Many riders know of the importance that lies in core training and developing the all-important core strength that separates good riders from great riders. The main muscles that are typically focused on are the abs, sides and back muscles. However, the most overlooked spot that requires training is actually your butt. Your glutes are located right at the end of the core area and are the true power generators for your movement since they support every single thing that you do. In order to develop a good amount of strength in this area, you need to strengthen each part of your glutes including the outer areas which rarely get exercised enough. By strengthening your glutes, you can avoid ending up with annoying aches and pains that occur in the knees and feet due to less than optimal backside strength. heliskiing canada
Following are some good exercises that you can try out in order to make your glutes a lot stronger and more stable; just remember to do 15 reps of each exercise for three full sets and you should be well on your way to obtaining a strong butt:
A. Single Leg Stability Curl Lie face up on the floor with your shoulders flat, arms at sides and legs extended, ankles resting on a stability ball. Raise your right foot off the ball. Squeeze your glutes and lift your hips off the floor while bending your left knee and pulling the ball toward your butt with your left heel. Return to start. Repeat for a full set, then switch legs.
B. Speed Skater Stand with feet shoulder-width apart, knees slightly bent. Shift your weight onto your right leg, bending it about 45 degrees while sweeping your left leg behind you. In one smooth motion, sweep your left leg back to the left and jump from your right leg to your left, immediately bending into a half squat with your left leg as you sweep your right behind you. Alternate for a full set on each leg.
C. Step Dip Holding dumbbells, stand on the edge of a 12-to 18-inch step so your right foot is planted and your left leg hangs free. Pull your navel toward your spine and, keeping your chest lifted and back straight, lower until your right leg is bent 45 to 90 degrees. Return to start, keeping your right foot planted on the step. Repeat for a full set, then switch legs.