Metabolic Surge For Rapid Fat Loss:Get A Firm Butt

Get A Firm Butt: Shape Tone And Firm Your Butt

Direct glute training is VERY important for a variety of reasons…lower body power, explosiveness, posterior chain, and, of course, vanity

I recently (and totally by accident – I was actually trying to do something else) discovered a variation of the stiff-legged deadlift that targets the glutes like a LASER beam. I couldn’t believe how well it worked for targeting the glutes. This is especially useful if you find in most glute-related exercises (like squats or lunges) that your quads end up doing most of the work.

That’s going to change witih this exercise because your quads are hardly even involved in the exercise.

So here it is…this one looks suspiciously like a Bulgarian Split Squat but without the squatting…

That exercise is where you set your back leg up on a bench then come down in the lunge position (aka split squat).

With THIS exercise, however, you’re going to be doing a one-legged stiff-legged deadlift with your back leg up on the bench.

I was actually quite amazed at how strongly this one targeted the glutes…the best part is, it hits the glutes without involving knee flexion to any substantial degree.

What THIS means is that you can build bigger glutes (and/or maintain glute size) when you have knee problems or injuries that prevent you from squatting or lunging.

Now there’s no excuse…unless you have back problems, too, then you’re totally @&#$ed, of course (just kidding

So here’s what the exercise looks like…you’ll need two dumbells and a bench for this one. Set the dumbells in front of the bench (I’m using a couple of 85 lb dumbells – start lighter than this when you try these the first time).

Now set your ENTIRE SHIN on the top of the bench. You’ll need this for some degree of stability. We’re not trying to make this exercise unstable, per se. What we’re trying to do is get your body in the right position to force the glutes to activate.


Get A Firm Butt: Shape Tone And Firm Your Butt

You may need to slide the dumbels forward a bit. Set your front foot in between the two dumbells, get into position on the bench (like you were going to do that split squat movement). Both knees should be bent but held in that same position throughout the exercise.

Bend forward and grab the dumbells. Keep your core tight.

Now pick the dumbells up off the floor. The pressure should be on the heel of your front foot and your glute should be feeling it. Your glute will not only be providing the hip extension that gets you to the upright position, it’s also contracting isometrically to maintain that bent-knee split position – double whammy!




Now pick the dumbells up off the floor. The pressure should be on the heel of your front foot and your glute should be feeling it. Your glute will not only be providing the hip extension that gets you to the upright position, it’s also contracting isometrically to maintain that bent-knee split position – double whammy!


Get A Firm Butt: Shape Tone And Firm Your Butt



Do your reps on one leg then switch legs. I prefer lower reps with this exercise since the glutes are powerful muscles and need to be hit hard.

Remember, you’re setting the dumbells completely on the floor in between reps. Breathe out on the way up and keep your core tight. Try to keep an arch in your lower back throughout the movement as well.

How you can have a firm butt click for more details

How To Get That Six Pack Abs Look: Weight Training

MAXIMIZE Your Fat Loss and Muscle-Building Results With The Innovative Training

Information Of Fitstep.com!

Follow the Path of MOST Resistance!

Learn why weight training is the fast track to sculpting your body.

Resistance is NOT futile! When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training.

The shape of your body is determined by three things: muscle, bone and fat. While there's really nothing you can do about changing your bone structure, there is a whole lot you can do about muscle and fat. This ratio of muscle to fat is commonly known as your body composition.

And what is the fastest way to change your body composition? Weight training. Why is it so effective? Because it builds muscle.

Muscle is the key to changing your body. While fat certainly gives your body shape, muscle is what gives you the shape you actually WANT!

One of the greatest things about muscle is that it burns calories all day long, even when you're lying on the couch. What this means is that the more muscle you have, the more calories you'll burn during the day and the more you'll be able to eat without gaining weight. Sound interesting? There's more.

Weight training stimulates your metabolism more than aerobic training such as cycling or walking. This means that you'll continue to burn calories long AFTER you've completed your weight training session. The calorie-burning effect of aerobic training generally declines rapidly once you stop the exercise.

Beginning trainers, who are just starting with exercise, are often under the impression that they should stay away from weight training because they might gain weight before they start losing it.

I like to use a car as an analogy. Imagine your body is a car, your muscles are the cylinders in the engine, and your bodyfat is the gas.

With a four-cylinder car, you only burn a minimum amount of gas/fat. Weight training and building more muscle is the equivalent of putting more cylinders into your engine. As you can imagine, you'll burn a whole lot more gas even while idling! And, just like a car with more cylinders, you'll be a lot more powerful too!

The bottom line to you is this...with more muscle, you'll get greater fat loss with less effort.

While it certainly is a possibility that you could gain weight before losing it, if you gauge your success solely by numbers on a scale then you're not getting an accurate picture of yourself. Measure your progress by how you feel, how you look and how well your clothes are fitting, not by which direction the needle on a measuring device is moving.

At the end of the day, I'm not suggesting for a moment that you should eliminate cardiovascular training from your exercise routine, but, if you are struggling to lose fat and keep it off, weight training may be just the thing you need to lose that fat and keep it off for good!


For more information on resistance exercises, fat loss, muscle building and fitness you can do at home, go to: Fitstep

Muscle Building Back Training Superset

Secret Training Tip #685 - A Back Blasting Superset - Bent-Over Rows to Deadlifts
By Nick Nilsson

Harness the power of the superset to
send your back training to the next level.


The power of supersets is undeniable. Supersets (doing 2 exercises one after another with no rest in between) are very effective for building strength and muscle mass.

The following is a superset for your back that will pile on muscle like no other. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. There will be a link to exercise performance tips and the end of this article.

The first exercise is the barbell bent-over row. You can use either an overhand, wide grip or an underhand, close reverse grip. Both grips are effective but work different areas of the back.

Select a weight that will cause you to reach failure in the 6 to 8 rep range. Do a hard set of bent-over rows then immediately after setting the weight down, move into the second exercise: deadlifts.

You will use the exact same weight for deadlifts, however, you may wish to change your grip to a mixed grip (one overhand, one underhand) so that you can hold onto the bar better.

Do reps of the deadlift until either your grip fails or until a rep before your back fails (don't do deadlifts to absolute failure - always keep the do-or-die rep in you).

After you get done with the deadlifts, your lats should be extremely pumped up.

There are several reasons why this superset is so effective:

1. It uses two of the best mass-building movements for your back (and body!).

2. The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. Since the lats are already fatigued from the rowing, they will be forced to work far harder when you do the deadlifts. In a nutshell, the rest of your body will help push your lats harder!

3. The weight you use for bent-over rows should be relatively easy for you on the deadlift. This allows you to do even more reps with the deadlift.

4. It is very easy and convenient to go from the bent-over row to the deadlift. All you need to do is change your grip (if even that! You may choose to use the same grip.).


Give this superset a try in your next back workout. The results will speak for themselves!

For tips on exercise performance for the bent-over row, go to:

For tips on exercise performance for the deadlift, go to:


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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at fitstep.com. He can be contacted at betteru@fitstep.com.