DOLCE LIFESTYLE:
Top 3 Best Butt Exercises (Besides the Squat!)
by Samantha Coogan, MS, RDN, LD
1. Barbell Hip Thrust
Start seated on the ground with your back against a bench, knees bent with feet flat on the floor, and a padded barbell in the crease of your hip. Raise the barbell by pushing your hips upwards toward the ceiling, being sure to engage the glutes, and keeping your lumbar spine and knees stable. Raise your hips high enough so that your upper body is parallel to the floor/bench. Slowly lower and repeat for 3 sets of 10 to start. You can mix up the rep/weight scheme by reducing weight and increasing reps, or increasing weight and reducing reps.
2. Step-Up
You can do these weighted or unweighted. If going for weighted, dumbbells held on the sides of your hips, or a back-racked barbell are your best options. Start by standing with both feet planted on the floor in front of a step/bench/box of your desired height. Starting with your right foot, step up onto the box with your right foot firmly planted on top of the box, then lift the rest of your body on top of the box. Then use the same leg you stepped up with to step back down, follow with your other leg. You can choose to alternate or do all reps on one side, then switch to the other. Start with 3 sets of 10 each side.
3. The Superman
Lie on the ground on your stomach with your limbs outstretched in a narrow X shape. Keep your spine in alignment by raising your head slightly and looking at the ground. At the same time, raise your arms and legs and hold for 2-3 seconds, then lower. Be sure to really engage and tighten the glutes as you raise your arms and legs. Repeat this for 30 reps or 60 seconds.
