on it all day.

This can lead to poor posture, decreased power generation from the posterior chain, and low back pain. If you’ve got an office job, it’s even more important to include some glute training into your regime so you can compensate for long hours chained to your desk.

What are you waiting for? Give it a try!

Oh, one more thing… tell us in the comments who gets your vote for the most beautiful butt… 🙂

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Ryan Murdock

3 Comments

    • Hi Janine. Good question. But it’s hard to answer without working with you directly and experimenting with different movements. I would say just drop them from the workout and add an extra round of the other exercises. The purpose of them is to provide an explosive glute exercise. Which is pretty hard to do with any movement without putting high-impact on the knees. Hope that helps.

      Cheers,
      Adam

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