4 Exercises For A Nicer Bum: Part II

So, hopefully now you have gotten away from laying on the ground and doing various leg circle/seizure things and started MOVING! I am going to go ahead and get right into Part II of this installment. Now, these exercises are a progression from phase 1, and should be done after you have mastered 2-3 weeks of the exercises from part 1.

Lets do it!


1) Trap Bar Deadlift
(Great for glutes, hamstrings and quads)

Sets/Reps: 3-4 sets of 5-8 reps for beginner



- Stand in middle of trap bar, feet shoulder width apart
- Get into position by pushing hips back, while keeping your shins vertical
- Pull your shoulder blades back and down, creating a hard arch and big chest
- Keeping a tight back drive heels into ground and stand up, squeeze butt hard at top
- Keeping your chest tall, shins vertical, push hips back then down to lower weight

2) Bulgarian Split Squat
(Great for glutes, hamstrings, quads, and single leg strength/stability)

Sets/Reps: 2-3 sets of 8-12 reps each leg



- Start with body weight only before adding weight
- Place one foot, shoe lace down on a bench and other post foot in front, toes forward
- Place about 80% of your weight in the post leg, and begin movement by sitting straight down
- You know you are at a good distance when your front shin is vertical and your back knee is slightly behind your hips at bottom of movement
- Keep a big chest and drive through the front leg's heel

3) 2 DB 1-Leg Stiff-Legged Deadlift
(Great for glutes, hamstrings and single leg strength/stability)

Sets/Reps: 2-3 sets of 6-8 reps each leg



- Same as our previous SLDL, only add 2 dumbbells to make the exercise heavier and more challenging


4) 4A- Weighted Shoulder Elevated 1-Leg Hip Lift

(Great for glutes and hamstrings)

Sets/Reps: 2-3 sets of 8-10 reps each leg



Now add some weight!
Throw a weight vest on your lap, or a small plate or DB, whatever!


4B - Barbell Hip Thrust
(Great for glutes and hamstrings)

Sets/Reps: 2-3 sets of 8-10 reps



- Begin with just barbell across your waist to groove pattern
- Lay supine with heels dug into the ground about a foot apart, in front of knees
- Keeping head on ground, drive through your heels and extend hips with GLUTES, NOT back
- Keep stomach drawn in and squeeze butt as hard as possible at top

Well, there you have it. Master each exercise with minimal weight before loading them up.
Now, get out of here and get some booties!