7 Best Exercises To Firm Up The But.
There’s a good reason to give your butt some extra attention during your next workout. Actually there are a few. “A powerful butt is a fitness game-changer,” Rob Sulaver, CSCS, certified sports nutritionist, and owner of Bandana Training, tells SELF. “Your butt is the foundation of many primary patterns you do throughout your training,” he continues. So that means strengthening your glutes will help you be become a better runner, yogi, rower, weight lifter, grocery lifter, kid lifter…the list goes on and on.
Sulaver, who is currently starring on ABC’s My Diet Is Better Than Yours, stopped by the SELF office this week to talk glutes. These are his top seven beginner-friendly moves for targeting your backside and building a badass butt.
1. Curtsy Lunge
How to do it: Start standing with your feet shoulder-width apart. Shift your weight to your left leg and take a step your right foot diagonally behind your left leg. Bend both knees to lower into a lunge until your left thigh is parallel to floor. Return to start and alternate sides with each rep.
Tip: There are a million different lunge variations you can do, and all of them are great Sulaver says—including this variation. Of course variety is key, so if you already do curtsy lunges on the reg (go you!) change it up—try a walking lunge, reverse lunge, side lunge…
2. Hip Bridge
How to do it: Lie faceup on your mat with you knees bent, feet flat, and arms at your sides. Lift hips, pause, and lower hips back to the floor. Be sure you’re pushing through your heels to raise your hips.
Tip: Make this move more challenging by keeping your right leg extended throughout the exercise (just be sure to repeat on the opposite side).
3. Kettlebell Swing
How to do it: Stand with feet shoulder-width apart, gripping kettlebell with both hands. Bend knees, then hinge at hips to swing kettlebell between legs. Stand as you swing it to chest height.
Tip: Clench your butt at the top of the swing when the bell is at shoulder height, Sulaver explains. And remember, you’re not squatting in this exercise, rather you’re hinging back at the hips. And finally, be sure to incorporate your breath, so give an explosive exhale at the top of the movement.
4. Step Down
How to do it: Start standing on the top of a plyo box or workout bench. Shift your weight to your left leg and move your right foot just behind the box (so that it’s dangling off the edge). Slowly bend your left leg and lower your right foot toward to floor. Continue lowering until your right foot gentle taps the floor then drive through your left heel to return to standing. Don’t forget to repeat on the opposite side.
Tip: Keep your core tight to help you remain balanced throughout the exercise and make sure to stand tall (reaching full hip extension) at the top of the exercise.
5. Bulgarian Split Squat