bend in your knees while keeping your back flat, to swing backward between your legs; then squeeze your glutes to swing the kettlebell forward and up to shoulder height; then swing the kettlebell back down (1 rep); repeat for 19 more reps.
3. Leg kickbacks
Targets your glutes but helps your core and lower back: Start on all fours with hands aligned under your shoulders and your knees aligned under your hips; lift your right knee off the ground and extend backward and upward toward the ceiling (straightening the leg); then return to start (1 rep); then repeat 7-11 reps and do the same on the other leg.
4. Reverse lunge
Stand with your feet hip-width apart and hands on your hips; take a large step back on your right foot while shifting your weight on the left foot; touch the ball of your right foot on the ground and your heel up; your right knee is at a 90-degree angle and your left knee is bent at a 90-degree angle; push back onto your heel and squeeze your glutes to lift yourself back into the starting stance (1 rep); then repeat for 7-11 more reps.
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5. Lateral band walk
Very intense butt workout and the loop band is optional: Stand shoulder-width apart with knees slightly bent; shift weight to your right leg and take a wide step out on your left side; move your right leg over to the original position while stepping onto your opposite side; continue this for 8-10 steps; repeat but in the opposite direction, where you will end up in the spot where you started (1 set); repeat for 2-3 sets.
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6. Fire hydrants
Again, start on all fours and contract your glutes as you lift your right leg up at a 45-degree angle, then lower to the starting position (1 rep); complete 7-12 more reps and do on both sides.
7. Squats
The tried-and-true butt workout where you literally “squat,” pushing your hips back into a sitting position while bending your knees and making your thighs parallel to the floor; hold the position for 2-3 seconds, then slowly lift back into the starting position (1 rep); repeat 7-11 more reps.
Final words on butt workouts
If you look up these exercises online to get a visual, you’ll see these are very familiar workouts that you have most likely done before while exercising.
Now with the encouragement to get your butt in shape, literally and figuratively, do not hesitate to get moving!
