Underbutt Umpf!

​I love my Saturday gym strategy. My goal: Camp out at one of the cable machines.
This takes some finagling.
The gym doesn’t open until eight. Heck, that’s late---lunch time for me.  So, I’m there early before they open to make sure I can get my “camp site”. 
The doors open and usually I’m the first one through. I love being short—I can get away with stuff like that! Or maybe by my body language, peeps figure I’m on a mission!
I grab one side of one of the cable machines and get comfortable. It’s a bit of a thrill when I’m able to nab a cable unit. During the week, I can never get one—even at five in the morning.
During my “camping trip” I work my glutes and hips. And of course, this also includes the underbutt—the area where the lower glute and upper hamstring meet—or the glute/hamstring tie-in.
So, here’s what I’ve been doing lately:
1/One-legged glute kickbacks- 12.5 lbs. 20 reps, 4 sets. Then switch sides.
2/Hip Abductors—or outside thigh muscle 7.5 lbs. 20 reps, 3-4 sets
3/Hip Adductors-inside of leg, used for bringing thighs together- same as abductors
(For abductors & adductors I do one leg, then switch.)
4/I then do a burn out on the glutes for one more set 12.5 lbs.---each side to failure.
Tips: My pace is very slow, smooth and deliberate---this is what makes it tough—for me anyway.
I also concentrate of squeezing the glute at the top. It takes me an hour to get through the above moves—again, I go slowly.
As for form, look at the picture--you’ll notice I need some practice in this area. My foot shouldn’t come up higher than my booty. That causes my back to arch—not good or safe.   
This routine may sound tame but during the week, I’ve already done legs and booty three times and run about 15 miles.
So, you can bet I’m feeling the burn in church the next day! Amen!
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