5 MOVES THAT CAN (REALLY) LIFT YOUR BUTT

| October 24, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Having a firm and lifted butt is a fitness goal for many people. While genetics play a role in determining the shape of your glutes, targeted exercises can help you enhance and strengthen this area.

In this article, we will explore five moves that can truly lift and sculpt your butt. By incorporating these exercises into your routine, you can achieve a more toned and shapely posterior. So, let’s get started and work towards those booty goals!

Plank with leg raises

  • You need to start in a plank position with your shoulders aligned above your wrists, and your body needs to be in a straight line between the top of your head and your heels.
  • Then lift your right leg and bend your knee 90 degrees, bringing your heel toward your butt and with your foot flexed, squeeze your glutes.
  • Then you have to raise your right heel towards the ceiling as high as you can.
  • Next, pause, and then you have to bring your right knee back to meet your left knee to complete one rep.
  • 2 series with between 20 and 30 repetitions each and with each leg.

Single-Leg Deadlift

  • First, you should stand on your right foot with your left leg bent in front of you, with your knee at hip height, and then contract your glutes as you slowly bend forward.
  • Next, you should extend both hands towards the floor while extending your left leg behind you.
  • Pause and then return to the starting position with control to complete one rep.
  • 2 series with between 20 and 30 repetitions each and with each leg.

Step Dumbbell Lunge

  • You should place a step or box behind you, stand up, and place your right foot on top of the step.
  • You have to bend your knees and lower your hips until your left thigh is parallel to the floor.
  • Then return to the starting position and repeat and then change legs.
  • 2 series with between 20 and 30 repetitions each and with each leg.

Donkey kick

  • First get on all fours and place your hands under your shoulders and your knees under your hips and then kick one leg back and squeeze your glutes.
  • Then you have to bend your knee, lower your leg and repeat. And then change legs.
  • 2 series with between 20 and 30 repetitions each and with each leg.

Step-ups

  • Place a box or step in front of you and stand up, step on the box with your left foot and lift your right knee.
  • Next, you must go down with your right foot and alternate legs until you complete the series.
  • 2 series with between 20 and 30 repetitions each and with each leg.