If you ever took step aerobics back in the day, chances are, you did some type of “knee repeater” – however, not all knee repeaters are created equal. Knee repeaters can be sloppy and just “ok” for working the glutes – OR they can be done very purposefully for an amazing glute workout.
Training Points for A Knee Repeater
• Knee is bent – it will be tempting to straighten the leg as you get tired. Drop down 2 inches instead.
• Keep your weight on the front foot – try not to rock back on your back leg (OUCH!)
• Don’t rest between exercises – giving your leg rest will allow it to recover & you’ll miss the gluteal bliss
Here is a great butt workout we put together a long time ago – but still remains a favorite by everyone who does them! Let me know how you like it!! 🙂
Your Mission: Do 3 sets – without rest
(Left Leg Forward)
10-Second Static Lunge
15 Slow Knee Repeaters
15 Lunge Front Kicks
(Repeat above circuit with Right Leg Forward)
15 Jailhouse Jump Squats (Prisoner Jump Squats)
Repeat all of the above 3 times.
Here are Steve’s Top 5 Butt Exercises
Click HERE to make these exercises a workout.
Click HERE to get our Pfat To Pfit Workout program (with 8 different exercises routines to choose from – one 4-day workout you can do in a gym and one 4-day workout created for the home)