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seconds and repeat the entire set. After
the second set, rest 30 seconds and
repeat a third and final set.
Always allow 48 hours rest between work-
outs. Here are your super three exercises
for building a better butt
Butt Exercises
Good Morning
Begin by resting a barbell across your
shoulders. Assume a shoulder-width
stance and keep your lower back taut
throughout the movement. Slowly bend
forward at the hips until your body is
roughly parallel with the floor. In a con-
trolled fashion, slowly reverse direction,
contracting your glutes as you raise your
body up along the same path back to
the start position.
Standing Leg Curl
Begin by attaching a
weight to your right ankle.
Grasp onto a station-
ary object and slowly
curl your right foot
upward, stopping
just short of touch-
ing your butt or as
far as comfortably
possible. Contract
your right ham-
string and then
reverse direction,
returning back to
the start position.
After performing
the desired num-
ber of repetitions,
repeat the process
on your left.
Kneeling Abduc-
tion
Begin by kneeling
on the ground,
assuming an “all
fours” position.
Keeping your right
leg bent, raise it
to the side as high
as comfortably
possible. Contract
your glutes and then
slowly return the
weight along the
same path back to
the start position.
After finishing the
desired number of
repetitions, repeat
the process on your
left.