The Hip Thrust

This low impact move has been proven to be the king of glute exercises. It opens the hips flexors, activates your glutes while also working the core. This move improves glute strength, increases glute size, helps you improve aesthetics of glutes by achieving higher, rounder and firmer glutes. Reduces your overall risk of injury, as strong glutes can help take stress off the lower back and also positively affect the mechanics of the hips, knees, ankles, and feet.

Adding bands and elastic resistance are a great variation to strengthen and fired up your glutes. To make it harder use a barbell and increase the load. Another way to intensify and isolate the glutes is by performing Single Leg Hip Thrust. You can also add weights and resistance bands to this variation.

To modify, start by using your own bodyweight during the Hip Thrust and place a mini band around your thighs.

Weighted Froggers

I love weighted froggers since you feel the glutes activating to a greater degree. These are very easy to perform and a great bodyweight exercise to add into your routine. Froggers also made a great regression for those who struggle to feel their glutes during hip thrusts, squats or deadlifts.

You can add these during your warm up as a glute activation drill during the general warm-up prior to the strength workout (3 sets of 10 reps), or as a finisher at the end of a workout to burn out the glutes (2-3 sets of 20-30 reps).

Clamshells

Clamshells are a fantastic way to strengthen your glutes as well as your abductors! This is a hip abduction exercise that you can use to activate your glutes and strengthen them depending on the tension of the band.This a very easy, low impact accessory exercise to incorporate in between heavy lifts, recovery days and during the warm-ups for activation.

To intensity perform Extended Range Side Lying Hip Abduction on a bench. If you are new to this exercise, start with a lighter band or no band at all and pause at the top of the movement for optimal glute recruitment.

The post Get Behind Your Glutes with These 3 Exercises appeared first on Breaking Muscle.

Aside from being the biggest muscle group in the human body, the glutes represent a crucial component of overall strength. They are Grand Central Station for every major movement and lift, and weak glutes mean weak lifts. Even when they aren’t the primary movers, such as during standing overhead press or bent-over rows, the glutes could be the little-known secret to moving bigger weight that you might be overlooking.

Make Your Bottom Your Top Priority

Many lifters will scoff at the notion that they may need better glute habits. But there are several factors to consider when you’ve decided to take your glutes, ahem, I mean matters into your own hands.

• For strength: Your glutes play a pivotal role in strength as it relates to a number of exercises. They are a crucial link in squats, deadlifts, step ups, lunges, and leg presses, as well as a key component in performance for running, sprinting, jumping, and other explosive moves.
• For health: Since your glutes play such an important role in everyday tasks, your literal mobility is directly affected. The weaker your glutes, the more difficult everyday movement will be. Getting to and from a sitting position, walking for long periods, and working with daily tasks can be greatly influenced by your glute development.
• For mobility: Many lifters complain of low back pain, and proceed to extensively stretch their hamstrings and lower back, hoping to alleviate the problem. Unfortunately, for some this doesn’t do the trick. For some of us with lower back discomfort, tight glutes may be to blame. This unseen problem muscle group can be the thorn in your side preventing you from performing squats and other lifts optimally. Be sure to adopt a thorough mobility routine for your glutes, and do it daily if necessary.
• For aesthetics: Last, nobody wants a flat butt. You want to fill out a pair of jeans, right? One of the goals that may have gotten you into lifting in the first place was gaining muscle to look good naked, or at least in swim trunks at the beach. Well-developed glutes round out (pun intended) a physique nicely.

Get Off Your Butt

One of the biggest drivers of back pain and loss of overall strength is the increasing act of sitting. Go to any place of business, doctor’s office, mechanic, or car wash, and the first thing that people do once they’re informed there will be a wait is to look for a place to sit down. All the sitting we do literally flattens the backside and helps to weaken this area. If you don’t use it, you lose it. The average healthy individual needs to stand more.

If you need to wait on your car to be repaired, go out and take a walk. Buy a stand-up device for desk work, if you work in an office. Conduct walking meetings when there are only a few participants. Whatever you can do try to circumvent the act of constantly sitting is the first step toward better glute health.

Heavy Hitters for Glute Development

I’m not about to get into the magazine programs that have you performing countless “unique exercises” that isolate your glutes. For you to get any real benefits from those types of routines, you would have to be in the gym exclusively training your butt for hours at a time. Who has time for that? Instead, I want you to get the most bang for your buck; to train in the most optimal, efficient, and effective way possible.

There are many exercises that involve your glutes directly and indirectly, so below is a list of the heavy-hitters. Most of these exercises have carryover for glute development, so you’re not in the gym doing hundreds of reps of cable kickbacks or leg lifts with ankle weights. These are designed to build strong, functional glutes that serve a purpose.

Hip Thrusts

The hip thrust is probably the most effective glute developer around. Start with just bodyweight, and then move up to a weight plate or a barbell place across your lap for added resistance. The trick is to perform this exercise in a slow and controlled manner, without haphazardly thrusting your hips with no purpose.

Step Ups

You’ll need to use a bench or box tall enough so you’re bending your knee at a 90° angle when you step up. Another tip is to press up though your heel instead of your toes. That way more emphasis will be placed on your glutes.

Back Squat and Deadlift

Few movements stimulate glute development like back squats and deadlifts. Your glutes provide a foundation of support for each lift. Without strong glutes, your numbers will never climb. The Romanian deadlift in particular enables you to use a great deal of weight and place your glutes and hamstrings in a stretch position that is rare with most exercises. Be sure to hinge at your hips, and not at your lower back.

Bulgarian Split Squat

Much like a lunge, this exercise will enable you to use a much better range of motion while stretching your glutes. Much of the load will be focused on the glutes through the stretched and contracted phases, giving your glutes one heck of a workout.

Front Foot Elevated Static Lunge

As a cross between a single leg squat and a static step up, the front-foot-elevated lunge places a deeper range of motion on your front leg, therefore giving your glutes a better stretch. Allow your trailing knee to either lightly touch the floor or stop an inch or so above.

Light ‘Em Up

Give the following workout a try twice per week to fire up your glute development. You can also perform this workout once per week in addition to your regular leg day.

The post Getting a Big, Powerful Backside appeared first on Breaking Muscle.

We never program for aesthetics, but at the end of the day, competitive athletes of all levels end up having some of the most rocking bodies around. From shredded midsections, to legs of granite, to the ever-so-sought-after bubble butt, if you want to look amazing at the beach, then you should seriously consider training like an athlete.

After years and years of building athletes for competition, I’ve come to one distinct conclusion: sports coaches know how to build strong, muscular butts.

We never program for aesthetics, but at the end of the day, competitive athletes of all levels end up having some of the most rocking bodies around. From shredded midsections, to legs of granite, to the ever-so-sought-after bubble butt, if you want to look amazing at the beach, then you should seriously consider training like an athlete.

Let’s do some brainstorming. Think of the last time you saw a track meet, either in person or on television. More specifically, think about the insane bodies of the sprinters. Or if you watch the CrossFit Games, there’s no way you can sit through an event and not see some of the best asses you’ve ever seen. What’s the common thread?

What are these groups, and others like them, doing to have such magnificent backsides?

The key to perfectly sculpted hindquarters is muscle .

Athletic Movements to Sculpt Your Posterior

The following is the recipe I use in my shop here at Cal Poly. No, I’m not trying to build big butts. I’m chasing function.

But without trying, we are also building strong, muscular rear ends. Here are a few of my favorite ideas and concepts for getting your ass where you want it.

Glute Bridges or Hip Thrusts

I would be doing Bret Contreras and his work a major disservice if I didn’t mention this first. I don’t know Bret personally, but I have read a ton of his articles on building the dream backside with the glute bridge.

Of course, the glute bridge is near the top of every list when programming for glute development. 

Whether you are going directly off of the floor, using a bench, or utilizing one of Bret’s Hip Thruster units, the intention is to isolate the glutes entirely. I’ve used this for my sprinters and my position players in football with incredible results.

Particularly with “starts,” either out of blocks or from a 40-yard dash stance, the glute bridge shows its major value in the first big push in a sprint. 

There’s one major technique piece that you need to understand. Because of our sitting culture, most of us have a degree of inefficient glute activation due to tight hip flexors. I see this as a literal epidemic with my younger athletes. If you feel this exercise primarily in your hamstrings, you have a problem.

One of the easiest ways to reassign the work is to pinch your buns together prior to lifting your hips up. This will usually redirect the responsibility back to the glutes and move the work out of the hamstrings. Also play with foot pressure.

Typically, the more pressure is directed toward the heels, the more you will feel the work move to your butt. I keep the volumes on this exercise high (in the 10-20 reps per set range).

Hinging Exercises

There are 100 reasons why athletes should do these movements, and nearly all of them apply to you.

All major hinging exercises bring the butt into play in a big way. Any time you hinge at the hip, the glutes take on a significant role in absorbing the work while acting as the stabilizer for the low back.

However, most people fail to feel the work and direct it where it belongs. Let me explain what I mean. Stop reading this, close your eyes, and with your mind alone feel your right knee cap. Don’t worry, I’ll wait.

Now do it again and feel the contours of the cap itself, the sensation of the back of the knee cap and where the patella tendon connects. Can you feel all those things?

Most of us zombie our way through our days and never feel the right knee cap, or any body part for that matter, in the way you just did. But you were able to develop a new awareness of that area of the body. When working the hinge exercises, you need to have complete awareness of your butt.

Your focus should not be what you are seeing in the mirror or the song you are listening to, but feeling every fiber of your ass working.

Most of these reps need to be performed with an intense contraction at the top of the movement, even if the weight alone isn’t enough to force it. A perfect example of this is the kettlebell swing. Most people snooze through their swings, and it makes me crazy.

The contraction your glutes experience should give you the feeling of cramping on every rep. This is where your intention needs to override everything else. Think, “I’m going to tear both butt cheeks off of the bone on this next rep.” Squeeze with everything you have.

Programming sets and reps for hinging movements can take on all kinds of looks.

For the good mornings and deadlift variations, because of the considerable loads you might attempt, we can work as high as the 20 reps and as low as an all-out single. For the kettlebell swing, keep your volume at 10 most of the time, occasionally working for 15-20 reps.

Olympic Weightlifting

The most beautiful way to combine the above activities is to do some Olympic lifting. Hinging and squatting are the name of the game for this style of training.

If you are looking for a strong, powerful midsection and want to pack muscle on your butt, this is a smart way to go.

The dynamic nature of Olympic weightlifting gives your butt serious exposure to heavy weights, consistent full range of motion work, and a perfect level of intensity.

There is one caveat though: Olympic weightlifting is very technical. Don’t venture into it until you have had some solid instruction.

Pay the money to get several sessions with someone who knows what they are doing so that you stay safe and get the most from this style of training.

Sprints and Stairs

Remember those track bodies we were talking about earlier? Those butts are not built in the weight room, they are constructed on the track. Sprinting is one of the best ways to stimulate not only the rear end but the entire lower body.

The nature of the activity can only be compared to heavy triples or single on a deadlift or squat. Most track athletes will run multiple sprints near max effort at each practice. Imagine how much thickness is being produced simply by running.

Hill sprints and stadium stairs are not just for athletes. In fact, they are as effective and likely considerably safer than flat ground sprinting.

I tend to worry about hamstring injuries in flat ground sprinting, but on a hill or stairs, the hamstrings stay protected. The climbing position forces the person to drive and dip into levels of intensity that are hard to produce in other exercises.

My recommendation is to buy a comfortable pair of soccer or football cleats and then find a hill that has your name written all over it.

Your degree of conditioning will dictate how many you do, but twenty trips up will get your heartrate up and get to the dark meat of your butt, regardless of your level of fitness. Remember, haul ass up the hill or stairs, no pun intended.

Hill sprints give you all the glute activation of flat sprints, with a little added safety for your hamstrings.

If You Like What You See, Do What They Do

There you have it. If you want a backside that looks like the athletes you admire, these movements will help you get there:

• Glute bridge/hip thrust
• Squats, reverse lunges, pistols, and step ups
• Hinging exercises (deadlift variations, good mornings, kettlebell swings)
• Olympic lifts
• Sprints and stairs
• Sled work

Remember, doing things casually, picking weights that don’t challenge you, or performing half-assed reps simply to get the set done isn’t going to build what you want. You need intensity. And intensity isn’t just about yelling, getting hyped, and going until you black out.

Intensity has more to do with your determination to give a full effort to what you are about to do. It’s about having the courage to venture into places you have never been before.

This can be how heavy you go, or how many reps per set. It can even be your willingness to venture into new ranges of motion on a given exercise. You have to be prepared to be uncomfortable and make up your mind to grind from set to set.

Unless you picked the perfect parents, most of us need to do some work to make our jeans fit just right. Athletes walk around with strong, full backsides that make most of us jealous. It makes sense to look into what they are doing and replicate their programs.

More Tips for a Beautiful Backside:

• Ladies: 3 Gym-Friendly Exercises to Develop Your Glutes
• Butt-ology 101: How to Enhance Your Gluteal Muscles
• The Do It All Exercise to Go From Dead Butt to Active Arse

Pictures courtesy of Chris Holder.

The post Want a Great Butt? Train Like an Athlete appeared first on Breaking Muscle.

We all have a butt, so how can you care for it and develop it?

Fun Facts About Your Butt

• It affects your purchase of underwear, shorts, and jeans.
• Others may notice it when you are shopping at the mall for the aforementioned items.
• You sit on it at some point during the day. Some people do it for hours.
• The primary butt muscle – the gluteus maximus – is the largest muscle in your body.
• Some are small, some wide, some average, some narrow, and some quite large.
• Among others, K.C. and the Sunshine Band and Sir Mix-a-Lot wrote songs about it in 1976 and 1992, respectively. And ZZ Top wanted to be taken downtown to look for it.

What you’ll learn

1. The basic anatomy and kinesiology of the glutes
2. If squats alone can build your butt
3. What role genetics play
4. How anthropometrics and body composition figure in
5. How to optimally warm up and train your glutes
6. Workout programs you can start right now

Basic Anatomy and Kinesiology of Your Butt

There are three main muscles that comprise your butt:

• gluteus maximus
• gluteus medius
• gluteus minimus

Gluteus Maximus

This muscle is the largest of the gluteal group. Its origin is the posterior line of the upper ilium, the posterior surface of the lower sacrum, and the side of the coccyx. Its insertion is two-fold:

First, the lower and larger portion of the gluteus maximus end with a thick tendon that passes through the greater trochanter (hip) into the iliotibial band. And there is also the gluteal tuberosity between the vastus lateralis (a quadriceps muscle) and adductor magnus.

The function of the gluteus maximus (G-max) is primarily upper leg (thigh) extension, such as moving the upper leg backward as in rising from a squat position. The same with bent-leg deadlifting, the rear-leg drive in sprinting, and simply extending the thigh backward in any hip extension exercise (i.e., glute press).

Gluteus Medius

The gluteus medius (G-med, pictured right) originates on the outer surface of the ilium above and in front of the anterior gluteal line. It also originates at the gluteal aponeurosis.

The insertion of the G-med converges on a tendon that attaches to the lateral surface of the greater trochanter (your hip joint).

Ultimately, the G-med tendon inserts into an oblique ridge that runs down and to the front of the lateral surface of the greater trochanter.

Gluteus Minimus

The gluteus minimus (G-min) originates in front from the outer surface of the ilium between the anterior and inferior gluteal lines. In back, it originates from the margin of the greater sciatic notch. It inserts on the deep surface of a radiated aponeurosis via a tendon that attaches to the anterior border of the greater trochanter.

The G-med and G-min perform similar functions, depending on the position of the knee and hip joints. With the knee extended, they abduct the thigh (out to the side away from the opposite leg). When running, they stabilize the leg during the single-support phase. With the hips flexed, they internally rotate the thigh. With the hips extended, they externally rotate the thigh.

Summary of Butt-ology 101:

• Thigh extension – G-max
• Thigh abduction – G-med and G-min
• Thigh internal rotation w/flexed hip – G-med and G-min
• Thigh external rotation w/extended hip – G-med and G-min

Unraveling Compensatory Patterns: To Clench or Not to Clench (Your Butt)

Four Points To Ponder About Your Backside: 1. “Barbell Squats Will Make My Butt Bigger”

“Barbell squats will give you a huge butt.” I hear that often. Where it came from, I have no idea.

Think about it – you work your gluteals with extreme effort when you perform lunges, certain leg presses, deadlifts, glute presses, one-leg squats, and machine squats. Are you unable to stimulate your butt with those exercises?

Add barbell squatting to your program and BAM! your ass grows to epic proportions. Barbell squats are an effective gluteal developer provided you can squat properly, but a huge butt developed solely from their use is pure nonsense. If your butt has the potential to get larger, any gluteal-targeting exercise will work if you work it with effort.

Going Beyond Mindless Movement: 10 Killer Tips to Boost Your Squat

Four Points To Ponder About Your Backside: 2. Butt Implants? No, Thanks, But(t) Genetics Are a Factor

Let’s talk about butt implants. Yes, many are artificially augmenting the size of their butt through implants. Why? The genetic factor.

They may have tried every exercise and workout in the gym but didn’t see the results they expected. You can only do so much with your butt development.

If you possess a naturally large amount of muscle mass on your backside – or for that matter an exceptionally small amount (flat-ass syndrome) – it’s probably due to your heredity.

On one end of the continuum is the flat, no-curves-whatsoever butt and on the other the “you can set a full tray of drinks on my ass” butt. Either way, you can still attempt to care for it and develop it.

Don’t Take It Sitting Down: Why I Stopped Hating My Butt and Learned to Love Being a Woman

Four Points To Ponder About Your Backside: 3. Hip to Butt Ratio

Do you have wide hips or narrow hips? Is your waist wide or narrow? This is another hereditary-contingent factor that affects the aesthetic of your butt. Your hip width is dependent on the width of your ilium, the largest and uppermost bone of your pelvis.

Naturally, a wider Ilium gives you a wider butt and a narrower Ilium offers the potential for a narrower butt. A narrow waist coupled with wide hips gives you a larger-looking butt. A wider waist and narrow hips gives you smaller-looking butt. Again, genetics rule, so good luck in your battle.

Four Points To Ponder About Your Backside: 4. Muscle to Fat Ratio

What about your ratio of muscle mass to fat tissue in your buttocks area? If you have a fat ass, literally, then shed the fat and expose your shapely musculature. If your body fat is minimal, attempt to grow some meat back there, especially if you have the flat-ass syndrome.

You cannot shape fat. Working the glute muscles will give you the best chance of “shaping” them. Over-consuming calories, performing zero exercise, and, ironically, sitting on your ass too much will give you a larger but fatter ass.

Workin’ It – Let’s Train!

So, how do you optimally work your butt? I’d bet your already doing it, but maybe you need to tweak your lower body routines and calorie intake.

Start Here: Glute Activation Warm Up for Squats and Deadlifts (Video)

Effective thigh-extending exercises:

• Barbell, dumbbell, and machine squat
• Single and double-leg leg press on devices that allow for full thigh extension
• Barbell, dumbbell, and machine lunge
• Barbell or dumbbell one-leg split squat
• Stiff-leg and Romanian dead lift
• Glute/hamstring raise
• Glute presses on an appropriate device
• Multi-hip machine thigh extension

Effective thigh abducting and exercises:

• Seated hip abduction machine
• Multi-hip machine thigh abduction
• Low pulley thigh abduction

The reality of internal and external thigh rotation is that those movements are subtle. Provided you perform the aforementioned thigh extension and abduction exercises, you will be targeting these muscles. There are no special exercises to address these muscles aside from the above.

Get In Touch With Your Butt: One Exercise to Go From Dead Butt to Active Arse

That is a pretty good list of butt exercises. I’m sure you’re doing at least a few of them. The question is, are you performing them properly (form and intensity) and using a variety of those movements within your lower body routines? Doing so will give your butt the greatest chance of becoming epic within the confines of your genetic endowment.

And don’t forget your calorie intake. Gaining excess body fat can result in a larger but softer rear-end. For that rock-hard butt, pay attention to minimizing fat storage by refining your calorie intake.

In a nutshell, to optimally care for and develop your butt work hard on a variety of thigh extending, abducting, and rotating exercises and watch your calorie intake. At the same time, hope you have been blessed with good genetics in that part of your anatomy.

Now, get up and do something. Here are routines you can start today:

• 5 Powerful Lower Body Strength Routines
• 7 Insane Leg Workouts That May Make You Take Up Basket Weaving
• 7 Short and Sweet Resistance Training Routines to Develop Your Legs
• The 6 Best Exercises for a Bigger, Stronger Booty

Photos courtesy of Shutterstock.

The post Butt-ology 101: How to Enhance Your Gluteal Muscles appeared first on Breaking Muscle.

One of the first things that made me like Strong Curves was that it addresses the typical concerns of female training without pandering to them or watering down the training. So much of the time what I see happening in globo-gym settings is that strength training is disguised in an effort to get women to do it. And, as a result, women don’t get proper strength training and, even worse, they think they’ve experienced it and they now don’t understand why they need it. (FYI: Anything involving colored dumbbells and a Bosu ball is not strength training.)

But any woman who wants a nice booty needs to do strength training. And the truth is, a huge number of the women who step foot into a gym, whether it be a CrossFit box or a globo-gym, are there to build a better booty. So it only makes sense that one of the authors of Strong Curves: A Woman’s Guide to Building a Better Butt and Body is none other than the “Glute Guy” Bret Contreras. The book is co-authored by one of his clients, Kellie Davis, who went from overweight mom to physique competitor under Bret’s tutelage.

The book begins by discussing the uniqueness of the female body and why the glutes in particular are so important (and not just for aesthetics). There is also a fair amount of discussion of the pelvic floor muscles, which will be appreciated by just about any woman whose done box jumps or double unders. There are also a couple pages of the book that address why and how to work out while pregnant.

Chapter 5 outlines the Strong Curves eating plan. There’s really nothing new to be said about nutrition, but it does give a lot of nice information in the form of charts and lists, as well as provides you with every mathematical equation you could possibly need to determine your caloric needs. And yes, this plan will require you to count some calories. (And yes, if you’re measuring your food in any way already, including using the size of your palm, you’re already practicing caloric restriction.)

Starting with Chapter 7 Brett begins outlining the Strong Curves exercise program. The program consists of three or four full-body workouts per week, although there is also a “glutes only” version of the program that is also explained. As Brett explained the program, there were two points he made that really stuck out to me:

1. Doing too much ab work just makes your core thicker and therefore gets you further away from having the “coveted X-frame,” as co-author Kellie Davis calls it.
2. 98% of women have cellulite. Just think on that one for a minute, and then never fuss about the fact that you have it again.

The book details four different twelve-week programs:

1. Booty-ful Beginnings Program for Beginners
2. Gluteal Goddess Program for Advanced Lifters
3. Best Butt Bodyweight Program (for at home)
4. Gorgeous Glutes Program (lower body only)

Each program is broken down into weeks 1-4, 5-8, and 9-12. There is a workout A, B, and C for each of three three phases. If you are doing four workouts per week, you do workout A again on your fourth training day. For every program the book also provides a full set of blank training logs that can be easily photocopied and taken to the gym with you.

Each workout follows this template:

1. Glute Dominant Exercise
2. Horizontal Pull or Vertical Pull Exercise
3. Quad Dominant Exercise
4. Horizontal Press or Vertical Press Exercise
5. Hip Dominant, Straight-Leg Hip Dominant, or Hamstring Dominant Exercise
6. Glute Accessory Exercise
7. Linear Core Exercise
8. Lateral or Rotary Core Exercise

From page 164 through to page 320, the book becomes a massive, detailed reference guide. There is a glossary of terms followed by in-depth instruction for every movement used in any of the twelve-week programs, as well as instruction on warm-up and mobility drills. For every exercise you will see:

• Multiple clear, color photos
• A definition of the movement
• Mention of where you should feel it in your body
• Tips for execution of the exercise

I really appreciated the layout of this book. The middle section where the workouts are presented is very streamlined. Each workout takes up only one page and includes sets, reps, and photographs (see photo below). If you are an experienced exerciser, you’ll be able to go workout just with this information. For beginners who might not remember or know every movement, you have the reference section to turn to.

My one critique of this book would be the way the reference section is organized. There’s no index to quickly flip to an exercise and since it’s organized by categories such as “Straight Leg Hip Dominant,” “Vertical Pull,” and “Lateral/Rotary Curve” in an order that doesn’t seem to be outlined anywhere in the book, it could take someone a fair amount of time to locate the exercise they’re looking for. An easy fix would have been to put the page number next to each exercise on the workout pages so a beginner could flip right to the appropriate exercise. So my one tip for anyone buying this book would be to write the page numbers in yourself on the workout pages, if you think you might need a reminder of proper technique.

Overall I think this book is a great resource for both beginner and experienced female athletes. It is full of quality information, as well as quality training programs. And while they are full-body workouts, if you’re looking for booty, I can honestly say, these workouts made my glutes hurt.

“Strong Curves: A Woman’s Guide to Building a Better Butt and Body” is available for $22.33 at Amazon.com.

The post Book Review: “Strong Curves” by Brett Contreras and Kellie Davis appeared first on Breaking Muscle.