Get a Strong and Sculpted Back and Butt With This Trainer's 7-Move Workout

Updated on 3/9/2019 at 12:37 PM

There are a lot of things to pay attention to when it comes to creating a good workout. You've got to have a goal (build muscle, improve muscular endurance, max strength), your rep and set scheme needs to align with that goal, and you've got to do the right exercises. It's also important to make sure that, in general, you work all of your muscles for symmetry and balance instead of sticking to the same four exercises all of the time.

One group of muscles that deserves a lot more love and attention is the posterior chain. Not sure what that is? It's all the muscles that make up the back of your body, such as your glutes, hamstrings, and back muscles. It's easy to focus on your mirror muscles (the ones you can see in the gym mirrors, like your quadriceps and biceps), but balance is key. To help you work your posterior chain, I created this seven-move muscle-building workout. I tested it out first and was surprised by how sore it left me. Continue reading if you're ready to give it a shot.

The Muscle-Building Workout

Equipment needed: a medium to heavy kettlebell, a pair of medium dumbbells, and a sled or a row machine. If you're not sure how to select your weights, use this guide.

Before getting started, be sure to activate your glute muscles and your core muscles, followed by a dynamic warmup. This workout should be performed as a circuit, meaning you'll take little to no rest in between exercises. Once you've completed one round of all the exercises, take two to three minutes of rest. Repeat for a total of three rounds. Don't forget to cool down after.

Narrow stance deadlift: 15 reps
Push-up: 12 reps
Goblet squat: 15 reps
Pull-up: 12 reps
Weighted glute bridge: 12 reps
Row: 12 reps
Backward sled walk: 25-50 meters (alternatively, you can use a row machine and row for 250 meters)

Narrow Stance Deadlift

Select a medium-to-heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
Engage your core as you shift your hips backward, like you are going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
Still engaging your core, drive through your heels and squeeze your glutes as you lift up.
This counts as one rep.
Complete 15 reps.

Basic Push-Up

Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.
Complete 12 reps.

Goblet Squat

Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position. This counts as one rep.
Complete 15 reps.

Banded Assisted Pull-Up

Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
This counts as one rep.
Complete 12 reps.

Weighted Glute Bridge

Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
Lower down to the ground; this is considered one rep.
Complete 12 reps.

Bent-Over Row

Lean forward, and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.
Complete 12 reps.

Backward Sled Walk

Start facing the high bars on the sled. Place your hands near the top of each bar and sit down in a squat. There should be no curve in your spine.
Engage your core and begin to walk the sled backward. Take short and quick steps to move the sled. Your back should be flat throughout the entire movement and your head should be level.
Beginners should walk backward for 25 meters. Those that are more advanced should walk backward for 30-50 meters.

Take two to three minutes of rest, and then repeat all of the exercises for a total of three rounds.