3 Best Butt Exercises of All Time
By Kate Vidulich
Yeah, you do squats. But aren’t you ready to mix it up a bit?
Here’s the thing…
You don’t need to spend half an hour on the abductor/adductor machines at the gym. Or even do a million squats to get a fitter, firmer butt.
This is my secret, magic formula:
Activation – Strengthen – Fatigue
OK try this quick, 3 exercise circuit that targets your glutes and get a fitter, firmer butt just in time for Summer. You only need a pair of dumbbells – heck you could even do it with ZERO equipment.
Note: You must do these exercises in the order listed. It’s very important for the progression of the circuit.
1. Single Leg Glute Bridge (aka one leg hip extension)
It’s one of my all time favorite exercises, and you will find it in most of my dynamic warm ups. Reason being, this is the best move to fire up your glutes and get them activated – seeing as we spend too much time sitting. Plus ANYONE can do this move.
The idea is raise your hips up off the floor until your knees, hips and shoulders form a straight line. If you’re having trouble getting range of motion, try the glute bridge with both feet on the ground instead.
Do 15-20 reps on each leg.
2. Dumbbell Offset Step Up
This is a simple exercise – but one of the best for getting a sexy backside.
You may have seen plenty of variations, so here’s how to do it:
Grab a dumbbell and hold them at arm’s length at your sides. Stand in front of a bench or step and place your left foot firmly on the step, high enough that your knee is bent 90 degrees.
(A) Drive the weight through your left heel and focus on squeezing your butt. Push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated.
(B) Lower down until your right foot touches the floor. Do 8-12 reps on each leg.
Note: You shouldn’t feel pain in your knees.
As a sexy bonus, this move will help you climb stairs like a ninja 😉
3. Single leg walkout to curtsy squat
You won’t find this exercise in any textbook or magazine – because I made it up! It’s a total body move that will target your butt.
Here’s how to rock it:
First, do a reverse lunge, followed by a single leg walkout, one cross body mountain climber, a push up and then finish with a curtsy squat.
Yep, that’s one insane rep. Just aim for 5-8 reps each leg to start with and take your time. The quality of the movement is far more important than trying to rush.
Try to keep your non-working leg off the ground for the entire set.
Here’s a quick summary of the sexy circuit:
(A) Single leg glute bridge x 15-20 reps
(B) DB Offset Step Ups x 8-12 reps
(C) Single leg walkout to curtsy squat x 5-8 reps
No rest between the exercises, break for 30s at the end of the circuit and repeat for 3 rounds.
You can do this instead of cardio at the end of your workout. Ready?
Ladder Accelerator 5: One legged Gauntlet
Do the following circuit resting only when needed. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level.
Choose Your Level:
Beginner = 6 minutes as many rounds as possible (AMRAP), sub seal jacks for step jacks.
Intermediate = 8 minutes AMRAP
Advanced = 10 minutes AMRAP
A) Single leg walkout x 5 each side, seal jacks x 30
B) Single leg walkout x 4 each side, seal jacks x 25
C) Single leg walkout x 3 each side, seal jacks x 20
D) Single leg walkout x 2 each side, seal jacks x 15
E) Single leg walkout x 1 each side, seal jacks x 10
And if you love that workout, you can celebrate your “freedom” with over a hundred more body sculpting workouts here.
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Kate Vidulich, BSc, ACSM, Master CTT
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