It’s Fitness Friday and I’m excited to bring you a fun and challenging workout for your butt rear aspect. Actually, it will strengthen your entire lower body, improve your balance, and protect you against injury.
It’s All About the Bass: The Workout
The only equipment you need are dumbbells or kettlebells, and a stability ball, plus a slider disk or paper plate. Be sure to use a weight that challenges you and use good form for each exercise (they are explained below). Warm up for about 10 minutes before you begin.
Squat: Holding two dumbbells at your side, begin by standing with your feet about hip width apart. Sit back, bending at the knees and hips, keeping your back neutral, your knees aligned and your chest up. Pause then return to your starting position.
Combo: Rear Lunge/One Leg Deadlift/Rear Leg Lift: Start by standing straight with a dumbbell in each hand. Shift your weight to your left leg then step back into a rear lunge, lowering until your back knee almost touches the ground, and your front knee is bent to about a 90 degree angle. Straighten up, then start to bend forward at the hip, keeping your right leg straight and your spine neutral. Extend your left leg behind you with the knee straight. It should stay in alignment with your body throughout the movement. Lower until you’re about parallel with the ground (see the photo below). Slowly return to your starting position, then keeping your right leg behind you and your spine neutral, squeeze your glutes and lift your leg behind you. Lower your leg. That is one repetition. Complete the reps with the right leg, then do the other side.
Wide Leg Squats: Stand with your legs wide apart and your toes pointed slightly out. Holding one dumbbell or a kettlebell in both hands, squat down, making sure that you keep your knees tracking over your toes and your spine neutral. Pause then return to your starting position.
Lateral Slide Lunges: Stand with your legs together and your right foot on a slider disk or paper plate (you can even use a towel). With your weight on your left leg, start to bend your knee and sit back while sliding the right leg to the right, keeping the knee straight. Press your right foot into the plate to contract your adductors and slide your foot back to your starting position. Complete the reps with the right leg, then do the other side.
Combo: Hip Lift/Ball Roll/Squeeze: Lie on your back with your feet on a stability ball. Lift your hips, then roll the ball in, keeping your hips elevated. Squeeze your glutes 5 times, then roll the ball out and lower your hips. That is one repetition.
There you go. Enjoy!
I’m linking up with Jill for Fitness Friday!
Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
No treble here!
Do you have a favorite butt lower body exercise?
I need this workout in my life! I am slowly getting back into running after an injury but because I continued to do strength, I don’t feel I’ve lost too much fitness. These types of workouts are so important.
I’m happy to hear you’re getting back to running! It’s been a tough go for you. And while it’s not the same at least strength training fills in some of the gaps.
OH LOVE LOVE LOVE THIS.
Im sharing.
No treble 🙂
Thanks! Until a couple of months ago I didn’t even know what the song was about until our Pilates instructor was talking about how much her four year old daughter loved singing it.
I’m all about single leg anything. Love the one leg deadlift. So good for the glute and balance training. And now I’m singing a certain song. Thanks Debbie!
I agree! I love unilateral movements. So good for you. And I have that song on n my head a lot, partly because of the never ending pop music that we play at the gym where I work.
i love lunges 🙂
Me too. I could create a workout consisting of just different types of lunges. In fact, maybe I will! 🙂
Um so I changed up my squat yesterday, and boooy can I feel it today. You would think I would be stronger than that. BUT NO
Now you know it’s not because you’re weak. Shows the benefit of variety though.
One legged deadlifts are AMAZING! Although my tight hamstrings aren’t always fans. Great workout!
I really love one legged deadlifts! And they point out the importance of balance training.
This looks like an awesome workout and my kids LOVE that song!!!!
It’s been playing in my head all day!
My coach is all about getting the glutes to fire! I referred to this a while back also as all about that bass….lol! That’s where all my power comes from. We’re heading into a heavy lifting cycle for the next 6 weeks–I’m looking forward to it. Sort of.
Ha! So important to work the glutes. Still so many runners avoid a he lower body because they think running is enough.
I just like variety in my leg workout! I mix it up! It is all hard! 🙂
It is hard! But (butt?) a good hard 🙂
😀
Deadlifts are my favorite especially one leg. Pinning 🙂
Have a wonderful weekend Debbie!
Some of my favorite exercises! Great workout 🙂
This is great! I’m totally sharing it with my 30 Day Challenge community!! Thank you for this one 🙂