Cool Moves to Improve Your Butt

How does our STRONGCAMP director Jessie Hilgenberg sculpt a lower half that’s worthy of short shorts? With moves that offer a little variety and target the glute-hamstring tie-in (that area right under your butt that’s tricky to target).  Give these three exercises a try and just remember: it will be worth the burn.

How to: Warm up with a few minutes of high knees, jogging on the spot, and jumping jacks. Then grab a resistance band (the kind with handles works best) and a couple of dumbbells or weight plates and get ready to feel the burn.

RESISTANCE BAND KICKBACK
Sets: 3 | Reps: 15-18 per side

Set Up: Secure one end of a resistance band to a stable object and the other end to one foot or ankle. Facing the object, stand back about two feet or until you’ve created resistance in the band. Reach forward and grab the object with both hands.

Action: Shift your weight to one leg. Keeping a microbend in your standing leg, tighten your core and contract your glutes to slowly raise the working leg out behind you until it is approximately parallel to the ground. Hold at the top of the movement, then slowly lower down. Complete all reps on one side then switch legs.

WEIGHTED INCLINE LUNGE
Sets: 3 | Reps: 20 per side

Set Up: Stand in front of a set of stairs (or a foot away from a raised platform) holding a weight in each hand at your sides.

Action: Step one foot forward up onto the first or second step and lower into a lunge until your back knee is just above the ground. Pause, then extend through the hips and knees to rise up, driving through your front heel and returning to the starting position.

WEIGHTED SUMO SQUAT
Sets: 4 | Reps: 15

Set Up: Holding a single dumbbell or weight plate, stand with your feet wider than shoulder-width apart with your toes pointed out slightly. Extend your arms downward so the weight is between your legs.

Action: Keeping your back straight and chest lifted, bend your knees and lower into a deep squat until your quads are parallel to the ground.  Keep your knees pointing towards your toes. Contract your glutes and raise back up, but do not fully straighten your legs. Lower back down and repeat for all reps.