Looking for a bigger butt? Here are 10 exercises you can carry out to achieve that, curated by experts from au online pokies.
- Calf Raise Bridge
Lie on your back with your feet flat on the floor about hip-width apart, holding a pair of dumbbells on your hips. This is the starting position.
Lift your hips as high as possible, squeezing your glutes as you rise up on the balls of your feet.
Reverse the movement to return to the starting position, and repeat for reps, courtesy of online casino real money Australia.
- Quadruped Hip Extension
Loop a small resistance band above your knees and get on all fours in tabletop position. Adjust one end of the resistance band so that it’s pinched between the floor and your left knee.
Keeping your right knee bent 90 degrees, flex your right foot, squeeze your glutes, and extend your right hip. Your neck should be neutral and the sole of your right foot should face the ceiling.
Pause before lowering your right knee.
Do all of your reps, switch sides, and repeat.
- Single-Leg Hinge with Loop
Loop a resistance band around your left foot, and grip it with your right hand as you rise up to stand, feet hip-width apart, knees slightly bent.
Keeping your back flat, your core engaged, and your left knee slightly bent, raise your right leg off the floor and hinge forward at your hips until your torso is as close to parallel with the floor as possible.
Return to a single-leg standing position and repeat the move, completing all reps on your left leg before switching sides.
- Bulgarian Split Squat
Stand with your back to a box or bench, holding a pair of dumbbells at your sides.
Extend your left leg behind you, and place your toes on top of the box. This is the starting position.
Keeping your chest up and core engaged, slowly lower your body until your right thigh is parallel with the floor.
Pause, then push through your right foot to return to the starting position.
Do all of your reps, switch sides, and repeat.
- Romanian Deadlift
Stand with your feet hip-width apart, holding a pair of dumbbells in front of your thighs, palms facing back.
Keeping your back flat, shoulders back, and core engaged, push your hips back and hinge forward, lowering the dumbbells to mid-shin height. The weights should remain within an inch or two of your legs throughout the movement.
Reverse the move to return to the starting position, squeezing your glutes and thrusting your hips forward as you rise up.
- Lateral Band Walk
Loop a small resistance band around your legs just above your knees and stand with your feet hip-width apart, creating slight tension on the band.
Keeping your back flat and abs engaged, step only your right foot out to your right as you push your hips back, bend your knees, and lower yourself into a partial squat.
Step your left foot next to your right foot as your rise back up, and then lower yourself into a partial squat again.
Continue “walking” to the right in this manner for several steps, and then reverse the direction to return to your starting position.
- Dumbbell Thruster
Stand with your feet hip-width apart, holding a pair of dumbbells in front of your shoulders with your palms facing each other.
Keeping your abs engaged, push your hips back, bend your knees, and lower your body as low as you can (try to get your thighs parallel to the floor.
Drive through your heels, extend your hips, and, as you straighten your legs, press the dumbbells directly above your shoulders.
Lower the dumbbells to shoulder height to complete one rep.
Loop a resistance band around your legs just above your knees, and lie on your right side with your hips, knees, and feet stacked. Rest your head on your right arm, and place your left palm on the floor in front of your chest.
Bend at the hips, swinging your legs out to a 45-degree angle, then bend your knees to 90 degrees. This is your starting position.
Keeping your core engaged and your heels together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.
Hold for 1 second before returning to the starting position.
Repeat the move, completing all reps on one side, then switch sides, performing equal reps on both.
- Squats and Sumos with Pulses
Stand with your feet hip-width apart and your arms at your sides.
Keeping your back flat and core engaged, bend your knees and push your hips back as if closing a car door with your butt, and lower into a squat as you raise your arms in front of you.
At the bottom of your squat, use a pulsing motion to raise and lower your hips a few inches. Complete three pulses before standing up. This is one rep.
Repeat the sequence, coming to a three-quarter standing position between each rep.
From a kneeling position, with your butt resting on your heels and the tops of your feet on the floor, hold a heavy dumbbell at your chest with both hands.
Keeping your chest up, shoulders back, and core engaged, squeeze your glutes as you push your hips forward to full extension, shifting your weight onto your knees.
Pushing your hips back, slowly lower your body back down onto your heels, and repeat for reps.