Are you doing squats? If the answer is yes, that’s great. But, lets change that for a while and try these seven exercises that we’ve put in together to target the glutes and hamstrings. Lets start! These exercises will give you a fitter, firmer butt.
Choose your five days in a week and do 3 sets of 10 reps, each exercise. When you feel ready go up to 15 reps.
Marching Hip Raise
Lie on your back, knees bent, feet flat on the floor. Now, form a straight line from your shoulders to the knees by lifting your hips off the floor. Next, lift one leg off the ground, but make sure you don’t move your hips down. Keep your hips and torso square throughout the whole movement. Push through the heel instead of the toe on the supporting foot.
Single Leg Hip Raise
Lie on your back, the knees bent, feet flat on the floor at hip-width apart, and hands at the sides. Now, push one leg off the ground and straighten completely. Engage your abs and press the bottom heel into the floor, while driving the hips upwards and finishing the move by squeezing the glutes. Back to the start and repeat.
Swiss-Ball Hip Raise and Leg Curl
Lie down with your back flat on the floor, and legs resting on top of a Swiss ball. Roll the ball away from you with your feet until your legs are fully extended and the ankles are on top of the ball – starting position. While keeping the shoulders on the floor, press down with your feet and raise your hips off the floor. Now, bend your knees to pull the ball toward you and keep going as far as is comfortable. Hold for a count and get back to the starting position. Repeat.
Stand straight and set up a barbell with the weights you want to use in front of you on the floor. Now bend at your hips and knees and grab the barbell with an overhand grip about twice as wide as shoulder-width. Now, stand and thrust your hips forward while squeezing your hips and keeping your lower back straight. Pause, than get back down to the starting position while keeping the barbell as close to your body as possible. Note: make sure you don’t overload the barbell to avoid back injuries.
Grab a pair of dumbbells and hold them at arm’s length in front of the thighs. Feet at hip-width apart, knees slightly bent. Now, without moving the knees, bend at your hips until your torso is parallel to the floor. Pause for a second, and push your hips forward, while squeezing your glutes tightly to get back to the starting position.
Single Arm Dumbbell Swing
Stand straight, feet at shoulder-width apart, holding a dumbbell in front of the hips. Then, slightly bend your knees and get the weight between the legs. Now push your hips back and thrust them forward to swing the weight forward until it gets between the stomach and chest height. Keep your knees slightly bent while swinging. Push your hips back and keep swinging back and forth.
Lie on the side, legs stacked and knees bent at 45-degree angle. Use your top arm to steady your frame. Now, engage your abs by pulling the belly in to help your stabilize the spine and pelvis. Raise the upper knee as high as you can, but don’t move the lower leg off the floor. Pause and get back to the starting position.