Ask anyone what exercise they think is best for the backside & I can assure you most will say it’s the squat. You can’t even scroll past an Instagram or Pinterest feed without seeing “Squat Challenges” posted.

OF COURSE, a squat is incredibly effective for most of us in achieving a better butt, but what about those who are quad dominant, have bad knees, or just simply don’t like performing squats? How about one of my favorite glute building exercises, the…

Once you get over the initial & somewhat embarrassing movement pattern, you will begin to see the significant difference that this exercise can make. It isolates the backside, making your butt more lifted & round.


Use your body weight at first to master the technique, then move onto weights you are comfortable with, increasing as you get stronger.

H O W – T O :

Set-up: Start by setting up a bench or aerobic steps, so that the bottom of your shoulder blades touch bench. Bring your feet in closer to your butt.

Lift: Pressing through your heels, lift your hips off the floor. Focus on contracting your glutes. Your weight should rest on your heels. Extend your hips until they form a straight line with your knees and shoulders. Make sure the end range of motion comes from the hips – squeezing the glutes together at the top of the movement – and not from your back.

Stretch your hip flexors (pre & post-workout). You won’t activate your glutes enough if your muscles are tight.

*Disclaimer: Please see a physician before performing any workout/exercise ;) *

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Written by Amy