The 10 Best Butt Exercises

6. MEDICINE BALL HIP THRUSTS

Lie on your back on the floor with your hands at your sides. Bend the knees and place your heels on a small medicine ball. Squeeze your abs and glutes and thrust your hips upward, but keep your head on the floor. Hold for a second, then lower yourself about three-quarters of the way back to the floor and repeat. To up the challenge, place a dumbbell or a weight plate on your pelvis.

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MEDICINE BALL HIP THRUSTS

7. WIDE-STANCE LEG PRESS

Sit on the leg press machine and place your feet high on the platform, spaced widely apart so that only your heels are resting on it at the top outside corners. Keep your back neutral and your head and chest up and make sure to push your knees out all through the movement. Lower the weight as far as possible by flexing the hips and knees. Avoid moving your pelvis and keep your glutes from coming up. Hold for a second, then squeeze your glutes and hams and extend at the hips and knees to press the weight back up.

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WIDE-STANCE LEG PRESS

8. LEG PRESS KICKBACK

Turn yourself around in a 45-degrees leg press machine so that your stomach and elbows are resting on the back pad and put one foot in the middle of the platform. As you unhinge the weight, engage your abs and press your foot back at a 45-degree angle by extending the leg in a slow and controlled manner. Keeping your back neutral, contract your glutes at the top and hold for a second, then return halfway to the starting position and repeat.

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LEG PRESS KICKBACK

9. STABILITY BALL SQUAT

Place a stability ball against a wall and lean against it, positioning the top of the ball into the small of your back. Your toes should be facing forward or turned slightly out. Pull your shoulder blades down and back without allowing your lower back to pull away from the ball and place your hands on the front of your thighs. Bend your knees and slowly lower your body down as far as you can while pushing back with your hips. The ball should roll up your back. Hold for a moment, then push your body back into a standing position and repeat.

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STABILITY BALL SQUAT

10. SINGLE-LEG STABILITY BALL GLUTE CABLE KICKBACK

Begin by attaching an ankle collar to a cable pulley at the lowest setting, then wrap the strap around one ankle and step a few feet away from the pole. Lie face-down on a stability ball so that your stomach and hips rest on it and place your hands shoulder-width apart on the floor in front of you. The toes of your non-working foot should be placed on the floor behind you. Keeping your knee slightly bent, curl the heel toward the ceiling. Make sure that your head and neck are parallel with the floor throughout the entire movement. Hold for a second, then slowly return to the starting position and repeat.

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SINGLE-LEG STABILITY BALL GLUTE CABLE KICKBACK

 

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You might find it incredibly challenging to climb the stairs or even walk normally after this hardcore routine, but you can be sure that your self-confidence will appreciate the effort once you realize how fabulous your bum looks in your favorite pair of jeans!


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