Stability-Ball Hip Extension Leg Curl
Strong hamstrings are just as crucial as strong glutes to get the backside of your dreams.
DO IT: Lie faceup on the floor, arms out to the sides, lower legs on a stability ball (a). Push your hips up until your body forms a straight line from shoulders to knees (b), then pull your heels toward you and roll the ball as close as possible to your butt (c). Pause, then roll the ball back until your body is in a straight line again. Lower your hips back to the floor. That's one rep.
Elevated Reverse Lunge
This is the ultimate butt multitasker, providing an active hip-flexor stretch along with a calorie-blasting lunge/step-up combo. Whew!
DO IT: Stand on a six-inch step or box, hands on your hips (a). Squeeze your right glute, step back with your right leg, and lower until your left knee is bent at least 90 degrees (b). Pause, then push through the left leg to return to start. That's one rep. Alternate sides until you've done all the reps for each leg.
QUICK TIP
Squeeze your glute to raise your leg behind you, and keep your core braced and chest up throughout the move.
THE BUILD-A-BETTER-BUTT WORKOUT
Combine these moves into one seriously booty-shaping routine.
THE WARMUP: Do one or two sets of five to 10 reps of each move (10 to 15 for the Sideways Band Shuffle).
Single-Leg, Single-Arm Reach
Facedown Hip External Rotation
Single-Leg Hip Extension
Sideways Band Shuffle
The 15-Minute Workout: Exercise Bands.
THE WORKOUT:
Challenge the glutes with high-intensity supersets. Do 10 to 12 reps of 1A, then immediately do 10 to 12 reps of 1B. Rest for 30 to 60 seconds, then work through the pairs until you've done 10 to 12 reps of each move. Do each superset twice.
1A. Stability-Ball Hip Extension Leg Curl
1B. Dumbbell Bent-Knee Deadlift
2A. Dumbbell Step Up
2B. Stability-Ball Back Extension
3A. Elevated Reverse Lunge
3B. Dumbbell Straight-Leg deadlift