The 3 Classic Butt Building Exercises
The largest and most powerful muscles in our body are the glutes. They contract to move your hips in every direction, powering you up, down, forward, backward and sideways. Since they’re huge, working them can increase your metabolic rate.
It’s time to wake up your glutes before people start wondering how your pants stay up. In today’s article, we present to you 3 of the most effective exercises to get your butt in the perfect shape.
Step-Up
Stand in front of a stepping box/platform. Your knee is at a 90-degree angle or larger and then to step up 20 times leading with the right foot, then the left, bringing both feet completely onto the bench. And then you need to return to the starting position and then lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground and then you need to switch legs and start stepping with the left foot for 20 steps.
Finish 8-12 reps then switch the leg.
Explosive Lunge
First, you need to start in a typical lunge pose, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body and then you need to tighten your core and propel yourself upwards with your right foot so that you are jumping in the air. Next, you need to switch feet mid-jump and land in a lunge, with your left foot forward and then you need to repeat for two sets of 5 reps each.
This exercise is a high-intensity exercise, but it also gets results quickly. That’s why while it is great to practice once or twice a week, be sure to keep your routine within personal limits.
Repeat this back and forth jumping pattern for at least 20-30 times on each leg.
Squat
Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position.
Do 15-20 reps initially, and then increase to 20-30, until you can do 40-50 squats.
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Source: Train Hard Team