Could your caboose use a boost? Butt-building exercises not only enhance your assets, they also increase caloric expenditure and stability in the knee and hip joints.
The glutes are comprised of three muscles – the gluteus maximus, medius and minimus. In order to have a well-rounded rear, you must train and target all three.
Perk up your posterior with this do-it-anywhere workout using a mini resistance band.
Resistance Squats. Supersize your squats by adding a mini band to the mix. Positioning a resistance band around the lower thigh causes the lateral glutes to open the hip flexors, which encourages a deeper squat. This technique also prevents the knees from turning inward and the lower back from curving during each repetition.
Standing Kickbacks. Extensions are a necessary movement for targeting and isolating the glutes. Kickbacks are an essential toning tool for increasing muscle definition, range of motion and speed for activities like running and skiing.
Lateral Walk. Don't let the look of this exercise fool you. It will have the sides of your butt burning after only a few repetitions. The gluteus medius is often neglected in most training routines. This muscle is responsible for hip movement and more specifically, hip abduction, or moving your leg away from your body. A strong gluteus medius helps maintain proper knee tracking when moving laterally.
Repeat this circuit 3-5 times.
If you want results, hold yourself accountable and work your butt off.