11 EXERCISES TO GET THE BEST BUTT WORKOUTS


1.FIRE HYDRANTS – BIG

Position yourself on all fours in a table top position. Circle your working leg back, up and to the side and then down to return to start. Knee must remain bent at 90 degree angle the entire time. 25 x each leg.

 FireHydrant-Big






2.FIRE HYDRANTS – SMALL

Same move, but this time make the knee circles smaller and quicker. Position yourself on all fours in a table top position. Circle your working leg back, up and to the side and then down to return to start. Knee must remain bent at 90 degree angle the entire time. 25 x each leg.

FireHydrant-Small


3.CROSSOVER KICKBACK

Position yourself on all fours in tabletop position. Pull working knee forward as if trying to touch the shoulder, then travel the leg back as you reach and straighten the leg back at a cross diagonal direction. Repeat. 25 x each leg.

 CrossOver-KickBack


4.BENT SIDE – LEG LIFT

Lay on side with knees bent and in front of your hips. Lift top leg to open the knee towards the sky and then lower back down to start. 25 x each leg.

 BentSide-LegLift


5.SIDE – LEG KICKS

Lay on side with knees bent and in front of your hips. Extend the top leg forward in a kicking motion. Repeat this several times kicking and bending the leg forward from the knee. 25 x each leg.

Side-LegKicks


6.SIDE KNEE OPENER WITH KICKOUT

Combination of previous two moves. Lay on your side. From the bent leap position, lift the top leg to open knee to the sky, lower to start, then kick the leg forward extending from the knee, return to start and repeat. 25 x each leg.

 SideKnee-Opener-Kick


7.SINGLE LEG HIP LIFT

Lay on your back with one knee bent, foot on the floor and the other leg out straight. With your hands behind your head, lift hips and straight leg off the ground to squeeze the “glute”, then lower to start and repeat. 25 x each leg.

 SingleLeg-HipLift


8.STANDING LEG KICKBACK

Start by standing facing your partner and holding each others hands for balance and support. Lift straight leg back and up; repeat this lifting/kicking motion for the duration of the exercise. 30 x each leg.

 StandingLeg-KickBack


9.BALANCING SQUAT

Stand on one leg with hands together at heart or stretched up over head. Bend your standing leg in a plié as other leg reaches back on the diagonal, then stand up on balancing leg as you pull the other leg up to side under armpit in a standing abdominal crunch. Repeat exercise, balancing on one leg the entire time. 20 x each leg.

Balancing-Squat


10.LUNGES

Walking lunges. Start standing, then step one foot far forward. As you land, bend both knees to arrive at low lunge, Stand and walk the other leg forward to repeat the same move on the other leg. 2 x intervals of 20.

Lunges


11.SQUAT

Start by standing with feet a few inches wider than your hips and arms reaching up to the sky. Bend knees and reach butt back to come into a deep squat. Stand and repeat. 2 x intervals of 20.

Squat

Activewear from Bandier.com
Workout GIFs by Andy Zou
Special thanks to Katherine Greiner from KG Body





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