10 Moves to Make Your Butt and Thighs Amazing

Strengthen, firm and lift your butt better than ever you succeed before. You are not satisfied with any previous typical butt workout, you have done, make your effort more interesting including any (or all!) of these 10 challenging exercises. Follow the instructions and Photo-s bellow, and perform them regularly, to achieve full effects on your glute.

  1. Dumbbell Deadlift


–           Starting position – Standing tall with your feet about hip-width apart, hold a dumbbell in each hand with palms facing your thighs. Start with weight 10 to 12 pounds and go heavier.

–           Keep knees slightly bent and push your hips back to lower weights down

–           Keep the weights close to your shins as they lower.

–           Return slowly to the standing position.

  1. Jump Squat


–           Starting position – Standing position with feet slightly wider than hip-distance apart.

–           Bending your knees sit your butt back, making sure your knees don’t go past your toes and keeping your chest up and

–           Straightening out your legs jump up into the air as high as you can.

–           Land back in starting position, on your knees soft.

  1. Reverse Lunge With Twist


–           Starting position – standing position with feet hip-width apart and a medium-weight dumbbell held at chest height.

–           Taking a big step back with left foot, bend your knees to lower into lunge and twist torso over the right (front) leg.

–           Return to standing position and repeat with the opposite leg.

  1. Marching Glute Bridge


–           Starting position – lying flat on your back, your feet should be about hip-distance apart with your heels a few inches away from your butt, your knees bent and your hips up.

–           Lift your left foot off the floor, keeping a 90-degree bend in your left knee,

–           Return your left foot to the ground, then repeat with your right leg and complete one rep.

  1. Single-Leg Glute Bridge


–           Starting position – lying on back with knees bent and feet flat on the floor.

–           Lift left leg straight out, squeeze your glutes and drive hips up.

–           Keep your leg lifted and lower your hips back down, completing one rep

–           Repeat the same on another side.

  1. Skater Hop


–           Starting position – Standing at the left of your mat, slightly squat

–           Jump to the right as far as you can, leading with and landing on the right foot.

–           Jump back across left to land on the left foot. Try staying balanced all the time.

  1. Warrior Balance


–           Starting position – Standing position on your left foot

–           Lift your right knee to hip height in front of your body.

–           Reach your torso forward and extend your right leg behind you, keeping your standing leg slightly bent and your torso parallel to the floor. Your arms at the same time should be extended overhead to help with balance.

–           Pause for a second, then reverse the movement.

–           Repeat the same on another side.

  1. Step Up


–           Starting position – Standing in front of a box or step,

–           Step up with your left foot driving your right knee up towards your chest.

–           Step your right foot back to the starting position and then with your left foot.

–           Repeat the same on another side.

  1. Goblet Squat


–           Starting position – Holding the weight at your chest in both hands, stand with feet hip-width to shoulder-width apart, engaging your entire core.

–           Drop butt back and down and keep chest up.

–           Driving through heels, come back up to starting position, squeezing glutes at the top.

  1. Power Lunge


–           Starting position – Stand with feet hip-width apart.

–           Lunge back with right foot and bend both knees 90 degrees.

–           Straightening left leg, jump into the air while driving right knee up in front of the body.

–           Immediately lower right foot back into a lunge.

–           Repeat the same on both sides.