{"id":5480,"date":"2014-05-23T09:14:39","date_gmt":"2014-05-23T13:14:39","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5480"},"modified":"2015-06-23T18:33:17","modified_gmt":"2015-06-23T22:33:17","slug":"3-best-butt-exercises-of-all-time","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/3-best-butt-exercises-of-all-time\/","title":{"rendered":"3 best butt exercises of all time (NO squats)"},"content":{"rendered":"<h1>3 best butt exercises of all time<\/h1>\n<p>Yeah, you do squats. But aren\u2019t you ready to mix it up a bit?<\/p>\n<p>Of course you are. \ud83d\ude09<\/p>\n<p>Here\u2019s the thing\u2026<\/p>\n<p>You don\u2019t need to spend half an hour on the abductor\/adductor machines at the gym. Or even do a million squats to get a fitter, firmer butt.<\/p>\n<p>This is my secret, magic formula:<\/p>\n<h2><strong>Activation \u2013 Strengthen \u2013 Fatigue<\/strong><\/h2>\n<p>OK try this quick, 3 exercise circuit that targets your glutes and get a fitter, firmer butt just in time for Summer. You only need a pair of dumbbells \u2013 heck you could even do it with ZERO equipment.<\/p>\n<p>Note: You must do these exercises in the order listed. It\u2019s very important for the progression of the circuit.<\/p>\n<h2>1. Single Leg Glute Bridge (aka one leg hip extension)<\/h2>\n<p>It\u2019s one of my all time favorite exercises, and you will find it in most of my dynamic warm ups. Reason being, this is the best move to fire up your glutes and get them activated \u2013 seeing as we spend too much time sitting. Plus ANYONE can do this move.<\/p>\n<p>The idea is raise your hips up off the floor until your knees, hips and shoulders form a straight line. If you\u2019re having trouble getting range of motion, try the glute bridge with both feet on the ground instead.<\/p>\n<p>Do 15-20 reps on each leg.<\/p>\n<h2>2. Dumbbell Step Up<\/h2>\n<p>This is a simple exercise \u2013 but one of the best for getting a sexy backside.<\/p>\n<p>You may have seen plenty of variations, so here\u2019s how to do it:<\/p>\n<p>Grab a pair of dumbbells and hold them at arm\u2019s length at your sides. Stand in front of a bench or step and place your left foot firmly on the step, high enough that your knee is bent 90 degrees.<\/p>\n<p>(A) Drive the weight through your left heel and focus on squeezing your butt. Push your body up until your left leg is straight and you\u2019re standing on one leg on the bench, keeping your right foot elevated.<\/p>\n<p>(B) Lower down until your right foot touches the floor. Do 8-12 reps on each leg.<\/p>\n<p>Note: You shouldn\u2019t feel pain in your knees.<\/p>\n<p>As a sexy bonus, this move will help you climb stairs like a ninja \ud83d\ude09<\/p>\n<h2>3. Single leg walkout to curtsy squat<\/h2>\n<p>You won\u2019t find this exercise in any textbook or magazine \u2013 because I made it up! It\u2019s a total body move that will target your butt.<\/p>\n<p>Here\u2019s how to rock it:<\/p>\n<p>First, do a reverse lunge, followed by a single leg walkout, one cross body mountain climber, a push up and then finish with a curtsy squat.<\/p>\n<p><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/single-leg-walkout.jpg\" rel=\"lightbox[5480]\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5477\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/single-leg-walkout.jpg\" alt=\"single leg walkout\" width=\"378\" height=\"276\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/single-leg-walkout.jpg 378w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/single-leg-walkout-300x219.jpg 300w\" sizes=\"auto, (max-width: 378px) 100vw, 378px\" \/><\/a><\/p>\n<p>Yep, that\u2019s one insane rep. Just aim for 5-8 reps each leg to start with and take your time. The quality of the movement is far more important than trying to rush.<\/p>\n<p>Try to keep your non-working leg off the ground for the entire set.<\/p>\n<p>Here\u2019s a quick summary of the sexy circuit:<br \/>\n(A) Single leg glute bridge x 15-20 reps<br \/>\n(B) DB Step Ups x 8-12 reps<br \/>\n(C) Single leg walkout to curtsy squat x 5-8 reps<br \/>\nNo rest between the exercises, break for 30s at the end of the circuit and repeat for 3 rounds.<\/p>\n<h2>BONUS Intervals<\/h2>\n<p>Add 6-10 stair sprints to finish with a serious bang. You could also add in a cool <a href=\"http:\/\/fatlossaccelerators.com\/interval-accelerators\/\">I<span style=\"color: #0000ff;\"><strong>nterval Accelerator <\/strong><\/span><\/a>to crank your metabolism into overdrive.<\/p>\n<p>Test drive this circuit today, and let me know\u00a0how it goes for you in the comments box below this post.<\/p>\n<p>Enjoy!<\/p>\n<p>KV<\/p>\n<p>PS. You can get Interval Accelerators <a href=\"http:\/\/fatlossaccelerators.com\/interval-accelerators\/\"><span style=\"color: #0000ff;\">here for a steal<\/span>!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>3 best butt exercises of all time Yeah, you do squats. But aren\u2019t you ready to mix it up a bit? Of course you are. \ud83d\ude09 Here\u2019s the thing\u2026 You<\/p>\n","protected":false},"author":1,"featured_media":5477,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[425,502],"tags":[504,505,503],"class_list":["post-5480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-butt-exercises","tag-3-best-butt-exercises-of-all-time","tag-butt-exercises-2","tag-butt-workout"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 best butt exercises of all time (NO squats) -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/3-best-butt-exercises-of-all-time\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 best butt exercises of all time (NO squats) -\" \/>\n<meta property=\"og:description\" content=\"3 best butt exercises of all time Yeah, you do squats. 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