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Butt Exercises

Looking for the best butt exercises to really tone up and shape your rear end? Are you fed up of having a saggy oversized butt and ill fitting jeans? An effective glutes exercise will really firm up those saddle bags so you can have a bum to be proud of. The benefits of an effective butt exercise don’t just stop there. Having strong gluteus maximus muscles will help you to excel at your favourite sport.

WorkoutBOX contains the best buttock and glute exercises - to help you build a firm toned butt that will ensure your body is in great shape & proportion. It’s time to kiss good bye to that sagging wobbly bum, and get some serious shape to be proud of!

Leg Exercises : All | Thigh | Butt | Hamstring | Calf

Leg Muscles

Leg Exercise Muscles
Ab Exercise Muscles

See Also » Leg Workouts

Box Jumps

Intermediate
Box Jumps
Box jumps are a great exercise for developing strength, power and coordination in the legs and abdominals. An impact exercise like plyometric box jumps also helps to develop bone density and improve cardiovascu 
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Targets : Buttocks View Exercise

Breathing Squats

Advanced
Breathing Squats
The breathing squat integrates breathing techniques within each repetition of a full movement barbell squat. Performing squats in this way allows you to recover adequately between repetitions whilst at the same 
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Targets : Buttocks View Exercise

Burpee

Intermediate
Burpee
The Burpee is an exercise that combines multiple movements together in one exercise. There are at least 3 variations of the burpee, each one increases the challenge by adding another move to the exercise. This  
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Targets : Buttocks View Exercise

Center Jump

Intermediate
Center Jump
Center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develop power, stren 
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Targets : Buttocks View Exercise

Center Jump, Dumbbell

Advanced
Center Jump, Dumbbell
Dumbbell center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develop pow 
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Targets : Buttocks View Exercise

Center Jump, Medicine Ball

Intermediate
Center Jump, Medicine Ball
Medicine ball center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develo 
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Targets : Buttocks View Exercise

Clean and Press, Barbell

Advanced
Clean and Press, Barbell
The clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back arms and shoulders. There is a lot of technique required to perform the barbell clean and press correctly 
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Targets : Buttocks View Exercise

Clean and Press, Dumbbell

Advanced
Clean and Press, Dumbbell
The dumbbell clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back, arms and shoulders. Performing the clean and press exercise with a dumbbell is great for workin 
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Targets : Buttocks View Exercise

Dead Lift, Barbell

Intermediate
Dead Lift, Barbell
The deadlift will give your lower body a complete workout as it is a combination of multiple joint movements with lots of muscles involved. It will build leg and back strength and teach you to handle heavy load 
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Targets : Buttocks View Exercise

Depth Jump

Intermediate
Depth Jump
The depth jump is a great exercise for developing reactive power in the legs. It's ideal for improving your vertical jump height so it will benefit players of sports such as basket ball, rugby and volleyball.
Targets : Buttocks View Exercise

Full Clean, Dumbbell

Advanced
Full Clean, Dumbbell
The full clean is an effective exercise for developing explosive power, and is performed by extending the knees, ankles and hips, dropping under and catching the weight. Below you'll find a video guide and step 
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Targets : Buttocks View Exercise

Glute Kicks

Beginner
Glute Kicks
Targets : Buttocks View Exercise

Hip Abduction Machine

Beginner
Hip Abduction Machine
Targets : Buttocks View Exercise

Hip Adduction Machine

Beginner
Hip Adduction Machine
Targets : Buttocks View Exercise

Leg Press Machine

Beginner
Leg Press Machine
The leg press machine is a great way to enable beginners or even more experienced exercisers to develop strong, powerful muscles in the legs and buttocks. It's a good alternative to the more advanced free weigh 
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Targets : Buttocks View Exercise

Leg Press Machine, 45 deg

Intermediate
Leg Press Machine, 45 deg
The 45 degree leg press is a great way to work the muscles in the buttocks, thighs and calves. It's easier for less experienced exercisers to perform than a barbell squat because the fixed path movement of the  
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Targets : Buttocks View Exercise

Lunge, Forward Backward

Intermediate
Lunge, Forward Backward
Targets : Buttocks View Exercise

Lunges, Dumbbell, Alternating

Intermediate
Lunges, Dumbbell, Alternating
Performing alternating lunges with weights helps to build muscle and strength in the buttocks, thighs and calves. They do require quite good balance and coordination and therefore a beginner would be advised t 
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Targets : Buttocks View Exercise

Lunges, Dumbbell, Forward

Advanced
Lunges, Dumbbell, Forward
Performing lunges with additional weight is quite a challenging exercise. If you want to get really tight buttocks then this is the exercise to do. You need to have perfected the standard forward lunge before p 
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Targets : Buttocks View Exercise

Lunges, Forward

Intermediate
Lunges, Forward
Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and build muscle and strength in those areas. They do require quite  
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Targets : Buttocks View Exercise

Lunges, Reverse

Intermediate
Lunges, Reverse
Reverse lunges are a great bodyweight exercise for working the legs and lower body. They can be performed in all different directions to increase the challenge and develop strength and balance. They do require  
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Targets : Buttocks View Exercise

Power Clean, Barbell

Advanced
Power Clean, Barbell
The power clean is an Olympic skill transfer move. It's ideal for developing applicable strength and speed for particular sporting disciplines. This is a very technical movement which takes lots of practice to  
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Targets : Buttocks View Exercise

Push Up, Burpee

Advanced
Push Up, Burpee
The burpee push up is an effective combination exercise for developing strength & power in the whole body, and is performed by combining the standard push up with a squat & squat thrust. This version of the pus 
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Targets : Buttocks View Exercise

Side Lunges

Intermediate
Side Lunges
The standard lunge focuses on the buttocks and upper leg muscles so taking the movement out to the side works the outer thighs (abductors). This also helps to develop the flexibility of the inner thigh which is 
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Targets : Buttocks View Exercise

Split Squat, Dumbbell, Single Leg

Intermediate
Split Squat, Dumbbell, Single Leg
Raising the back leg onto a bench or exercise ball makes the split squat exercise much more challenging as you will have to rely on your balance to perform the exercise correctly. This will place more emphasis  
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Targets : Buttocks View Exercise

Split Squat, Jump

Advanced
Split Squat, Jump
The jumping split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered, jumping between reps. Incorporating a jump whilst alternatin 
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Targets : Buttocks View Exercise

Split Squat, Jump, Dumbbell

Advanced
Split Squat, Jump, Dumbbell
Targets : Buttocks View Exercise

Split Squat, Prisoner

Beginner
Split Squat, Prisoner
The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. The split squat is also known as the static lunge and is a  
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Targets : Buttocks View Exercise

Squat

Beginner
Squat
A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before mo 
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Targets : Buttocks View Exercise

Squat Jump

Beginner
Squat Jump
The squat jump is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise help to power & 
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Targets : Buttocks View Exercise

Squat Jump, Dumbbell

Advanced
Squat Jump, Dumbbell
The squat jump using dumbbells is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise 
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Targets : Buttocks View Exercise

Squat Jump, Medicine Ball

Intermediate
Squat Jump, Medicine Ball
The squat jump with a medicine ball is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exe 
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Targets : Buttocks View Exercise

Squat Jump, Steps, Everest

Advanced
Squat Jump, Steps, Everest
Squat jumps up stadium steps, AKA 'Mount Everest' is an effective exercise for developing the quads and glutes, and is carried out by repeatedly performing squat jumps up a long flight of stairs (min 250 reps). 
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Targets : Buttocks View Exercise

Squat Spassov

Intermediate
Squat Spassov
The spassov squat is an effective exercise for the quads and glutes, and is performed by adopting a split squat position with the trailing leg suspended on a gym bench. This increases the intensity of the squat 
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Targets : Buttocks View Exercise

Squat, Barbell

Intermediate
Squat, Barbell
The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordin 
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Targets : Buttocks View Exercise

Squat, Dumbbell

Intermediate
Squat, Dumbbell
The dumbbell squat is a great all round exercise that works all the lower body parts as it is based on multiple joint movements in the legs. Your abdominals and core muscles get a good workout too. Using dumbbe 
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Targets : Buttocks View Exercise

Squat, Dumbbell, Sumo

Intermediate
Squat, Dumbbell, Sumo
The dumbbell sumo squat is an effective exercise for developing the quads and glutes, and is performed by executing a squat with the legs extremely wide. This squat position specifically works the inner thigh ( 
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Targets : Buttocks View Exercise

Squat, Low, Ankle Hops

Intermediate
Squat, Low, Ankle Hops
The low squat ankle hop is an effective exercise for developing the quads and glutes, and is performed by starting in a squat and slightly extending forcefully to jump. Below you'll find a video guide and step  
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Targets : Buttocks View Exercise

Squat, Low, Ankle Hops, Vertical Jump

Advanced
Squat, Low, Ankle Hops, Vertical Jump
The low squat ankle hop with vertical jump is an effective exercise for developing the quads and glutes, and is performed by starting in a squat and slightly extending forcefully to jump. The addition of the ve 
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Targets : Buttocks View Exercise

Squat, One Leg Stair

Advanced
Squat, One Leg Stair
The one legged stair squat is an effective exercise for developing the quads and glutes, and is performed by executing a pistol squat on one leg on a stair or gym step. This exercise is very advanced and will r 
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Targets : Buttocks View Exercise

Squat, Prisoner

Beginner
Squat, Prisoner
Slight variation of the standard manual resistance squat. Helps to promote correct back posture for squatting. Ideal for warming up or conditioning the muscles if you are a beginner. Below you'll find a video  
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Targets : Buttocks View Exercise

Squat, Saigon Spassov

Intermediate
Squat, Saigon Spassov
The Saigon spassov squat is an effective exercise for the quads and glutes, and is performed by adopting a split squat position with the trailing leg suspended on a gym bench or step. This version of the spasso 
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Targets : Buttocks View Exercise

Squat, Smith Machine

Intermediate
Squat, Smith Machine
The smith machine squat is a really good way for less experienced gym goers to gain strength, technique and confidence for squatting. Once you have mastered the squat technique and conditioned the leg muscles f 
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Targets : Buttocks View Exercise

Squat, Smith Machine, Narrow Stance

Intermediate
Squat, Smith Machine, Narrow Stance
Targets : Buttocks View Exercise

Squat, Speed

Intermediate
Squat, Speed
The speed squat is an effective exercise for developing strength and power in the quads and glutes, and is performed by standing with the feet shoulder width apart and squatting down below parallel with your we 
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Targets : Buttocks View Exercise

Step Up

Beginner
Step Up
The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up with that leg. It will also help to develop balance and coordin 
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Targets : Buttocks View Exercise

Step Up, Dumbbell

Intermediate
Step Up, Dumbbell
The dumbbell step up is a great exercise for working the buttocks and legs. It will develop leg strength very quickly and improve your balance and coordination.
Targets : Buttocks View Exercise

Step Up, Explosive

Intermediate
Step Up, Explosive
The explosive step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body and the opposite knee up. This plyometric version of the 
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Targets : Buttocks View Exercise

Step Up, Explosive, Alternating

Advanced
Step Up, Explosive, Alternating
The explosive alternating step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. This plyometric version of the step up w 
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Targets : Buttocks View Exercise

Step Up, Explosive, Sideways, Alternating

Advanced
Step Up, Explosive, Sideways, Alternating
The alternating side ways explosive step up is an effective exercise for developing the adductors, quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. This exercise is al 
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Targets : Buttocks View Exercise

Step Up, Knee Up, Alternating

Intermediate
Step Up, Knee Up, Alternating
The alternating step up, knee up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body and the opposite knee up. Raising the knees c 
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Targets : Buttocks View Exercise

Tuck Jumps

Advanced
Tuck Jumps
The tuck jump is a great plyometric exercise for building base power and strength in the legs. It will help you tremendously in sports such as basketball, football, soccer and tennis to give you that explosive  
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Targets : Buttocks View Exercise

Vertical Jump

Intermediate
Vertical Jump
Vertical jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training program when looking to improve strength in the lower body as they als 
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Targets : Buttocks View Exercise

Walking Lunges

Beginner
Walking Lunges
Lunges are a great exercise for strengthening and toning the thighs and buttocks. The walking lunge increases the intensity by adding a CV element into the exercises. It helps to promote good balance and coordi 
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Targets : Buttocks View Exercise

Walking Lunges, Medicine Ball Rainbow

Intermediate
Walking Lunges, Medicine Ball Rainbow
The walking rainbow lunge is an effective exercise for dynamically warming up, and is performed by performing a lunge with each step, rotating the arms. This dynamic movement works the whole body. Below you'll  
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Targets : Buttocks View Exercise

FEATURE ARTICLE

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Butt Exercises

Butt exercises seem to be targeted by women, first and foremost, since no chick really wants to have a flat behind. It s not that the glutes aren t important for men, too, in terms of the visual appeal of their own bodies, but there s just so much folklore surrounding women s backsides that it sometimes feels like the guys can t compete. Our list of the best butt exercises, however, includes both workouts for men, as well as top effective exercises for women. We re going to be taking the fast toning and chiseling approach, which is especially dedicated to the ladies, but we ve also included a couple of tips and tricks for weightlifting exercises that target men s butts. That s because we don t want the guys to feel left out in the quest to tighten those glutes. There s absolutely no shame in admitting you care what your backside looks like; you re probably not all that up to speed on the Brazilian butt lift as the ladies, but that s immaterial. So read on, for some awesome butt training, cutting, chiseling, and sculpting exercises.

Butt building exercises for both men and women

In the following, we re going to propose a few workouts that have proven incredibly effective as a butt-lift. They are in no way strictly targeted at women, though we all know how sensitive the ladies are about their abs and glutes. It is true that women might be more interested than men in shaping up their backsides, this workout comes with a lot of benefits for men, too. If you re an athlete who needs a strong back and powerful glutes for sports like soccer, wrestling, or football, you ve come to the right place. A football kicker that makes the most of these exercises knows where it s at, since they improve the strength of kickers, as well as their speed. That s because you re essentially getting rid of the fat on your thighs and stripping down to the muscle. The muscle of the thighs and the buttocks is going to get big during this firming process, so my advice to you is that you take before and after pictures during the workout months to really gauge your progress.

That being said, remember that the exercise below are intensive, but do yield results, if a fuller butt and thighs is what you re going after. They are also going to become nice and firm, but do bear in mind that the ultimate aim of all the butt workouts described below is to bulk you up in that area, so if you re more into the bone skinny look, you might want to scroll to the next part of this post, which is geared at toning rather than bulking.

The second thing about these exercises to make butt bigger is that they re rather highly effort intensive. This doesn t mean they involve a high range of reps, or anything like supersets. In fact, the exercises are as simple as they come: the leg press and the squat. To create this highly efficient butt toning routine, you re going to want to alternate between two different workouts. The first workout (or the first stage of your routine) focuses on adding mass to your backside, while the second one aims to cut down on size. Do the first stage for a month, each Monday and Thursday, then switch to the second stage during the following month and perform these exercises to lift your butt each Monday, Wednesday, and Friday. We ll explain why sticking to these particular days is important right below.

Stage 1 exercises for your butt

The bulking phase of your butt workout can get a bit strenuous, especially if you don t have too much prior experience with working out. That s why it s important to only perform the exercises on Monday and Thursday if you do them right, your thigh (and entire leg muscle) will be sore from the activity for at least two full days. The effect you want to avoid in such a situation is known as overtraining, so aim for getting in three days of rest between workouts. Also, remember to always rest for at least 2 to 4 minutes between each set. Here s what you need to do for a butt like you ve only seen in Brazil:

Butt warm-up routine

Start off by marching or jogging in place for at least two minutes, then move straight into your usual leg stretching routine. After the jogging and stretching have been completed, pick up a light weight (either a barbell, a pair of dumbbells, or a kettlebell) and do a set of deadlifts, with at least 15 reps.

Barbell squats

Perform 3 sets of 20 reps each and make absolutely sure that you bring your thighs down to the floor, to the point where they re almost parallel to it. Bear in mind that this exercise is difficult: it will also make use of your bodyweight, not just the weight you re lifting. If at any point you feel light-headed or woozy, feel free to stop, stand, take a slow walk around the room, cool down with some fresh air, and have a sip or two of water.

Leg presses

You ll be feeling strained after the squats, no doubt about it, but the leg presses are also rather intensive. You need to put in 2 sets of 20 reps each, in perfectly proper form. This means bending your legs at a 90-degree angle at the knee. Hang in there, no matter how much this workout is starting to burn, because, if performed right, you ll be seeing results in no time.

Dumbbell lunges

Do 2 sets of 12 reps each and make sure you have plenty of space to do them. If you ve got enough room indoors at your gym or at home that s great, but if you don t, you will need to step outside for these lunges. Alternatively, if there s no outdoor space available to you, or you simply don t want to go outside, do them in place, as to avoid causing injury to someone else or to yourself.

Stiff-legged barbell deadlifts

This move, which is known in brief as the SLDL, is perhaps best performed while seated on a bench especially by beginners. It s very effort intensive, as it involves lowering the weight plates really close down to the ground, but not all the way down. For this reason, you need to make sure you pick an appropriate set of weights, which are not too heavy. Going too heavy right from the start might cause you some pain in the back. Since you want to avoid interrupting your workout, start out conservatively,

Stage 2 exercises for your butt

During stage two of your buttocks workout, you ll be isolating your lower body far more than during the first one. This means you ll be putting in many lifts that don t engage your whole body, while working toward an instant round butt, as well as one that s smaller than before. This workout may not look easy, but it s quicker and more energetic than the first one, which is why you can afford performing it on three days of the week, without that long of a break between workouts. Complete it each Monday, Wednesday, and Friday of a whole month and you ll quickly start seeing some results. Only take a minute or two of rest in between the sets.

Buttocks warm-up exercises

The same type of workout warm-up applies as above. Jog in place for a couple of minutes, then stretch your legs like you usually do. After that, however, things are a bit different: pick up a light set of weights and squat for one set of 10 reps.

Speed squats

Put in two sets of 20 reps, but with a lower weight than usual. Select a barbell (or a set of plates) that s about 70 to 80 per cent the weight you would normally use. Since these are called speed squats, you will be counting a full rep on one count up and one count down, as opposed to the count of 2 people normally use for squats. However, it s very important that you should remember to keep proper form when performing speed squats. Bend your knees into a 90-degree angle at each drop to the floor.

Thigh abductors and adductors

The point of this butt exercise is to isolate your thighs, so you re going to want to make sure you re properly seated on the bench, both for the abductors, as well as for the adductors. For the abductors, you need your back to be tightly pressed against the backrest, as well as your buttocks. The outer laterals of your knees also have to be properly cushioned at all times. Do 2 sets of 12 reps each. Do the same for the thigh adductors, but make sure you ve got the inner laterals of your thighs rested against the cushions of the machine.

Leg extensions

Proper form is very important, when performing these 2 sets of 15 reps for leg extensions. For one thing, you re going to want your hips to be pinned to the seat at all times, when doing leg extensions. Make sure the pad on the machine is holding the lowest part of your shins, then do the extensions properly don t cop out and use momentum to make the extensions easier on yourself than they should be!

Standing leg curls

Do one set of 15 reps with each leg, then do a second one just the same way. The pad of the machine needs to be positioned right over your ankles, but underneath your calves. To properly complete the standing leg curls, you need to make sure you re not swinging back and forth with mere momentum.

Glute kickbacks

You re going to do 2 sets of this exercise, but both will be completed to the point of failure. This means being unable to sustain the upswing of this exercise for more than 2 seconds. Feel free to use ankle weights, if you have them around the gym. Lift your leg to the point where the thigh is parallel to the floor and the calves are pointing up. Hold this pose for 2 seconds and try to isolate and contract your gluteal muscle as much as you can, throughout the movement. In the initial position, also try to relax your muscles as best you can.

All in all, these two workouts, which you ll be doing for four weeks (for each) will be enough to tone and sculpt your buttocks to god (or goddess) like form. However, if you care for nutritional supplements, you might want to integrate them into your regimen. The experts recommend including protein (such as MuscleMilk) in your diet, both before and after the workout. For before bedtime, you can opt for Ultra Peptide, which has got a lot of casein and zero fat, and of which you can find some relevant positive reviews online.

Butt toning workouts for women

First things first: you re not going to be able to tone your buttocks without adding some muscle mass to them, especially after having been pregnant or after weight gain. Depending on your current fitness levels, this may result in the numbers moving up on the scale. However, try not to panic too much. You re not actually becoming fatter. A pound of fat is very different from a pound of lean body mass not on the scales, but in terms of speed, energy and strength. The workout below is actually a fat blaster, with some obvious shaping, tightening, and sculpting effects. That being said, the following 5 exercises will definitely improve the way your butt looks and give you a much-desired lift, without the need for a knife or other types of costly and intrusive interventions. Just follow our free plan to tone your legs and glutes if any exercise sounds unfamiliar, make sure you check out online video tutorials.

1. Hip lift progressions

Grab a mat to position under your upper body, since this exercise involves your tailbone and lower back. In fact, when properly performed, not only will hip-lift progressions help your butt look better, but they can also aid with relieving pains in the lumbar area. Lie on your back, leaning on both arms, which should be extended at your sides. Bend your knees and keep your feet on the floor. Raise your hips up in the air, count to 1, contract your hamstring muscles and glutes, then lower yourself back down to the floor. Repeat the exercise for 60 counts and make sure not to round your back too much during the movement. An arched spine will cause you to tire quicker. To add some difficulty, extend each leg up in the air at the top of the motion. Repeat on each side for 30 counts at most.

2. Toe taps

The name of this butt exercise is pretty self-explanatory, but here s a rundown of what you re supposed to do. Simply lie down with your back on a mat and feet on the floor. Bring your feet in by bending your knees, until your thighs nearly form a 90 degree angle with the floor. Then start tapping your toes: first on one foot, then on the other. Continue tapping each foot in turn, for a full minute. This exercise works the lower part of your glutes toward giving you a rounded bubble butt, yet it also acts on your lower back. It s not uncommon to experience pain in the lower back area during the move; if you do, be sure not to bring your toes into full contact with the floor.

3. Single leg front raises

It might look complicated to balance on one foot, while you re stretching out each thigh in front, but it actually isn t, not at all. Begin in upright position, with your feet at hip-width distance. Hold a dumbbell in each hand and make sure it weighs at least 5 pounds, then, bend your right leg to lift it off the floor for about 3 inches. With your palms facing the floor, lift each arm in front of you. Make sure your arms remain straight, then raise the opposite arm above your head (the left one). Hold it there until you count to three, then lower your arm back down to the level of your chest. Perform 8 reps, with 4 for each arm, then switch to your left foot and do 8 more repetitions.

4. Kickback squat

Does this move look complicated? Does it look like you re likely to topple over while attempting to complete it? It probably does, but don t worry, your quads and buttocks are stronger than that! Begin with your legs at shoulder-width distance, lower your body into squat position, with your fists as close to your chin as possible, then lift your left leg straight out behind, with your arms reaching forward. Resume the squatting position, then switch over to the right side of your body. Continue switching from one side to the next for 60 seconds. Remember to center your body with the weight on your heels and to keep your hips aligned to the ground. Don t turn your hips to one side or the other as you kick back with each leg in turn.

5. Single-leg squats (with a towel)

Got a muffin top? No? Well, good for you, then. The rest of us mortals are going to be performing this move to get rid of that pesky flab in the lumbar area. Begin in upright position, with your feet close together. Lift your right leg and support it on a folded towel. Slide the leg a bit to the right, as you shift your weight to the other leg. Slowly slide your right leg back until you reach the initial position. Keep repeating this move on the right side of your body, with your elbows bent and your fists close to your chin. During the squat portion of the movement, bend your left knee significantly, somewhere between 45 and 90 degrees. Keep sliding for 30 seconds on one side, then switch the towel over to the left leg and do 30 more squat-and-slides for 30 seconds more.


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