6 Exercises To Transform Your Flat Butt
While it’s true that squats can work your glutes from every angle, they get pretty boring after, oh, a second. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. (You’re welcome.)
Ready to, ahem, round out your glute routine? Try these butt moves designed by Chelsea Dornan, a NYC-based personal trainer, and modeled by Brittany Perille Yobe, a certified personal trainer who’s racked up an Instagram following of more than 783,000 people thanks to her butt-centric feed.
Repeat each exercise below for 45 seconds to one minute on each side in the order listed, and repeat the entire set up to three times to seriously feel the burn.
Single-Leg Glute Bridge
Lie on a flat surface with your knees bent and both feet planted on the ground. As you raise one leg straight in the air, thrust your hips off of the ground, creating an arch in your lower back.
Be sure to drive through the heel of your foot in order to contract the hamstrings and glutes as you lift off of the ground.
Hydrants with Leg Extension
Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side
How to do it: Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.
Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.
Heel-Lifted Sumo Squat
Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.
Bear Plank Leg Lifts
From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position