Junk in your Trunk – 17 Ways to “Tighten up” that Junk in your Trunk
Posted on 25. Oct, 2008 by Keith Scott in Fitness, Muscle Building
I get requests from people (mostly women) all of the time to help them “tighten up” their back side…”Junk in the trunk” if you will….so here is a quick list of 17 things you can do to make that happen.
- Squats – All kinds, sumo, barbell, dumbbell, hack
- Stop wasting your time on the leg extension and leg curl machines
- Step ups – Find a step or bench and get moving. Make sure you step all the way up, squeeze the glute and all the way back down.
- Incorporate Lunges into your program. Make sure these are big step lunges. You can do front, walking, and reverse lunges.
- Dead Lifts will give you that “badonkadonk” faster than anything else.
- Stability Ball Curls – Flat on your back, legs on the ball, hips up the whole time. Squeeze the hammys and glutes on each rep. Sure way to get your junk tight.
- Work Split Squat Jumps into your daily program to hit those glutes and upper hammys
- Squat Jumps – Start in a squat position, and jump as high as you can in the air. Land and repeat. Make sure you are getting as low as you can to get maximum butt involvement.
- Try Sled Drags as a new way to target your “junk”
- Plate Pushes are an excellent way to build up your glutes and other parts of your legs.
- Pull Throughs - excellent exercise to target the glutes, hamstrings and low back
- Plan on doing some Glute Ham Raises as part of your butt training. Great way to get the butt and hammys fired up and looking good.
- Burpees!!! Tremendous fat burning, butt shaping interval workout. Make sure you are doing these. Add a jump at the end.
- Stay away from ab/adduction machines, these are a waste of your time. Like most machines, this will only target small muscle groups and not do anything for your glutes.
- Add Dumbbell Swings to your program, and make sure you are extending your hips, squeezing your butt on each rep.
- Glute Bridges - on your back, knees bent, push up from your heels, squeeze the butt and hold. Repeat. Awesome way to fire up the glutes and keep your junk in check.
- HIIT on the stationary bike – Gotta burn the fat, build the muscle to get the booty.
