5 Fresh Exercises to Lift Your Butt

5 Fresh Exercises to Lift Your Butt

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tom corbett

What your glute routine is missing

By adding easily adjustable weights to the glute exercises you've employed for years, you'll go no-holds-barred on your backside-just in time for bikini season. IFBB figure pro Larissa Reis is reaping the rewards from front to back. Swap in these weighted variations to sculpt your own drop-dead derriere. Tip: Adding„ ankle„ weights „better„ targets „all„t hree„ glute„ muscles the „maximus,„ medius,„and„ minimus. 

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tom corbett

Weighted Squat

Works: Core, Glutes, Hamstrings, Quads With„ both „weights „secured „together „around„ your„ waist, „stand „with „your „feet „wider „than „hip „width,„ pointed„ out „at „45-degree „angles „and„ hands „at „eye„ level,„ with„ upper „arms „parallel „to „floor„. Keeping „glutes „tight, „lower „until „thighs „are „parallel„ to „the „floor„.„ Then „rise „up „from „the „squat „without„ locking „your „knees „at „top.„Do „2„ set s„of „30 „reps. 

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StepMill with Weighted Leg Lift

Works: Glutes, Quads, Hamstrings As„ your „front „leg„ strikes „the „step, „simultaneously „lift „trailing „leg „upward„ and„ flex„ glutes„. „Draw „leg „back „to „step „and„ perform „with „other „leg.„ Repeat „for „60„ steps „(30 „raises on„ each „leg). Grasp„ the „support „bars„ of„ a„ StepMill„„ with „both„ hands „at „the„ top „step,„ wearing„„ five-„to „seven-pound„ ankle „weights „on„ your„ ankles.„ With„ StepMill„ at„ a „slow „to„ moderate „pace, „begin „stepping, „taking„ every„ other „step.

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Fire Hydrant Side Hip Lift

Works: Outer Hips, Glutes, Core Assume „same„ leg „and „arm „position„ as „hip„ lift„.„ Keeping „your„ right„ knee„ bent„ 90„ degrees,„ lift „your„ leg„ upward „and „out„„ to „your „right „side,„ flexing„ your„ glute„ until„ your„ right„ knee „is„ at„ hip„ level.„ „Bring „your „right „knee „back„ down„ without„ touching„ floor.„Repeat „for „2„ sets „of „20„ repetitions„ each „leg.Tip: This „move„ even„ works „without„ weights. „Just„ make„ sure„ to „focus „on„„ good„ form.„ 

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tom corbett

Quadruped Hip Lift Crossover

Works: Core, Glutes Wearing„ ankle„ weights,„ place„ your „left„ forearm„ on „the„ floor„ and„ right „palm „on „the„ floor,„ shoulder-width „apart, „with „your „left„ elbow „directly „under „shoulder.„ Position„ your „knees „hip „width„ on„ the „mat.Lift„ your„ right „leg„ up „toward „the „ceiling,„ your „leg„ slightly „bent„. „Drop „your „knee„ downward „crossing „it „over „back „of „left„ knee„ without „touching„ it „to the „floor„.„ Repeat „for „2„ sets „of „20 „reps „each „leg.  

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tom corbett

Bridge to Pelvic Lift

Works: Core, Glutes Lie„ on „your „back„ with „feet„ hip„ width „and„ ankles „directly„ under„ knees.„ Hold„ weights„ at „your „waist, „secured„ with „your „hands„.Lift „your„ pelvis „upward„ into „a„bridge„ until„ your „knees,„ back, „and„ shoulders „are „in„line„. „Flex „glutes, „hold, „then „return „to „start. Advanced:„ Elevate „just„ the„ balls „of „your „feet„ during„ the „bridge,„ remove „weight,„ and „do „20 „more reps to failure.„reps„to„failure.  

Back to intro

What your glute routine is missing

By adding easily adjustable weights to the glute exercises you've employed for years, you'll go no-holds-barred on your backside-just in time for bikini season. IFBB figure pro Larissa Reis is reaping the rewards from front to back. Swap in these weighted variations to sculpt your own drop-dead derriere. 

Tip: Adding„ ankle„ weights „better„ targets „all„t hree„ glute„ muscles the „maximus,„ medius,„and„ minimus. 

Weighted Squat

Works: Core, Glutes, Hamstrings, Quads 

• With„ both „weights „secured „together „around„ your„ waist, „stand „with „your „feet „wider „than „hip „width,„ pointed„ out „at „45-degree „angles „and„ hands „at „eye„ level,„ with„ upper „arms „parallel „to „floor„. 
• Keeping „glutes „tight, „lower „until „thighs „are „parallel„ to „the „floor„.„ Then „rise „up „from „the „squat „without„ locking „your „knees „at „top.
• „Do „2„ set s„of „30 „reps. 

StepMill with Weighted Leg Lift

Works: Glutes, Quads, Hamstrings 

• As„ your „front „leg„ strikes „the „step, „simultaneously „lift „trailing „leg „upward„ and„ flex„ glutes„. „Draw „leg „back „to „step „and„ perform „with „other „leg.„ Repeat „for „60„ steps „(30 „raises on„ each „leg). 
• Grasp„ the „support „bars„ of„ a„ StepMill„„ with „both„ hands „at „the„ top „step,„ wearing„„ five-„to „seven-pound„ ankle „weights „on„ your„ ankles.„ With„ StepMill„ at„ a „slow „to„ moderate „pace, „begin „stepping, „taking„ every„ other „step.

Fire Hydrant Side Hip Lift

Works: Outer Hips, Glutes, Core 

• Assume „same„ leg „and „arm „position„ as „hip„ lift„.„ Keeping „your„ right„ knee„ bent„ 90„ degrees,„ lift „your„ leg„ upward „and „out„„ to „your „right „side,„ flexing„ your„ glute„ until„ your„ right„ knee „is„ at„ hip„ level.„ 
• „Bring „your „right „knee „back„ down„ without„ touching„ floor.„
• Repeat „for „2„ sets „of „20„ repetitions„ each „leg.

Tip: This „move„ even„ works „without„ weights. „Just„ make„ sure„ to „focus „on„„ good„ form.„ 

Quadruped Hip Lift Crossover

Works: Core, Glutes 

• Wearing„ ankle„ weights,„ place„ your „left„ forearm„ on „the„ floor„ and„ right „palm „on „the„ floor,„ shoulder-width „apart, „with „your „left„ elbow „directly „under „shoulder.„ Position„ your „knees „hip „width„ on„ the „mat.
• Lift„ your„ right „leg„ up „toward „the „ceiling,„ your „leg„ slightly „bent„. „Drop „your „knee„ downward „crossing „it „over „back „of „left„ knee„ without „touching„ it „to the „floor„.„
• Repeat „for „2„ sets „of „20 „reps „each „leg. 

Bridge to Pelvic Lift

Works: Core, Glutes 

• Lie„ on „your „back„ with „feet„ hip„ width „and„ ankles „directly„ under„ knees.„ Hold„ weights„ at „your „waist, „secured„ with „your „hands„.
• Lift „your„ pelvis „upward„ into „a„bridge„ until„ your „knees,„ back, „and„ shoulders „are „in„line„. „Flex „glutes, „hold, „then „return „to „start. 

Advanced:„ Elevate „just„ the„ balls „of „your „feet„ during„ the „bridge,„ remove „weight,„ and „do „20 „more reps to failure.„

reps„to„failure.