Best 4 Butt Exercises

Jul 05

Best 4 Butt Exercises

You are going to love these 4 butt exercises! They are really easy to squeeze into your day. These moves look simple, but don’t be fooled! They will shape, tone, and lift your booty and back of thighs.

If you’re looking for an added challenge, place an ankle weight on the working leg. I like using 1-2 lbs ankle weights, like this one here.

Directions: Do all the exercises on one leg, then repeat everything on the other leg. 

Hydrant Lifts

This will work your outer glutes, on both the working leg and supporting leg.

  1. Start in all 4s, with your hands over your wrists, and knees under your hips.
  2. Lift and lower the working leg, keeping the knee at a 90 degree angle.
  3. Keep your abs tight, and try not to lean too far into your supporting hip.
  4. Repeat 30x

Rainbow Lifts

This will work your outer glutes and hamstrings, on both the working leg and supporting leg.

  1. Start in all 4s, on your elbows, with your elbows under your shoulders, and knees under your hips.
  2. Start with the working leg directly to the side of you.
  3. Lift the working leg up as high as you can, lifting it up and over the supporting leg.
  4. Then tap your working leg to the floor, and reverse the arching motion back to the starting position.
  5. Keep your abs tight, and try not to lean too far into your supporting hip.
  6. Repeat 15x

Tricep Extensions

This will work your outer glutes and hamstrings, on both the working leg and supporting leg.

  1. Start in all 4s, with your hands under your shoulders, and knees under your hips.
  2. Pull the working knee into the tricep (making sure that you tap your knee to your tricep).
  3. Then extend the working leg to a high arabesque, pointing the toes and engaging the thighs.
  4. Then pull the knee back into the tricep, and extended out again to an arabesque.
  5. Keep your abs tight, and try not to lean too far into your supporting hip.
  6. Repeat 30x

Stomp the Ceiling

This will work your outer glutes and hamstrings, on both the working leg and supporting leg.

  1. Start in all 4s, with your hands under your shoulders, and knees under your hips.
  2. Lift the working leg up to the position shown, then tap the knee back down to the starting position.
  3. Keep your abs tight, and keep the working knee at a 90 degree angle.
  4. Repeat 30x

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