Booty Busters

By Cristin Lalone

Elm Staff Writer


Ever check yourself out in a full-length mirror starting at your head and looking down your body till you get to your butt and not like what you see? There is a lot more than squats you can do for your gluteus maximus. A few exercises I will mention are hip lift progressions, explosive lunges, squat to sumo, and the bridge up.

For hip lift progressions, you need to start out on a mat to relieve pressure on your back. First, lie on your back with your arms at your sides, knees bent, and your feet on the floor. Then, lift your hips toward the ceiling and hold for one count, and then lower your hips back down. Repeat this for 60 seconds, squeezing your glutes and hamstrings at the top of your range of motion.

For explosive lunges, start with your feet together and your hands on your hips then lunge forward with your right leg. Then you jump up, switch legs in midair, and land with your left leg in a forward lunge. Repeat this for one minute.

Squat to sumo is an exercise where you begin with your feet about hip-width apart and your toes pointing forward. Keeping your knees directly above your ankles, sit back into a squat. Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.

The bridge up is a classic exercise that works your butt, legs, and abdominals if you do it correctly. This is another exercise I suggest doing on a mat or padded surface to relieve some backpressure. You start out lying on your back with your knees bent and your feet planted on the floor. Next, press your hips upwards and squeeze your butt at the same time. Lastly, lower your hips slowly back to the floor and do as many reps and sets as you desire.

You can find many more interesting exercises to work your rear end by searching “butt exercises” or similar searches on Google, Pinterest, and YouTube. By searching these places, you can usually see pictures and sometimes videos of these exercises to make sure you are doing them correctly.

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