Training specific body parts can be challenging, especially your glutes. Here are 8 great ways to train your butt!
Marching Hip Raise
Make sure you lie face up on the floor with your knees bent and feet flat on the floor. Raise your hips followed lifting one knees to your chest, lower back and lift your knee to your chest and repeat.
Single Leg Hip Raise
Lie face up on the floor. Bend your left knee and keep your right leg straight. Raise your right leg until it’s in line with your left thing. Push your hips upwards and lower your body and leg back down. Switch to other leg.
Swiss Ball Hip Raise and Leg Curl
Lay faceup on the floor and place your lower legs on a swiss ball. Push your hips you so that your body forms a straight line. Now without pausing, pull your heels towards and roll the ball as close as possible to your ball. Pause and then reverse the motion.
Load the barbell and roll it against your shins. Bend at your hips and knees and gab the bar with not allowing your back to round, pull your torso back and up,thrust your hips forward and squeeze your glutes.
Place the dumbells in front of you. Bend at your hips and knees. Grab the dumbells with a overhand grip. Keep your back rounded, stand up with dumbell.
You can either use dumbells or not at all. If you don’t want to, use your body weight. Lift your right foot behind you and bend your knee. Bend forward and lower your body as far as you can. Raise and push your body back to the starting position.
Single Arm Dumbell Swing
Grab the dumbell with a overhand grip. Hold it in front of your waist. Bend at your hips and knees and lower your torso until its at 45 degree angle. Swing the dumbell between your legs. Keep your arm straight and thrust your hips forward and squat.
Lie on your left side with your hips bent and knees bent at a 45 degree angle. Keeping your feet in contact with each other, raise your right knees high as you can while moving your pelvis. Return to starting position.