I Like a Sore Butt and I Cannot Lie


Today, I want to talk about the butt, ladies. The sore butt, to be precise. (And, no, I can never resist a good opportunity to reference Sir-Mix-A-Lot in a headline. I’m helpless against his shake-that-healthy-butt attitude.)

See, after suffering from the most ironic of all ironic injuries back in 2010, I’ve taken an even greater notice of my rear. While a firm, good-looking rear is always a plus, I’m much, much more concerned with how it performs—actually, if it’s working at all. Said previous bum injury was caused by a weak glute that wasn’t firing. And after months of treatment, exercises and painfully easing back into things (taking that much time off was tough for me physically and mentally), I finally got it working again. Weak as it was, I could run a few miles and do lunges, but it had never felt really, really powerful. (And who doesn’t want a powerful rump to sprint and jump and shake with?!)

For the last year though, I’ve really focused on getting it not just functional but also STRONG. In my workouts at the Fit Pit, I have a coach (thanks, Coach Brian!) watch my form closely when I do squats and lunges to make sure my alignment is right (knees point out, not in!) and so that I don’t revert back to any of my former glute-lazy ways when my legs begin to tire. And, Ryan and I have started a more regular and formalized Olympic weight-lifting program, where I’m doing deadlifts, front squats and back squats (we’ll soon add upper-body work to the mix, too). Again, we’ve been taught to do these PERFECTLY (thanks, Coach Brett!).

And the coolest part? I know that I’m doing them right because my glutes are So. Damn. Sore. It’s pretty awesome. The other day we did skier’s lunges (where you put one foot up on a plyo box and lunge with dumbbells in your hands), and the next day I could point to all the different parts of my glutes that had worked—and hard. I know it sounds strange and a bit masochistic, but it’s like a gift from my body that says, “Hey, thanks for working me right where I need it!”

Not to brag…okay, I’m going to brag: I’m dang proud of my progress strengthening my glutes one correctly performed squat and lunge at a time. It’s slow going, but a few more months of this, and I just might have a fitter bottom than I ever thought possible! (Hmmm. I sniff a healthy goal/New Year’s resolution for 2013 a brewin’…)

Are you working on any weaknesses in your body? Are you overcoming an injury—even a year or more out? How much do you watch your form when you’re doing strength work? Let’s chat about it! —Jenn


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  1. nic. says:

    TOTALLY AGREE. Between squats and deadlifts, I have to roll my butt on the roam roller for about 15 minutes after a lifting session. It feels silly, but completely amazing.

  2. Nikki says:

    I’ve had a lot of knee injuries this year. I’m physiologically prone to them but then a skiing accident in March had me on crutches for several months. I had to quit powerlifting and took time off from my dojo while I recovered. After I got off of the cane my trainer devised me a rehab program based on German Body Comp development- lots of one legged squats and split squats to strengthen the supporting muscles around my knee. Also saw my sports doctor and did acupuncture and chiropractic work. It’s been a long road to recovery and I’ve had some setbacks but I am getting better every day!

  3. Ashley says:

    Ok so it’s funny that you posted this because since working out I’ve too had a sore butt but not as you have posted., Mine is severely galded after each 1 hr workout. So much so that I can’t sit down and in bad pain. Is there anything I can do pre-workout that will prevent getting this? Vaseline in the area? ty!

  4. Megan says:

    I’ve been struggling with a couple herniated disks in my lower back for about two years now, which like you caused most of my left leg not to fire (now it’s only my left calf that won’t catch up). Sounds like I’m 70 right? But I was only 18 when it happened. I was a collegiate track athlete when I first learned of my injury and avid gym rat. Just a few weeks ago I was able to run for over 10 minutes for the first time, as long as there was no asphalt involved. Unfortunately there will be no more squatting, dead lifting, or hang cleaning for me anymore (even though I try and set myself back way too often). Fortunately, I have been able to come up with my own untraditional workouts using different equipment and loading techniques. I love getting sore from these workouts because I know I’m doing something right… even though everyone at the gym looks at me like I’m crazy.

  5. Do you know of any pre-butt stretches you can do to reduce the pain from a butt-work out?

  6. Haha, LOVE the Sir-Mix-A-lot headline. I like a sore butt, and I can’t lie either ;).

  7. Helen says:

    Loving the headline! I always do about 15 minutes of thigh stretching yoga. WORKS MIRACLES!