If you are looking for ways to build a great peach and some legs that go for days, you've got to incorporate the “butt basics” into your workout routine.
With the right moves, you'll be on your way to not only looking great but feeling good too! These simple exercises can help protect your lower back, which can be put at risk during moves like squats if your glutes haven't been built up enough to handle heavy weights.
These are some of our favourite exercises to help build the foundations for heavier sessions in the future! Use your body weight or use a stretch band to add an extra element!
How: Using a weight or not, stand up straight and step the right foot forward in a kneeling motion, stopping and pushing upwards when both knees hit a 90 degree angle. Continue to repeat this on either leg, swapping between your left and right. Repeat this from one side of the room to the other a total of 4 times. Rest if you need too.
How: Lying on the floor, flat back, hand by either side - Bend your legs and tuck your feet close to press your hips up towards the sky. Lower yourself to the floor, flat back, before repeating a total of 12 reps. Repeat this a total of four rounds for the ultimate booty pump. Rest if you need too.
How: Start by facing a step or bench with hands on hips for balance. Step your right foot onto the surface and pull the left knee towards your chest then reverse. Repeat on both sides for a total of 12 reps. Repeat this a total of four rounds. Rest if you need too.
How: Start by standing with your feet under your shoulders and your hands by either side of your body. As if you were sitting, push your hips back and bend your knees until you're sitting at 90 degree angle. Repeat on both sides for a total of 12 reps. Repeat this a total of four rounds to engage both your glutes and core. Rest if you need too.
How: Start on all fours. Bend knees at a 90 degree angle with the foot flexed up towards the sky until the knee is in a straight line with hip. Reverse movement and repeat on both sides for a total of 12 reps. Repeat this a total of four rounds to engage both your glutes and core. Rest if you need too.