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Do you ever wonder why volleyball players have such great glutes? A volleyball player must be able to jump high and have power to spike a ball at the same time. This requires plyometric training, which is characterized by explosive movements such as box jumps, jumping scissor lunges, power skips and bounding. These plyometric movements create not only powerful glutes, but glutes that are full and round, from the development of fast twitch muscle fibers.
Try these moves for some serious butt and legs action. Perform these two exercises consecutively without resting. Rest for 1-2 minutes, then repeat two more times. Try adding this combination to your workouts 3 days a week for incredible results!
Exercise 1: Kettlebell Squat to Swing
Take your feet hips distance apart, with the weight in both hands, palms facing down to the floor. Squat and swing the kettlebell between the legs, and as you come up, squeeze the glutes as the weight comes to shoulder height. Do this as many times as you can for 45 seconds (keeping good form!). If you don’t have a kettlebell, you can use an 8-10 lb dumbbell.
Exercise 2: Box Jumps
Make sure your landing spot is secure and solid. You can use a plyo box, strength bench or a sturdy bench at a park. Prepare for the jump by bending at the hips aswell as the knees as you swing your arms back. The higher the box, the deeper your preparation should be. Take off with both feet at the same time. Get your knees up high while in the air. Land with both feet at the same time. Perform 12-15 jumps.