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Butt Workouts - Intermediate Workout Routine #10 For
Firm Glutes
Intermediate Butt Workout #10
Exercise: Reverse
Lunges
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand with your feet about shoulder width apart and
grab a dumbbell in each hand and let them hang at your sides. Begin
by reaching one of your feet back behind you like you are taking
the first step if walking backwards. Really reach back with this
stride to get a good stretch. Bring that leg back to the start position
and repeat the same movement with your opposite leg. Be sure to
keep your back firmly upright and straight throughout this exercise.
Exercise: Glute
Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This exercise is similar to the one legged cable
kickbacks except that instead of kicking your leg straight back
behind you will extend it back and outward at roughly a 45 degree
angle. Keeping your leg straight, smoothly kick your heel backward
and away from your body at about a 45 degree angle for a distance
of about 12-15 inches. Hold your leg at the top of this movement
for a one-count and repeat with the opposite leg. You can use the
pulley machine or surgical tubing to perform this exercise, depending
on the amount of resistance your desire.
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