This series will focus on athletic drills and workouts which will develop powerful glutes and, in turn, an aesthetically appealing toned derriere. Part 1 of the series will provide a series overview plus glute-specific exercises and stretches.

Stop thinking and worrying about your backside! Athletes are not concerned about their butts; they’re focused on beating the competition. Their objective is on improved performance; therefore their workouts are designed to “better their game”. A very favorable consequence of their actions is the development of a phenomenal rump. Follow what they do and you’ll better both your game and your caboose.

The glutes are best activated by power and speed movements; such as dashing and jumping. Explosive sporting events such as long and triple jumping, pole vaulting, sprinting, tennis and volleyball rely heavily on powerful glutes. Therefore conditioning drills and workouts presented throughout this series will highlight the general physical fitness activities common in the development of athletes in those sports and events.

Having super strong glutes is a prerequisite for success in speed and power events. Bodybuilders talk about “glute day or “squat day”, for these athletes, every day is glute day! This is not marathon training, I am not talking about endless daily training sessions. High and round buttocks are the result of quick, explosive actions. Work the movements and the booty will follow.

Building an athletic butt won’t be the result of 1 thought, nor 1 attempt, nor 1 workout. Most athletes have been practicing their chosen sport for a considerable length of time. But that’s no reason to give up before you start. Like any worthwhile endeavor, improvement and success will come – if you put in the time and effort. As with most physical training, visible results take 6 weeks for starters with considerable progress noticed in a year. So take you “before” selfie today, track your progress, and see how it compares to next summer’s bikini pics.