Bubble Butt Workout For Women
1. Plie Squat
· Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45 degree angle.
· Bend knees and lower your torso, keeping your back straight and abs tight.
· Squeeze your glutes and come to standing position.
If you would like to amp up your workout, feel free to add weights to increase the intensity of the plié squats and work the upper body for additional muscle gain.
2. Donkey Kick
Get on all fours, with your hands stacked directly under shoulders, and knees under hips. Make sure your back is flat (think: balancing a cup of coffee on your lower back), and tuck your chin slightly so the back of your neck is facing the ceiling. Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position. Repeat all reps on one side, then switch legs.
3. Glute Bridge
· Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees.
· Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight and return to mat with control. Repeat for desired number of reps.
Skip to 0:25 seconds to see Chris Freytag perform glute bridges.
4. Squat Jump
Stand with your feet just outside shoulder-width apart, toes turned slightly out. Squat down with your weight in your heels, proud chest, knees tracking over toes, and a neutral spine. When you hit the bottom of your squat, squeeze your butt tight and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the last moment of contact with the floor. Land softly, then use the momentum from landing to go right into your next squat. That's one rep.
If you’re training for speed and power, keep the reps and sets low (three to four sets of five or less reps, aiming for maximum height on each jump). For general conditioning as part of a bigger workout, aim for time (15, 30, even 45 seconds of squat jumps) paired with other bodyweight, cardio, or strength-based movements.
5. Single Leg Deadlift
Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. Begin to drive your left foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight. Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor. Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. That’s one rep. Repeat all reps on one side, then switch legs.
· With your feet flat beneath the barbell, squat down and grasp it with your hands roughly shoulder-width apart.
· Keep your chest up, pull your shoulders back and look straight ahead rather than up or down.
· Lift the bar, keeping it close to your legs and focus on taking the weight back onto your heels (rather than your toes). Think about pulling the weight towards you on the way up. Lift to thigh level, pause, then return under control to the start position.
· Let the weight come to a complete rest between each rep. While it's on the floor, take a second or two to make sure your body is in the correct position – chest up, upper back tight and eyes looking forward – before lifting it up again.
7. Hip Thrust
Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.
Lean back so your shoulders are on the bench and position the bar above your hips. Drive your hips up lifting the bar. In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.