How to GET SEXY GLUTES! Reno Fitness Trainer- Clifta
May 31st, 2010 | 
Author:
This is the best exercise for your Glutes & Hams! It will tone, tighten, & lift your butt and give you the sexiest glutes and hamstrings in the world! 
PLEASE be careful to do or try these if you have weak or bad lower backs!!! The flat back version might be better for you if any deadlifts at all! When you do this exercise… Make sure you round your back and head over, keep your legs straight and locked, pull from you glutes and hamstrings and not your low back, and don’t try to stretch down too far if you aren’t flexible. If you are feeling the back of your knees, that means that you are forcing the stretch too much. Shorten your motion some. If you are feeling your lower back, that means that you are rotating from your low back and not your hips/glute area. Stay rounded and remember you are squeezing your butt cheeks together to lift the weight. Doing these 1-2 times per week will help give you SEXY HARD GLUTES! Beginner lifters= 3 sets of 15-20 reps Intermediate lifters= 3 sets of 30 reps Advanced lifters= 5 sets of 25-30 *Remember if you are sore, that means you need to rest until you aren’t sore anymore! Clifta Coulter Perez Reno Fitness Trainer Bootcamp Instructor Former IFBB Pro Bodybuilder
Tags: 
Sexy booty! What do you recommend as a meal before and after exercise? I’m a beginner. I’ve been working out a lot and I get extremely hungry right after working out as if I’m starving! I usually crave for carbs.
How heavy the weights should be?
i was taught to keep your back straight and shoulders back…
Thank you!
all i have to say is vince anello and 800 plus pounds one of the greatest rounded back deadlifters nice glutes baby x
Yes, you are right…. people shouldn’t perform this exercise this way with heavy weight unless they know their own bodies and are sure they know how to pull from and use, the glutes and hamstrings… that’s very important.
I am not advising anyone to lift heavy weights with this technique and am just showing how I do things and variations of different exercises.
Thank you.
world records are always set with unsafe technique, for obvious reasons.
i really wouldn’t advise any one to lift beyond very light weights with a rounded back. just watching you do that makes me cringe. there are always people who can train like this and get away with it, but it’s not the norm. the norm would be an injury, either long or short term.
Not if you do them right.
I get people all the time questioning my form on these, but if done correctly… They are the absolute BEST glute exercise.
In my hay day… I used to be able to deadlift 225 lbs. this way for 8 reps and was about 105-110 lbs.
It’s all in the glutes and hams this way.
See the post below yours on my comments for this video… it’s from Coach MacK.
Clifta
er nice back position. try this with any real weight and get a nice back injury
Thank you very much! Great compliment!
I get people all the time questioning my form on these, but if done correctly… They are the absolute BEST glute exercise.
In my hay day… I used to be able to deadlift 225 lbs. this way for 8 reps and was about 105-110 lbs.
It’s all in the glutes and hams this way.
Thank you for your nice comment!
Clifta
awesome…the WORLD RECORD in the dead lift was set in 1948 with a ROUND BACK and it lasted for over 20-years !
LUV the iexcellent nstruction _Coach Mac USA OLYMPIC COACH -Track and Field
Thank you!
Haha… I even do my flat back version with stiff legs… I just feel them better that way. I’ve tried with bent knees and don’t feel it as much.
Clifta is 100% right about rounding the back. People often get the stiff-legged dead confused and mixed up with the Romanian dead, which calls for some bend in the knees and a flat back. I love these because of the stretch they create in the glutes and hams. The longer I train, the more emphasis I put on movements that place the muscle in a stretched position.
Hi,
Yes, that is intentional to have a rounded back and work off of the bottom part of the rep. Just going up to just above the knee. You have to make sure you are rotating from the glutes though, and not the low back.
This is one way of doing Stiff legs. And yes, I like to keep my knees locked. Some don’t, but I do. I feel the exercise is more effective this way.
See my newest video which has this rounded back version and a flat back version of Stiff legs.
I see you arch your upper back, is that intentionally?
I just think itd be more safer to keep a straight back..
Also would u recommend locking the knees all the time or having them slightly bent throughout the movement?
Thank you for your opinion. There are a couple different ways of doing Stiff Legs. This is one way that strictly works the glutes. The motion is off the bottom half of the rep, with the back arched… just like I have it. The other way is with a flat back and head up. I like to use both ways depending on what kind of feel I’m going for.
I wouldn’t recommend that unless u have very strong trapezius and rhomboids, cuz ur arching too much the kyphosis (upper back) because of the form.
Better the squats, or simply running in the beach IMO.
Keep on. Best wishes.
your beautiful!! and you look great
yes i get to see u bend over baby
What does that mean?
whoa!!! que lindas piernas, estas hermosa chiquitita
Thank you!
Usually about 1 gram of protein per pound of bodyweight is a good rule of thumb. And then you can adjust from there.
4 times per week for legs and glutes seems like too many times per week.
Thank you!
Fantastic quads!