6 Moves to Get the Best Butt Ever


The hamstrings are the most important part of lifting your butt,” Amanda Lee (@amandaeliselee), says. This combo hits the hamstrings (hard!) plus the butt and outer thighs. Cycle through the exercises, then repeat the entire routine up to two more times.

1. Squat With Side Leg Raise

How to do it: Stand with your feet about shoulders-width apart, feet facing forward, and hands grasped together at chest-height. From this position, bend your knees to sink into a deep squat, keeping your shoulders over your hips. As you extend the legs to come back up to a standing position, shift your weight into your left heel and raise your right leg straight out to the side. Release the leg to the floor with control to complete one rep. Complete 25 reps, then switch sides.

Challenge: Hold a 5- to 7-kilogram weighed bar on your shoulders for 10 to 12 reps.


2. Swaying Bridge

How to do it: Lie on your back with bent knees and feet flat on the floor with your arms along your sides and palms pressed into the floor. From this position, lift your hips to raise your butt off the ground. Without touching the floor, alternate between raising your left hip then your right hip to complete one rep. Complete 25 reps.

Challenge: Hold a 6- to 7-kilogram weighed bar or plate across your lap for 10 to 12 reps.



3. Squat Pulse

How to do it: Stand with your feet about shoulders-width apart with your feet facing forward and bend your knees to come into a deep squat position. Rise up about three inches, then sink back down to complete one rep. Pulse for 25 reps.

Challenge: Hold one 3- to 6-kilogram dumbbells in each hand.


4. Clams

 

How to do them: Lie on your left side with your left hand supporting your head, your right hand on the mat in front of you, and your knees bent and stacked. Bring your legs forward to align your knees and your hips. Keeping your toes together, lift your top knee and lower it with control. Complete 25 reps, then switch sides.

Challenge: Wear 500 gram ankle weights and extend the top leg.


5. Lifted Clams

How to do them: Lie on your left side with your left hand supporting your head, your right hand on the mat in front of you, and your knees bent and stacked. Bring your legs forward to align your knees and your hips. Lift your feet up off the ground. Keeping your toes together, open your knees your top knee and close them to complete one rep. Complete 25 reps, then switch sides.


6. Straight Leg Donkey

How to do them: Get onto all fours with your wrists underneath your shoulders and your knees underneath your hips. From this position, extend the left leg straight out behind you. Squeeze the butt as you raise the leg straight up and lower it to starting position with control to complete one rep. Complete 25 reps, pulsing at the top of the last rep for 15 counts. Then repeat on the opposite side.

Challenge: Wear 500 gram ankle weights.




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