We know the importance of working your entire body, but there’s something extra gratifying about feeling the burn in your butt. So while you say 50 Shades of Grey, we say 50 shades of glutes. And these moves below will whip your butt into shape.
Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these 10 sculpting moves you’ll need a medium-weight set of dumbbells (try starting with 8 to 10 pounds and go heavier when you can). Add a few of the exercises to your current total-body routine
Stand with feet slightly wider than hip-width apart, holding a weight on each side of body with palms facing in. Push hips back and lower into a deep squat, drive through heels to stand.
Hold weights in front of body at shoulder height. Step right leg diagonally behind left leg and bend knees until front thigh is parallel to floor. Keep spine long, shoulders rolled down and back and abs tight. Push through left heel to stand, and sweep right leg out to side with foot pointed. Immediately move into the next rep.*
Stand with feet hip-width apart, holding the dumbbells in front of thighs with palms facing body. With a slight bend in knees, push hips back and slowly slide weights down legs toward floor while keeping spine long and abs tight. Push through the heels to return to standing.
5 O’Clock Lunge
Stand with feet together holding one weight in front of body at chest height with a hand on each end. Take a big step with right leg, rotating away from the body towards the five o’clock position. Keeping left foot flexed and chest lifted, bend right knee to lower into a side lunge. Push through right heel to stand, rotating back to starting position.*
Single-Leg Deadlift To Lunge
With feet together, stand tall, holding one weight in right hand in front of right thigh, left hand on hips. Shift weight to left leg, keeping a slight bend in knee, and raise right leg behind body while lowering weight toward floor. Return to standing, raising right knee to hip height. Then sweep right leg directly behind body, placing ball of right foot on floor and bending both knees to lower into a reverse lunge. Return to start and immediately move into next rep.*
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