8 moves to a round and lifted butt

By 3 February 2017


Reps: 10 per side

Grab a pair of dumbbells and place your right foot on top of a box, bench, or step. Without moving your foot, drive through the ball of your big toe to come all the way up to standing. Slowly lower down until your back foot touches the ground. Your front foot stays on the stair the entire time. Be sure to keep chest up and core engaged. Do 10 reps per side.

Single-Leg Jumps

Reps: 10 per side

Come onto your right leg. Bend your knee, shift hips back, and jump as high as possible off the ground (possibly on top of a box, step, or bench). Land softly with knee bent. Make sure knee does not track too far over toes and focus on pushing your hips back behind you. Do 10 reps on each side.

Single-Leg Hamstring Curl

Reps: 10 per side

Lie on your back with a Swiss ball under your feet. Bridge up onto the ball by lifting hips off the floor and pressing feet into the ball. Bend right knee into your chest, keeping left foot firmly planted on the ball.

Keeping your hips lifted, draw the ball in toward your butt by bending your left knee. Hands should be planted on the mat to help you balance. Slowly extend left leg while left knee stays bent into chest. Do 10 reps on each side.

Kettlebell Swing

Reps: 15

Hold a kettlebell (or dumbbell) with both hands and stand with your feet hip-width apart, knees slightly bent. Bend at your hips and lower your torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. Swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten knees, and swing the kettlebell up to belly-button/chest level. Continue swinging until you’ve completed 15 reps.

Lateral Band Steps

Reps: 10 per side

Position a resistance tube or band right above knees. Bend knees and shift hips back as if you’re sitting in a chair. Step right foot wide out to the side, then step left foot half way in. From there, step out with left foot, and step half way in with your right.

Continue to step back and forth, making sure to stay in a deep squat the entire time. Keep chest lifted and shoulders back. Do 10 steps on each side.

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