Booty Burn

Contributed by: Marquette Physical Therapy

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It’s spring break season!!!!

Anyone traveling to the beach? Anyone dreading getting in a swimsuit for the beach??

Going skiing? Are those glutes ready to propel you down the mountain??

There’s something about a toned booty that will increase your confidence both in the sun and on the slopes. 

There are a thousand ways to strengthen your glutes and make that booty burn, but many of these put excessive stress on the joints and tendons or cause pain in the low back and knees. We can use biomechanics to optimize the load of the muscle while decreasing stress on surrounding structures and joints. 

Here is the best way to biomechanically load your booty:

Slow Backwards Step Down

Equipment: step (last step on staircase)

Instructions: Use hand support on wall or handrail to take stress off the low back. Slowly lower yourself down off the step while keeping your body weight on the front foot. Do this by letting the knee bend, sending the hips back, and bowing your trunk/torso forward. You can add a slight twist of the trunk/torso towards the front leg to add load onto the glute. As the opposite leg approaches the floor, gently tap the floor with the toes so as to not transfer weight into the back leg. Then bring yourself back up. Move with intention and control every inch of the movement.

Cues: Try to keep the pelvis level. Don’t reach towards the ground with the opposite leg; instead, lower yourself down by bending the front knee. Maintain a slight hinge or “bow” of the torso throughout movement. 

This will burn out that glute which will lead to muscle hypertrophy (growth) for that bikini and an increase of muscle strength for skiing/snowboarding!

For hypertrophy/strength: Aim for fatigue between 8-12 repetitions. If you are not reaching this level at 8-12 repetitions, you can add weight by holding a dumbbell on the thigh of the front leg. Perform 2 - 3 rounds on each side.

Gain strength and peachy cheeks for a stellar spring break!

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Dealing with pain or injury? Need help returning to activities you love? You do NOT need a physician’s prescription to see a physical therapist in the state of Kansas and yes, insurance still applies (check if your state has a similar practice law - in some states you still need a physician's prescription to see a PT). Marquette Physical Therapy has two locations - Leawood & De Soto, KS. We treat one-on-one with a focus on manual therapies with specialties in Graston Technique™, Dry Needling, Pelvic Floor, Vestibular/Concussion, golf, and diagnostic ultrasound.

Marquette Physical Therapy Contact Information:

• Find us at: www.marquettept.com  

• Call us at 913-484-7632.

• Follow along on Instagram for more info and exercise ideas: https://www.instagram.com/marquettephysicaltherapy/