The Best Exercise for Your Butt Is

Ever since my "Better Booty Workouts" e-book came out (it's one of the bonuses that comes with The Stubborn Seven Pounds), everyone has been asking about the hip pull through.

The hip pull through.  It's like a horizontal squat, but it's also like a deadlift. 

Now, if a better butt is what you're after, I would keep working the squats and deadlifts, but the hip pull through is definitely worth adding into the mix.  It's one exercise that's all glutes, all of the time.

I've got to thank Pavel Tsatsouline for introducing me to this exercise in his book Beyond Bodybuilding.  I think Pavel said that the West Side Barbell Club uses the hip pull through to help their deadlifts.  Sometimes I use it with my clients who are having trouble transitioning from the vertical nature of a squat to the horizontal nature of a kettlebell swing or deadlift. 

And if you aren't squatting and deadlifting, you have no butt. 

Also, here's a random tip on deadlifting: If your lower back hurts after deadlifting, try flexing your butt hard and think about pushing your hips forward (just like the hip pull through), not of pulling up with your lower back.

Grab any adjustable cable machine, and use the rope handles.  Step over the cable so it's between your legs and walk out until it pulls tight.

The hardest part of this exercise is getting the balance right.  You need to have the weight of your weight forward so that the cable doesn't pull you off balance. 

At the same time, you need to set back on your feet with the weight on your heels, just like in a squat or deadlift.

Also just like a squat or deadlift, you need to fold forward at your hips.  Your lower back, on the other hand, needs to be arched (up and back).  If you are having trouble getting the hips folded forward, back arched up thing, just think about having your eyes up and your chest up. 

Then just flex your butt hard, and push your hips forward.  At the same time you are flexing your butt and pushing your hips forward, your legs straighten and lock out.

Notice that Jess isn't pulling with her arms at all.  She's holding on to the rope, but all the work is being done with her hips – just like a deadlift or a kettlebell swing.

It'll take a few reps to get the balance right – The way the weight pulls you backwards will be unusual, as we are used to weight pulling us downward.  It's worth learning. 

Another angle – weight on her heels, back arched, folded forward at the hip joint.

Flex your butt, push your hips forward, straighten out your legs!

Also, I gotta mention – you'll never have the butt you want without keeping a food log, and doing lots of high intensity weight lifting and cardio workouts.  Working your butt is like working your abs – it'll only make a difference after you've stripped the fat off of it.

Big thanks to Jessica Mobeck for modelling the exercise.  Jess is a trainer at the Colorado/Alameda 24 Hour Fitness in Denver.  If you'd like to train with Jess, she can be reached at 303-377-4424.

By Josh Hillis

The Platinum Coaching Club is about building the kind of habits that it takes to completely transform your body.  If you do the right things, you get an awesome body.  So the game is really just getting enough structure and support that you actually do the right things.

"Hey Josh, just wanted to say thank you! I'm 4 weeks in to the programme (Josh Hillis Platinum Coaching Club) and still loving it. I've lost at least 7lbs and 2% body fat already and my stomach is getting flatter by the day… I have to say I think the food log is one of the biggest parts of that – who knew that just writing down what you ate and planning ahead like that made such a difference." -Ruth Cozens

Josh is the author of the ever-popular fat loss e-book: The Stubborn Seven Pounds

If you've already completed The Stubborn Seven Pounds, take it to the next level with one of these two programs: