It's no secret that most people, of all ages and genders, want strong, firm, and shapely glutes. Unfortunately, most people have no idea how to go about achieving this. Most women waste valuable time performing hundreds of reps of ''toning'' exercises, and achieve little to nothing in the process. Most men neglect training their glutes altogether. Others believe the unfortunate myth that squatting and deadlifting is enough to target the glutes, and this is VERY incorrect. While both use the glutes to some extent, they are at the bottom of the totem pole in terms of the most effective glute exercises, pun intended.
Throughout the week, I will detail three of my favourite glute exercises that are very rarely performed, or even known about. Today I will discuss the skater squat.
The skater squat is an extremely underrated exercise as it really targets the glutes, and quads. This exercise is much tougher than it looks as it requires stability, strength and mobility.
Start with just bodyweight, as you will be shocked at how challenging this exercise is. Stand on one foot, and extend the other leg back as if you were to do a reverse lunge, but take three full seconds to lower yourself down. You can stride back with your rear leg (hence the name skater squat) or keep it bent at about 90 degrees. Keep all of your weight over the back of the front foot, but keep your toes down and spread (will give you more stability). The key is to lower yourself down in a stable and controlled manner. Your knee should never deviate medially or laterally. This will likely take some practice, but once you are able to achieve this, your glutes and quads of the front leg will be working big time. Now repeat with the opposite leg.
In terms of weight, start out with just bodyweight. Once you are able to perform I'd say 8 to 10 properly executed reps, you can progress to holding a dumbbell or plate and extending your arms forward as this will help with your balance. If you are able to achieve this, you can then progress to holding a barbell.