Since I've been in Thailand, I was able to do my first ever Muay Thai workout (post coming soon) and couldn't believe how much I depended on my glute strength for all those kicks and for my overall conditioning. Luckily, a while back, I started incorporating more movements to begin building my glutes and posterior chain, and together with Namaslay® YTT strength and conditioning coach Dan Tavino, created our Namaslay® 30 Day Supplemental Glute Program. This program has helped my yoga form, my cross training strength, and now, my Muay Thai skills.
If you too want to add more glute sculpting movements to your next workout, check out the three exercises below. Be sure to leave a comment on what you think or on how much your workouts are improving.
Glute Workout
Beginners: 3 rounds of 5-8 reps for each exercise.
Intermediate: 5 rounds of 10-12 reps for each exercise.
Advanced: 5 rounds of 15 reps for each exercise.
DB Single Leg Romanian Deadlift
Beginners: Start with 5-8 reps per side of Banded Clamshells, then 5-8 reps per leg of Dumbbell Single Leg Romanian Deadlifts (RDL pro tip - to steady yourself as you lean forward, focus on a fixed point on the floor about 3' in front of your stationary foot), and finish with 5-8 reps each of Goblet Squats and Kettlebell Swings (KB Swing pro tip - only swing the KB up to shoulder height). Repeat 3 times through and determine your own weight.
Intermediate: Start with 10-12 reps per side of Banded Clamshells, then 5-8 reps per side of Dumbbell Single Leg Romanian Deadlifts, and finish with 10-12 reps of Goblet Squats with Kettlebell Swings. Repeat 5 times through and determine your own weight.
Advanced: Start with 15 reps per side of Banded Clamshells, then 15 reps per side of Dumbbell Single Leg Romanian Deadlifts, and finish with 15 reps of Goblet Squats with Kettlebell Swings. Repeat 5 times through and determine your own weight.
Remember, these movements should be added to your existing workout routine. If you want to continue to build and strengthen your glute muscles, here is the 30 Day Supplemental Namaslay® Glute Program!