These advanced butt exercises will challenge your glutes like never before. You were warned: Sitting tomorrow may hurt.
Tired of your usual butt workout or need a new challenge? These creative butt exercises—courtesy of Kollins Ezekh, the group fitness expert and director of programming at Mayweather Boxing + Fitness in Los Angeles and demonstrated here by Reid Silverman from the Mayweather programming team—use unconventional equipment and creative techniques to fire up your glute muscles in a whole new way. (Also try this killer leg and butt slider workout from Victoria's Secret model trainer Megan Roup.)
Perform the moves circuit-style (do just one set of each move before going on to the next, and repeat the full circuit until all sets are complete) or finish all the sets of a given move before going on to the next. Either way, you'll be begging to give your legs and butt a break by the end.
You'll need: A bench, Bosu ball, rower, box, and mini resistance band
How it works: Do each move for the indicated number of sets and reps. Perform all sets in a row, or as a circuit.
Total Time: up to 30 minutes
1. Bosu Ball Squats
Start with a Bosu ball flat-side down on the floor. Stand on the ball with feet hip-width apart.
Sit hips back and bend at the knees to lower into a squat until thighs are parallel to the floor. Press through mid-foot to stand and return to starting position.
3
15
2. Bench Step-Over
Stand to the left of the long side of a bench, with the right foot planted firmly on top, hands clasped in front of chest.
Step onto the right foot to hop left foot over to the other side of the bench, landing softly. Staying low, hop the left foot back to the left side of the bench to return to starting position.
3
10 per leg
3. Single-Leg Bench Squat
Stand in front of a bench, facing away, balancing on the left leg.
Slowly sit hips back and lower into a single-leg squat to tap glutes to the bench. Press through the mid-foot to stand, still balancing on the left foot.
3
6 per leg
4. Band Walk
Loop a mini resistance band around both legs just above the knee. Keeping legs wide enough to feel tension in the band, take big steps forward, counting each step as 1 rep.
3
15 steps forward, 15 steps backward
5. Lateral Rower Lunge
Set up with a stable box or bench (about rower-height) at the end of a rower. Start standing with the left foot on the box and the right foot on the rower seat.
Sit hips back to slowly lower into a lateral lunge, slowly sliding the right foot and rower seat out to the side. Press into the left leg to stand, slowly pulling the rower seat back in with the right foot.
3
10 per leg
No rower? Stand on the floor and place your foot on a slider or paper plate instead of the rower.
6. Box Push
Stand behind a tall box (about 20 to 24 inches tall) with palms on the top edge and feet in a ready position. Keeping core engaged, run or walk forward, pushing the box about 60 feet.
3
1
