Thursday 4 August 2016

19 Exercises For A Butt That Just Won’t Quit

shelbyduncan / Getty

Spice up your typical butt workout with any (or all!) of these 19 challenging moves. Learn how to master your form with the GIFs below, then go forth and get your glute on.

1. Curtsy Kick

Whitney Thielman

  • Stand tall with feet hip-width apart.
  • Step left leg diagonally behind right leg and bend knees to lower into a lunge. Keep spine long, shoulders rolled down, and back and abs tight.
  • Push through right heel to stand, and sweep left leg out to side.
  • Immediately move into the next rep. Don’t forget to do both sides.

2. Dumbbell Thruster

Whitney Thielman

  • Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
  • Hinge your hips back and lower into a squat. Go as low as you can.
  • Then push up to stand and press dumbbells overhead in one movement.
  • Return to squat and repeat.

3. Half Burpee

Whitney Thielman

  • Start standing with your feet hip-width apart. Bend down and place your palms on the ground and jump feet back so that you’re in high plank position.
  • Immediately jump feet forward so they land on the outside of your hands.
  • Stand and jump straight up.

4. Hip Bridge

Whitney Thielman

  • Start lying flat on your back, your knees bent and your feet should be about hip-distance apart with your heels a few inches away from your butt.
  • Lift your hips up, then lower them back to the ground.

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