1. ONE LEG BENCH BRIDGE
The one leg bridge is an essential warm up technique designed to fire up your glutes
Sit on the floor and lean up against a bench with your arms spanning comfortably across the top, as show in the picture. Next, lift your left foot off the ground.
As you press your heel into the ground, drive your butt towards the ceiling and go as high as you can. If your heel comes up, you can force it down by pointing your toes into the air. Perform 10x on each side. Scroll over the image to see the top position.
The primary focus of a deadlift is your rear end. A strong butt protects the loads of weight training from transferring to your lower back. Scroll over the image to see the top position.
To begin, stand with the barbell in front of you. Next, hinge your hips back back, lean forward and grab the bar while keeping your back straight. Keep your butt low towards the floor.
Squeeze the bar, lock your shoulder blades in place, and then stand up. Basically, your butt should be making a backwards and forwards motion as well as absorbing most of the weight. Perform 5-10x depending on how heavy the weight is.
3. DEEP SQUATS
A Core Squat involves the addition of any kind of front loaded weight, such as a set of dumbbells dumbbells, a kettlebell or a barbell.
To begin, grab two dumbbells and stand with your feet shoulder width apart and feet facing forward. Next, hold the dumbbells in the air as shown in the picture. Do not rest the dumbbells on your shoulders.
Sit back as if you are going to sit down on a chair. Your knees should stay where they are and your butt should hinge wards. Keep your chest up the whole time to make sure your chest does not collapse forward. Perform for 10 repetitions. Women can start with 12 to 15 pounds in each hand and men can use 20 pounds or more.
If you have a problem collapsing forward during a squat, you can try placing two 10 pound weights under your heels.
4. REVERSE LUNGES
A reverse lunge can also be performed holding a kettlebell, medicine ball or you can hold a barbell over your head.
Stand with your feet shoulder-width apart and hold a set of dumbbells in front of your body. Scroll your mouse over the image to see the starting and finishing position.
Take a deep step backwards and then attempt to kneel on the rear knee. Go down to the point in which your front thigh is parallel with the floor. Next, press off your front heel to return to the starting position. Repeat on the other side. Alternate back and forth until you’ve completed 10 repetitions each side.
5. KETTLEBELL SWINGS
The kettlebell swing is a metabolic stimulating exericise that requires a high amount of butt strength.
Stand shoulder-width apart and hold the kettlebell with both hands.
Hinge your butt backwards and thrust the kettlebell off your hips with enough force to swing the kettlebell to face height. After a slight pause at the top as the kettlebell changes momentum, allow the kettlbell to drop back to the bottom position. At the very last moment, drop your butt back and hinge at the hips. During the momentum change at the bottom position, your wrists will push off your inner thighs. Perform 10 or more times.