Perk Up That Booty

by Gabriella Patel on January 7, 2015

Having a toned behind not only looks better than a saggy bum, but it will greatly reduce stress that is placed on the knees by distributing weight to the backside and hamstrings. Focusing on strengthening the entire leg has plenty of benefits, but chiefly reduces the possibility of injury on those beat up knees.

 

JogIn these non-machine workouts that are designed to target that area, you’ll hit the glutes across a variety of movement patterns. This enables the development of a round, filled-out backside, likened to circuiting sets of flat bench press, incline bench press, and chest flies to sculpt a well-rounded chest. But the best workouts also help round out other muscle-groups that you will feel in the quads, calves, abs, and even shoulders, while benefitting from a significantly elevated calorie burn.

 

Romanian Deadlifts

 

  1. Stand upright and hold a barbell in front of your body at thigh height.
  2. Place a slightbend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins.
  3. Hold the stretch for 1 second, contract your butt, and accelerate back up to starting position.

 

Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and emphasize the stretch behind your knees during the downward part of the motion.

 

Stability Ball Leg Curls

 

  1. Lie on your back with your heels on top of a stability ball.
  2. Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
  3. Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle (you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings).
  4. Hold the contraction for ½ second, then roll the ball back out to full bridge and repeat.

 

If this is too easy you can amp up the intensity by completing each curl with one leg, while keeping the second leg elevated in the air.

 

Dumbbell Side Lunges

 

  1. Stand tall with two light dumbbells.
  2. Take a large step to the left and squat down laterally until your left thigh is parallel with the floor and the dumbbells touch the ground.
  3. Sit back over the back half of your butt, with most of the pressure on your heels, and resist any pull to hunch forward. Press through your butt and return back up to start.
  4. Repeat for the right side and continue to alternate.

 

Dumbbell Sumo Squats

 

  1. Stand up tall with a wide stance, one step out from shoulder-width, and hold a dumbbell or kettlebell in between your legs.
  2. Draw your shoulders back, maintain a flat back, and slowly squat down until your quads are parallel with the floor. Use your core and a strong lower back to resist hunching forward.
  3. Powerfully contract your butt, press through your hamstrings and heels, and return back up to start. Your heels drive the ascension — NOT your toes.

 

Barbell Reverse Lunges

 

  1. Stand tall with a barbell loaded on your back. Tighten your core, draw your shoulders back, and stagger your feet so that your left leg is in front of your right.
  2. Take a step backwards with your right foot and lunge down until your knee is slightly above the floor/left quad is parallel to the ground.
  3. Powerfully press through your heel and glutes, and explosively ascend back up to starting position.
  4. Repeat a full set with your right side and then switch to the left.

 

 

Choose 3 of these 5 workouts to work on, but don’t overdo it. 3 sets of 12 reps, per exercise, is standard — and rotate often. You’ll burnout your glutes and hamstrings, elevate your butt to an ideal growth state, and leave your legs shaking in full-blown Jell-O mode!

Gabriella Patel

Gabriella Patel

Health Contributor at Creative Bioscience
I grew up in a family who has a long history in natural supplements. I've always found such a greater level of health and well being because of the choices I've made to seek natural and organic products. I've taken a lot of my knowledge now to be able to help others make the right decisions to achieve a higher level of wellness. From what I've seen most of where the problems come from is what we put in our bodies, and what we're not. I hope to shed some light on many issues we all face. Subscribe to my work Gabriella's favorite product is Detox Diet 1234
Gabriella Patel

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