My Favorite leg exercise:)
Whether you are just a beginner, intermediate or advanced athlete, you can benefit from the 5 Favorite Butt Exercises. Combine them together for a nice workout or incorporate some of them into your already existing training routine!
Personally I like to work out as little as possible and have as much results as I can!
That’s why I came up with a collection of my 5 favorite butt exercises, which really make me sweat in no time!
Well, the best way to work your muscles and to have consistently great results, is to keep them guessing. I change my routines very often by varying weight and intensity of the exercises.
Glutes are one of the biggest muscles in our body, so training it hard benefits both the “booty” look and weight-loss. You burn more calories and speed up the metabolism by training large muscle groups.
1. Kung Fu Horse Stance
Kung Fu is the oldest Martial Art. Most of the fitness exercises are based on its fundamentals. Kung Fu stances are the basic blocks or modern routines. I would like to introduce to you my favorite move that works not just your glutes, but legs, abs and arms. One very powerful move!
Alignment:
Lower Body:
The Knees should be slightly bent to lower the center of gravity and also to enable more rapid movement and flow into other positions. The feet should be shoulder width apart and slightly turned inward. They should not be turned in to far as to inhibit movement.
Upper body:
The shoulders should be square and relaxed, the back should be straight. The hands should be in an upturned fist (inverted Ram) resting just above the sash with the elbows well back to allow forward movement or in front of you.
Your goal is to stay in this position for up to 3 minutes. If you can do just 30 seconds, that’s fine. Practice it and move towards the goal of sustaining The Horse Stance for 3 minutes. Trust me, although, it’s low impact exercise, you’ll break some serious sweat doing it!
2. Sumo Dumbbell Squat
This move really targets your glutes. You can do it with or without weight.
Alignment:
Start by holding a dumbbell in each hand between your legs. You may also hold just one dumbbell with two hands as well. Your feet should be wider than shoulder width and your toes pointed slightly outward at a 45 degree angle.
Breathing:
Breathe out as you lower the weights down to the floor and breath back in as you move back to the starting position.
Execution:
Proceed to squat down until the dumbbells almost touch the floor. Your hips should drop back and down while your knees stay directly above your feet. Repeat for the required number of repetitions
3. Tuck Jumps
The tuck jump is a great plyometric exercise for building base power and strength in the legs. This is a very anaerobic exercise and requires a certain amount of base fitness. To make it slightly easier, pause on landing between each jump until you can manage to continue the full amount of repetitions without stopping.
Alignment:
Stand upright with knees and feet hip width apart.
Drop down into a half squat by bending at the knees and hips.
Execution:
From that position power up as fast as you can at the same time swinging your arms through and up in front of you.
As you jump up bring the knees up towards the chest as high as you can
Land back on both feet and as soon as you touch down repeat again.
Jump for 30 seconds as fast as you can, rest to catch your breath and then repeat.
4. Single Leg Squat
Raising the back leg onto a bench or exercise ball makes the split squat exercise much more challenging as you will have to rely on your balance to perform the exercise correctly. This will place more emphasis on the stabilizing muscles and core.
Alignment:
Position yourself in front of a gym bench so the back of your legs are touching the edge of the bench.
Execution:
Take a normal step forwards away from the bench and bring both feet together
Reach back with one leg and rest the top of the foot on the surface of the bench.
Bend the leading leg at the knee and squat down as far as you can comfortably go.
Hold the position for a second.
Then push back up through the thighs and hips to the start position.
Complete the desired number of repetitions and then swap legs.
To add even more of a challenge, rest the trailing leg on top of an exercise ball.
5. Butt Bridge
Alignment:
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Another version, more advanced version, of this exercise is to place your feet on a fitness ball.
Execution:
Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to
So, here are my 5 favorite butt exercises for you. Try it and let me know how you like it 
© 2012 Created by Runners For Life.
