The number one butt and thigh exercise - Juice Daily

The number one butt and thigh exercise

Bottom (being pushy and obnoxious): “Get out of my way thighs! I can’t get through.”

Thighs (in a squashed voice): “Get off me bottom! You’re so heavy!”

If that’s the kind of conversation your butt  and thighs appear to be having with each other, perhaps you should try weighted sled training, the exercise move gaining traction that used to be reserved for athletes but is finding its way into studios across the country as an integral part of high intensity circuit training.

“The sled work is an optimal conditional tool to develop speed, explosive power and overall anaerobic conditioning,” says Phil Farmer, a sports scientist from High Low Fitness in Sydney’s Ramsgate.

“It forces you to use a great level of hip extension, and when you push off, the main muscle you will use is the glute max,” says Farmer, “you’re also recruiting a lot of hamstring and then the hip flexor as well. It’s a great strengthening exercise for the whole area below the hip joint.”

  • Check out Bodypass for more HIIT and sled studios

So if you’re in the market for a firmer, higher bottom and smoother, toned thighs, the weighted sled should be a part of your regular routine. “It also engages the core,” says Farmer, “so you don’t lose power and get stability through the hips. It’s basically a whole body workout that drives you through the movement.”

It’s not easy however. A 30 second blast on the weighted sled expends serious energy and you can find yourself slowing down towards the end. How do you work it into a routine?

“We incorporate it into our high intensity interval training circuit where we could be doing work intervals anywhere between 30 and 60 seconds – the sled adds that extra challenge. Ours is a 20m sled rather than the traditional 10m, which yes, does make you work harder,” says Farmer.

And if you’ve got an injury, it can help you build strength around the knee and hip joints without aggravating it further – depending on the injury.

“It strengthens the muscular tendonis support around the knee and hip joint, so it adds stability to these areas. You can even walk with the sled and get these benefits,” says Farmer, which might sound a tad more appealing to a beginner sledder.

One of the benefits of High Intensity Interval Training is that it employs multi-plane body movements which better mirror our movements in every day life, and therefore are more beneficial to our bodies.

“Multi plane movements are highly beneficial. You’ll see a bigger push away from the traditional single-plane movements like a leg press in an old-school gym and a push towards things like weighted sleds as they are multi plane. Multi plane movements train the body in how it naturally moves and has greater application in every day life,” Farmer says.

Work the sled into a routine with lunges, squats, kettlebell lifts and deadlifts for serious butt and thigh action.

  • Check out Bodypass for more HIIT and sled studios


Nedahl Stelio

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Nedahl Stelio

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Nedahl Stelio is the editor of The Juice Daily, and a self-confessed health nut. A mother of two, Nedahl has been a journalist for over 18 years, is a former magazine editor and author of Mojo Mama Secrets. She believes barre is the new pilates, coconuts will never go out of fashion and that everyone should eat eggs for breakfast.

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