The Bodyweight Booty Five: Five Exercises for the Butt
Five classic butt exercises to target every muscle in the glutes and thighs.
Quatro Apoio: 3 Leg Dog
Form + Movement:
- From a downward dog position (pushing heels toward floor and head in alignment with arms) lift one leg upwards
- Keep hips facing "square" to floor at all times
- Alternate raising leg up from one side to center and down to opposite side to create a triangle shape
Modifications:
- Advanced - Go slower with movement
- Beginners - Reduce how high you lift the extended leg and/or skip this one in favor of the classic Triangle movement (see below)
Quatro Apoio: Triangles
Form + Movement:
- From all fours, relax on forearms with shoulders directly above elbows
- Keep palms open and fingers pointing forward
- Keep hips "square" toward floor
- Alternate raising leg up from one side to center and down to opposite side to create a triangle shape
Modifications:
- Advanced - Go slower with movement
- Beginners - Try movement on palms in high position or with hands resting on a chair/sofa
Quatro Apoio: Curtsey to Hydron
Form + Movement:
- From all fours, relax on forearms with shoulders directly above elbows
- Keep palms open and fingers pointing forward
- Keep hips "square" toward floor
- Bend one leg and cross it behind the other, moving up into a lateral "fire hydron" movement
Modifications:
- Advanced - Go slower with movement
- Beginners - Try movement on palms in high position or with hands resting on a chair/sofa
Lateral Floor Lift
Form + Movement:
- Relax neck and shoulders, rest on side of body with one forearm down
- For bottom arm, keep shoulder above elbow at all times and palm open
- Top arm should rest on hips
- Slowly raise hips upward and slowly lower back down to floor with one leg extended the entire time
Modifications:
- Advanced - Add a 5 second hold at the top of each repetition
- Beginners - Initially try this movement with the bottom hip staying on the floor and just raising and lowering the top leg
Squat Get-ups
Form + Movement:
- Relax neck and shoulders, have hands interlocked at chest center
- Keep chest lifted at all times (avoid falling forward with torso)
- Bend one knee inward and toward floor, add the other to come to a kneeling position
- To rise back up, extend one knee outward, add the other and come back to a squat
Modifications:
- Advanced - Go slower with these repetitions (think 1,2,3,4, second count)
- Beginners - Try just a few reps with lots of rest between (avoid if bad knees)
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