Best Home Exercises To Build Up Your Glutes And Firm Your Butt

Are you feeling a bit weak in the behind? Not had time to train or just getting back into it? Then look no further as here at gymguider we have chose the best exercises to ease you back in! When you haven’t trained, the muscles to suffer the most from a sedentary lifestyle are the glutes. They constitute the largest and powerful muscle group in your body.

This muscle group consists of three major muscles:

  • The gluteus maximus.
  • The gluteus medius.
  • The gluteus minimus.

All of theses muscles work together to extend, abduct and rotate your hips. Just think of how involved they are in every complex movement you perform, from moving the body in all possible directions to climbing and running.

That makes them incredibly important when it comes to physical health, stability and athletic potential. But when you spend too much time sitting, you glutes can lose their power and efficiency at supporting the spine and stabilising your pelvis, resulting in an unstable pelvis, decreased leg strength and poor posture.

Furthermore, having untrained and atrophied glutes will give you a hard time during any kind of intense physical activity and increase your risk of injury and back and knee pain.

Then comes the issue of aesthetics, of course every girl wants a round, shapely and firm butt that emphasises their favourite pair of jeans. Shaping a strong attention-grabbing butt isn’t as hard as you think. You can sculpt a great backside by performing these effective exercises a few times per week!

1. Weighted Bridge


A largely underappreciated exercise that isolates the glutes, strengthens the hip flexors and increases core stability.

How to:

  • Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground.
  • Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, explosively thrusting your hips upwards.
  • On the way up, squeeze your buttocks as hard as you can.
  • In the final position, the body should form a flat line between the knees and shoulders.
  • Perform 3 sets with 15 repetitions each.

2. Lunges

The lunge is a total lower body workout that can powerfully tone your legs and backside while also improving the flexibility of the hips.

How to:

  • Start with a straight upper body, legs at hips width apart, shoulders back and chin up.
  • Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle.
  • Make sure the front knee is right above the ankle and the other knee is slightly above the ground.
  • Push back to the starting position and repeat with the other leg.
  • Perform 3 sets with 10-20 repetitions each.

3. Squat Pulse

This is basically an enhanced variant of the regular squat, so performing it will bring those great results even faster.

How to:

  • Stand with feet at hips width apart and arms fully extended out in front.
  • Lower your body down into a squat, keeping the back straight.
  • Hold the position at the bottom and pulse a few inches up and down by raising and lowering the butt.
  • Do 15 pulses, then return in standing position.
  • Perform 3 sets with 15 repetitions each.

4. Donkey Kicks

This exercise works the lower back, core, legs and bottom.

How to:

  • Get on all fours on the ground, knees placed below your hips and hands at shoulder width apart.
  • Keeping a 90 degree angle at the knee, lift one leg up until the thigh and knee come in line with the rest of your body and your foot is high up and parallel to the ground.
  • Hold the position for a few moments, keeping the glutes tight, then slowly return to the starting position and repeat the movement with the other leg.
  • Perform 3 sets with 15 reps each.

5.Donkey Kick/Fire Hydrant Combo

Excellent exercise for strengthening both the glutes and the hamstrings.

How to:

  • Start in the same position as for the donkey kick, on all fours with knees at hips width apart and bent at a 90 degrees angle.
  • Keeping the back straight, raise one thigh and bring it close to the chest, then open it outwards, keeping the thigh parallel to the floor.
  • Hold for few moments, then slowly return to the starting position and repeat with the other leg.
  • Perform 3 sets with 15 reps each.


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6 Firming Butt and Abs Exercises for Women

1. Sumo Squats

A wider stance will automatically emphasize hamstring and glute work;

  • So stand with your feet a step more than shoulder width apart.
  • Utilizing the weight of a barbell or dumbbells if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
  • Slowly stand back up and repeat for two sets of 10 squats each.

2. Explosive Lunge

  • Start in a typical lunge pose, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body.
  • Tighten your core and propel yourself upwards with your right foot, so that you are jumping in the air.
  • Switch feet mid-jump and land in a lunge, with your left foot forward.
  • Repeat for two sets of 5 reps each.

The Explosive Lunge is a high intensity exercise, but it also gets results quickly – while it is great to practice once or twice a week, be sure to keep your routine within personal limits.

3. Romanian Dumbbell Lift

  • Stand straight, holding a dumbbell in your left hand, with your feet at shoulder width apart.
  • Lift your right leg up and back with your knee straight and lean your torso forward, until your torso and right leg form a straight line and are parallel to the floor.
  • You should feel the tension in your right hamstring and glute, and when you do, swing your leg back down and stand back straight up.
  • Repeat with each leg 10 times.

Bicycle Crunches

Reps: 1 minute
Tip: Keep your core tight as you touch your elbows to your knee. Look in the direction that you are going, and make sure your head follows.

Russian Twists

Weight: 10 lbs
Reps: 4 sets of 20
Tip: This is the best exercise for achieving a smaller waist. This sucks in your obliques and gives you an hour glass shape.

Leg Kicks

Weight: 10 lbs
Reps: 50 (25 each leg)
Tip: This directly targets the lower abs, which is the hardest place to tone. It is important that you keep your core strong while lowering each leg. Use the weight for balance and for an extra challenge.

14 Days Challenge…Slim Body, Flat Tummy And Small Waist

This treatment has become quite popular for its simplicity and effectiveness, with it you can detoxify your body and lose weight at the same time. Its duration is only 14 days and in that period your body will receive a complete detoxification and you will eliminate up to 9 kilos of fat.

This challenge must be carried out on an empty stomach, every day. Consume these drinks at least 45 minutes before breakfast.

Day 1: The juice of 1 lemon diluted in 1 cup of fresh water.

Day 2: The juice of 2 lemons diluted in 2 cups of water with 1/4 teaspoon of honey.

Day 3: The juice of 3 lemons diluted in 3 cups of water with 1/4 teaspoon of honey.

Day 4: The juice of 4 lemons diluted in 4 cups of water with 1/4 teaspoon of honey.

Day 5: The juice of 5 lemons diluted in 5 cups of water with 1/4 teaspoon of honey.

Day 6: The juice of 6 lemons diluted in 6 cups of water with 1/4 teaspoon of honey.

Day 7: The juice of 3 lemons diluted in 10 cups of fresh water. (On this day you should add a spoonful of honey and drink throughout the day).

Day 8: The juice of 6 lemons diluted with 6 cups of water with 1/2 teaspoon of honey.

Day 9: The juice of 5 lemons diluted in 5 cups of water with 1/2 teaspoon of honey.

Day 10: The juice of 4 lemons diluted in 4 cups of water with 1/2 teaspoon of honey.

Day 11: The juice of 3 lemons diluted in 3 cups of water with 1/2 teaspoon of honey.

Day 12: The juice of 2 lemons diluted in 2 cups of water with 1/2 teaspoon of honey.

Day 13: The juice of 1 lemon diluted in 1 cup of fresh water without honey.

Day 14: The juice of 3 lemons diluted in 10 cups of fresh water. (On this day you should add a spoonful of honey and drink throughout the day).

Note:  On days where drinking is not indicated all day, it is because the lemon juice mixture should be taken at one time. However, some people find this difficult. If this is your case, you should take as much as you can early in the morning and enjoy the rest throughout the rest of the morning.

The Best 5 Butt Exercises for the Beach

You can perform this exclusive workout on its own or as part of the Tone It Up Bikini Series 8-Week Challenge (start any time!)  All you’ll need is a kettlebell and a pair of dumbbells.


How to do it: Lie on your back with your arms along your sides and palms pressing into the ground. Bend your left knee and place the sole of your left foot on the ground. Extend your right leg and point your toes toward the sky. Keeping your hips square to the ground, press into your standing heel as you lift your butt straight up into a bridge. Lower down with control, keeping the leg elevated the entire time. Complete 15 reps, then switch legs, holding a dumbbell at your hip (pictured) for an extra challenge.
Where you’ll feel it: Your butt and the backs of your thighs.


How to do it: Start in a kneeling position with your right hand on your hip and left palm on the ground to a few feet to your side. From this position, stack your hips as you extend your right leg out to the side. Engaging your core for stability, lift your right leg straight up, then lower it with control. Complete 20 reps, then switch sides.
Where you’ll feel it: Your outer thighs, butt, and waistline.


How to do it: Start with your feet together and knees soft. Hold a 5- to 8-pound dumbbell in each hand in front of your hips, palms facing each other and elbows soft. From this position, hinge forward from the hips as you extend your right leg straight out behind you, and open your arms out to the sides. Release your arms with control as you stand back up to starting position. That’s one rep. Complete 15 reps, then switch legs.
Where you’ll feel it: Your legs, butt, back, and shoulders.


How to do it: Stand with your feet about hips-width apart. Bend your knees as you sit your hips back into a squat, extending your arms out behind you. From this position, drive your arms forward and up for momentum as you press up through the heels to jump straight up. Land with soft knees as you settle back down into a squat. Complete 20 reps.
Where you’ll feel it: Your butt and legs.


How to do it: Hold the body of an 8- to 10-pound kettlebell with both hands at chest level. From this position, step your right foot straight out to the side. Keeping the left leg extended, bend the right knee as you sit your hips back into a side lunge. Next, press through the right heel as you come up to stand on the left foot, bringing the right knee to hip level and pressing the dumbbell up overhead. That’s one rep. Complete 15 reps, then switch sides.
Where you’ll feel it: Your legs, butt, core, and shoulders.

The 4 Healthiest, Muscle Building Vegetables You Should Include in Your Diet

If you’re on a quest to build more muscle and if you’re reading this article, chances are you definitely are, then beside the protein which we’re sure you are already consuming in copious amounts, you should also make sure you’re not missing out on the top muscle-building veggies that can help you tremendously in this pursuit. The majority of skinny guys cut out vegetables from their diet almost entirely because of the fact that they’re much lower in calories and when your goal is to consume 4000+ calories a day, you can get an idea of how difficult it is to stuff all that food in.

When you’re filled with food up to your eyeballs, eating a plate full of broccoli is the last thing you want to be doing. However, there are lots of ways to solve this problem. First of all, there’s no need to consume a big amount of these muscle-building vegetables to start noticing results. Provided that you eat at least one cup serving with some of the meals during the day, you’ll be well on your way to meeting your caloric or protein daily requirements.

These vegetables contain lots of the essential nutrients your body needs to optimally build new muscle mass, which means you would be sabotaging your progress in the gym, if you didn’t consume them. If you still have a hard time getting them all in, you could considering mixing them in your favorite sauces, as this will eliminate the hard texture that you experience when eating them raw or whole. Let’s delve into the top 4 muscle-building vegetables:

1. Broccoli

Broccoli almost always takes first place on any list of healthy vegetables and not without a reason. It’s packed with healthy nutrients, such as antioxidants that will help you fight off numerous diseases and it is also an excellent potassium source which will keep the muscle contractions going strong. Another great thing about broccoli is that it can be cooked in numerous ways. You can steam, stir-fry or add it in a salad and eat it raw. Whichever way you choose to prepare, it is a must in your muscle-building plan.

2. Asparagus

The second entry on our list of top muscle-building vegetables is another one that’s extremely easy to cook and can be consumed and mixed in with lots of different meals. Compared to other vegetables it is relatively low in calories, which doesn’t mean you should load up on it too much, because it can fill you up pretty fast. Instead, have 3-4 spears at every meal. This will be the perfect amount to get all the essential nutrients in.

3. Cabbage

Third on the list is cabbage. It’s potent muscle-building vegetable that has also been proven to prevent development of cancerous tissue, something every man and woman should be at least somewhat concerned with. Because of the fact that we’re constantly exposed to lost of toxins in our food and environment, if you aren’t taking some measures to protect yourself, you will inevitably put yourself at risk. You could eat some red cabbage with your stir-fries or mix it with your salad.

4. Mushrooms

And last but not least, mushrooms. They are another excellent muscle building vegetable that is perfect since they are low in calories but at the same time have a high content of protein. Taking into account that consuming enough protein with your daily diet is absolutely essential to building more muscle, this simply cannot be neglected. Mushrooms can be added in almost any meal – stir-fries, added to salads, eaten raw or added in a wrap or some type of pita.

Eat them in whichever way you prefer, just make sure that you do it often. This is why, if you’re planning on getting the most out of your muscle-building diet, you should make sure that you incorporate mushrooms and make them a staple of your diet. It is recommended that you eat them as much as possible and include them in as many meals as possible.

10 Reasons The Gym is Better Than a Girlfriend

Ah, the gym, that glorious place where people forge iron physiques and leaves them with great memories of hard work and camaraderie. It’s a place where people go to transform into a stronger, more muscular and overall better version of themselves. Some people are so addicted to training that they often get depressed or anxious if they are somehow unable to go for a week, whether it’s because of injury, or business trip or simply a deload week.

What so many people fail to understand that training is one of the best therapies. It brings you mental focus, keeps your passion and drive filled with fire and teaches you discipline and strong work ethic. People who haven’t spent a single day in the gym and ever gotten the spectacular feeling of power that lifting big weights brings are often puzzled as to why some people do it and wonder how those same people don’t ever get bored of it. Oh, and by the way, in many cases the gym might be even better than any girlfriend, regardless of how “perfect” you consider her to be.

1. The gym will never lie to you

As any guy already knows, women sometimes tend to be compulsive liars. They can lie to your face if they want to get something they want and won’t even feel guilty about it. The gym, on the other hand, will always tell you the truth, it will not lie to you ever. If you’re getting stronger you’ll be able to lift heavier weight and if you’re getting weaker you won’t be able to lift as much. In the gym, you will always get the real deal and you’ll be shown exactly what your situation is.

2. The gym won’t leave you

What you will experience or probably have already experienced at some point in your life is your girlfriend leaving you. No matter how hard it might have seemed to you at the moment it was actually a blessing in disguise. The gym will never do that to you, it will always be there, and the weights will always be ready for action, unlike your girlfriend. Girlfriends are temporary but 200 pounds will always be 200 pounds.

3. The gym will not annoy you

Lots of girls have lots of bad habits and can be extremely annoying. The gym will be a safe haven from this annoyance and will put you in a good mood no matter how bad the workout was. You’ll never get annoyed at the bench press or the squat rack. It is truly a wonderful relationship between the gym and you which if you choose can last a lifetime.

4. The gym will cost you less money and in a way give you more pleasure

You might think that a gym membership is expensive, but you can bet that it will never be more expensive than having a girlfriend. A relationship entails going to dinners, buying gifts, going on expensive trips and all the usual stuff people in relationship regularly do. The pleasure you get from training it the gym is 100 times worth more than the gym membership you’re paying for. The hard work and effort that you put in the gym and the pleasure and satisfaction you’ll get from it will always surpass the pleasure you get from putting all the effort to make the relationship work.

5. Of course, the gym will make you more attractive

Has any of your girlfriends ever made you look better? The answer is straight up: no. The gym can actually transform your physique into that of a Greek god, with ideal proportions, a statue to marvel at. In the majority of cases, girls might actually contribute to you looking less like a man since they’re constantly eating all kinds of junk food and candy and offering you the same garbage.

6. You can always start smashing weights in the gym

The gym will always be there for you to smash some weights and give yourself a nice physical and mental cleansing session. It will always be ready for action, your girlfriend most certainly won’t.

7. It will make you feel a lot better

It’s a well-known scientific fact that training releases “feel-good” chemicals in your body. Everyone leaves the gym energetic and reinvigorated unless of course he/she was already ill and had no place going to the gym. The truth is that no matter what your girlfriend says to you or whatever she does can never produce the feeling that comes from when you have just finished a brutal leg workout.

Regardless of what she does or what kind of gift she gives you it’ll never even get close to the spectacular feeling of pushing your body to its absolute limits. By the way, the gym will never annoy you on how you never listened to her or responded to her needs. Every time you walk into the gym it’ll never have any needs of its own. It will always be there like a God-given gift that will allow you to feel like a man and use it as a tool for both physical and mental improvement. It’ll never disrespect you or be mean to you, the way lots of girlfriends treat their boyfriends.

8. The gym won’t cheat on you, ever

No matter the gym that you walk into, it will never cheat on you. With some girls, you won’t even have to worry about it but there is always the risk that “someone better” than you might come along. Some girls can leave you in an instant if a better looking or richer prospect shows up. The gym will never do this to you.

9. The gym will never flake on you

If you’ve got a date with the weights you can be 100% sure that they will be in the gym waiting for you. They’ll never flake on you, the way the majority of girls in today’s modern society usually do. If you’ve got a workout session planned, you can be pretty sure that no one can stop you from getting there but you.

10. Going to the gym will make you stronger

A girl cannot make you strong, but a gym can. No matter what your girlfriend tries she’ll never be able to match the gym. However, she can make you much weaker by taking up of your valuable time.

Not a single girl can even come close to the gym. You might want to remember that next time a girl breaks up with you. You have the gym, you won’t need the girl, no matter how hard it might feel.

Strengthen Your Core with this 28-Day Planking Challenge (in Just a Few Minutes a Day)


The term “core strength” in fact refers to the strength of deep muscle groups in the back, abdomen, and glutes. These three muscle groups are vital for supporting the spine and maintain balance.

However, their strength is important for all, especially for the ones who lead a sedentary lifestyle or their job involves sitting for most of the time.

If you manage to strengthen the core, you will improve the body posture, support the spine and avoid pain.

Most of you are probably unaware of the fact that core exercises do not only include exercises for the abdominal muscles. These exercises also engage the back muscles and the glutes in order to support the spine with the entire body.

This is also advisable for people who are top-heavy and often strain their back.

Yet, these exercises are far more physically engaging and mentally stimulating than the tedious sit-ups. When it comes to strengthening the core, the most beneficial exercise you can do is the plank.

Dr. Jinger Gottschall, assistant professor of kinesiology at Penn State University, states that:

“[planks] maintain the stability of the core muscles, which support proper posture by safeguarding an erect position and proper alignment of the spine” and allows for “more three-dimensional activation, from hip to shoulder, whereas the crunch is an isolated move that hits just your abs.”

Planks offer numerous health benefits despite strengthening the abs, as they improve the mood, enhance your flexibility, provide stamina, and relieve back pain.

Yet, initially, doing these exercises may be quite a challenge, as they engage more muscle groups at the same time.

However, after finishing the 28-day challenge, you will have significantly toned the core muscles, reduced belly fat, and improved your posture!

If doing the planks is a bit difficult at first, you can work your way up to a full plank by doing several modifies training steps. In the following video, Coach Tulin will provide the needed instructions:

The 28 Day Plank Challenge

The most important thing in doing planks is to maintain the right position. In his video, Scott Herman Fitness explains how to do planks correctly.

This challenge will slowly increase the intensity and difficulty levels, by prolonging the time for holding the plank position. Eventually, you should be able to hold it for 4 minutes. Yet, as you will regularly do the planks, you will gradually tone your core muscles daily.

This is the plan you need to follow:

DAY 16 – 120 SECONDS
DAY 17 – 120 SECONDS
DAY 18 – 150 SECONDS
DAY 20 – 150 SECONDS
DAY 21 – 150 SECONDS
DAY 22 – 180 SECONDS
DAY 23 – 180 SECONDS
DAY 24 – 210 SECONDS
DAY 26 – 210 SECONDS
DAY 27 – 240 SECONDS
DAY 28 – Try to hold as much as possible.

Good luck!

If You Eat 2 Bananas Per Day For A Month, This Is What Happens To Your Body

One of nature’s most underrated fruits, the bananas are one of the most popular foods in the world because of their perfect portion size, natural protective wrap and cheap price.

But did you know that bananas can provide you with some amazing health benefits?

Eating 2 bananas a day can help you control your blood pressure, keep your bowels healthy, lose more weight and protect your eyesight.

Bananas contain the natural sugars sucrose and fructose which give them their sweet flavor, but are also packed with vitamins, minerals and fiber which makes them a healthy addition to your lunch. In particular, bananas offer a decent amount of vitamin B6, vitamin C, manganese and potassium. The average banana contains 467 milligrams of potassium and only 1 milligram of sodium, which can protect against atherosclerosis. Besides the cardiovascular benefits, the potassium found in bananas helps promote bone health by decreasing the amount of calcium excreted through urine and preventing the bones from thinning out at a fast rate.

As with any other fruit, the nutrient content of bananas changes as they ripen. In this case, as a banana ripens and turns dark yellow, its levels of antioxidants that protect your body against heart diseases and cancer increase. And according to recent studies conducted in Japan, the full ripe bananas with dark patches on their skin produce the largest quantity of TNF (Tumor Necrosis Factor), a cytokine that fights abnormal tumor cells in the body by stimulating the production of white blood cells and assisting their communication.

So, the riper the banana the better it’s immunity-boosting and anti-cancer properties – in fact, bananas with dark spots are 8 times more effective in improving the function of white blood cells than green bananas. Research done on ripening bananas confirmed that TNF prevents tumor cells from growing and spreading. So instead of throwing away bananas that have developed dark spots with the assumption they’re rotten, eat them to get a nice boost of nutrients that can protect your health from various serious diseases.

But that’s not all that bananas have to offer to your health.

4 Unique Exercises for a Strong Core

Putting some effort into sculpting your midsection will bring you a lot more than a summer-ready six-pack. A strong midsection can improve your overall efficiency at the gym and increase the benefits from pounding all that iron around while a weak core will limit the amount of weight you can lift and put you at risk of back injury.

Your core, i.e. your glutes, hips, abs and pelvic floor, is the central place where your power to perform any complex movement is generated. You can forget about the crunches – they will neither strengthen your core nor help you define your abs. They simply don’t work your abs in the way they were designed to perform and put too much stress on the discs of your spine.

In order to work your core more effectively, you need to give equal attention to all the muscles involved in this group and develop them to work as a team. How? Try these excellent simple exercises to really strengthen and stabilize your core and bring your performance to its maximum:

1. Floor bridge hold

Lie on your back on the ground and bend the knees. Slowly lift your pelvis up, while keeping the back straight, until your torso and thighs form a straight line. You should feel a decent tension in the glutes and abs. Hold the position for 90-120 seconds, then slowly lower the pelvis down. Perform 5 sets.

2. Russian twist

Lie down on the floor with bent knees, holding a light weight plate with the hands. Lift your upper body, balancing the torso on the tailbones and create a “V” shape with the thighs. Fully extend the arms in front of you (they should be parallel to the ground), then twist the torso and move the plate to the right side while breathing out.

Remember, the torso should be the only part of the body to move while the glutes and legs are firmly planted on the ground. Return to the central position and twist on the other side. Perform 3 sets with 20-25 reps on each side, without pausing between reps.

3. Woodchopper

Performing this exercise regularly improves the connection between the upper and lower body, which in turn contributes to a stronger core. Start by standing with feet at shoulder width apart and holding a weight plate with both hands.

Slowly move the plate up over one shoulder with arms fully extended, then lower it diagonally until it’s outside the opposite knee, bending and twisting at the waist but keeping the back straight. Return to the starting position by reversing the movement in a controlled manner. Perform 3 sets with 12-15 reps on each side.

4. L-hang

This is a difficult exercise that requires a high level of shoulder and arm strength to sustain the hold and strong abs to keep the legs parallel to the ground, but it’s incredible at building greater core strength. If you can’t do it at first, don’t give up and instead give yourself some time to practice and increase the strength of your arms.

It can be performed on a pull-up bar or high-bar. While hanging, lift your legs up until they become parallel with the floor, keeping the knees extended. Hold as long as possible. If this proves to be too difficult, keep the knees bent instead of fully extended. Perform 4 sets with as many reps as you can.

The Top 12 Reasons Why the Deadlift Is One of the Best Exercises Ever

The deadlift is one of the best movements for increasing overall muscle mass and strength. For lots of bodybuilders and fitness enthusiasts, not to mention powerlifters, it’s their favorite exercise and if asked if they had to choose to do just one exercise for the rest of their lives, almost all of them would answer the deadlift. If you’re in doubt about what to train on any particular day and don’t have a plan, then you can’t go wrong with the deadlift. It trains almost every muscle in your body and saves you time, which you would otherwise spend on 5 different machines to train each muscle separately.

Learning how to deadlift is not that difficult, however for some, it may take some time to get used to the movement. The simplest way in which you can explain how this movement is done is telling the lifter to pick the barbell off the ground, then put it back down. However, if you want to get into specifics, the deadlift consists of several movement patterns, which can be mastered to lift the weight as efficiently as possible.

Why should you deadlift?

Well, first of all, they are hard to do. Sometimes brutally hard. If you are doing them the right way, you will produce lots of tension in your body and your whole body and your heart will be extremely taxed. The sheer amount of muscle you will need to engage just to pick a barbell off the ground cannot be compared to any other movement. The squat comes really close, as well as the overhead press and the bench press, but not as nearly as the deadlift.

They are essential to building a strong and aesthetically pleasing physique. They help build incredible strength, athleticism and will make you an all-around bad-ass. Not everyone can lift incredible pounds off the ground and not be a hulking beast. You might ask why this is the case?

That’s because compound movements which engage multiple muscle groups at the same time are unmatched in building strength, muscle and using energy. These are the things that will change your physique most efficiently and efficiency is what will give you results most quickly. People nowadays want results faster and the best way to get results in fitness is to train smart, not necessarily harder. The deadlift fulfills these two criteria perfectly.

So, let’s recap: when an exercise involves multiple muscle groups simultaneously, we call that exercise a compound exercise. Since multiple groups of muscles are working together to lift the weight, you need to create incredible tension in every muscle fiber. This requires a tremendous amount of energy.

The deadlift involves the following muscle groups: hamstrings, glutes, spinal erectors (lower back), abs, calves, lats, hip muscles, quads, upper back, shoulders, forearms and many smaller stabilizer muscles. One could argue that some upper body muscles like the chest get engaged as stabilizers since they have to be maximally contracted to support the torso while pulling the weight.

When you exert yourself on a heavy deadlift, the cascade of hormones that is released has no match. The body becomes flooded with the primary male hormone testosterone, as well as growth hormone. Of course, this doesn’t last very long, but maintaining such a hormonal environment can help tremendously in building incredible strength and muscle size and shed fat at the same time.

There’s also something to be said about the primal feelings that come with a heavy deadlift. Yes, I did use the word primal. But getting in touch with the part of you that has to seriously overcome great fear, fight against what feels like an immovable object, and experiencing the joy that comes with hitting a goal you’ve been working tirelessly towards is good for your damn health.

There’s no other feeling that matches that of walking up to a bar loaded down with plates, pulling the shit out of it, and knowing that you just fought gravity. And won.

That’s me. Fighting gravity and winning. There are a few things I could do to clean up the setup and pull. At the time that was a big pull for me though. Now that weight is quite a bit easier to get.

Knowing all of this is great. Deadlifts can help build an ass that gets plenty of attention as you walk by, and everyone loves that.

What are some of the other benefits?

1. Deadlifts build overall total body strength better than any other exercise

2. Deadlifts help shed body fat thanks to the dual wielding lightsaber of heavy lifting. Your cardiovascular system works hard, so you burn calories. You build strength and muscle, which means you burn more calories at rest. Thanks to the loss of body fat, and in the increase in muscle size you look double jacked.

3. Deadlifts improve your posture (stronger lower back, ass, and hips lead to better postural alignment)

4. Doing Proper deadlifts prevents bad lower back issues later in life.

5. Your prip strength goes through the roof. Not like you fellas out there need it.

6. You become the most badass person at your gym if everyone else is scared of heavy weights

7. Deadlifts double as cardio, because your body has to work so hard to get oxygen during a heavy set of deadlifts.

8. The short-term hormonal effect of deadlifting is unmatched. This is one of the key reasons deadlifts can bring physique changes unlike anything else. Hormonal change for the good = physique change for the good.

9. Deadlifts help with running faster and jumping higher, something every athlete wants.

10. Deadlifts help with hip extension (hip thrusting) something your sex partner wants you to work on.

11. Nothing compares to the rush you get of completing a heavy ass set of deadlifts. It’s good for your mental health and sanity. Think I’m kidding? Next time you’re stressed to the max go pick up heavy shit and tell me how you feel.

12. It’s the most functional exercise known to man. Ever pick something up off the ground? Then you’ve deadlifted. Deadlifting makes you better at that.

In the ranking of exercises, there is no one greater than the deadlift. Not the squat (though that’s a close 2nd), not the bench, not the curl. But continually telling you that wouldn’t do any good in convincing you to go deadlifting like actually doing it and reaping the benefits. Do yourself a favor. Go out, pick up a barbell, pick that shit up, put it down, and repeat.