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Kick Your Own Butt (Literally) with this Awesome Glute Workout - PfitBlog
Workout

Kick Your Own Butt (Literally) with this Awesome Glute Workout

lungeIf 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

• Back is flat – in order to do this, you need to think about sticking your bottom out

• 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!! 🙂

Slow Mo

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)

Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.

3 Comments

  • April H. from Ohio

    Thanks for posting that. It really did kick my butt. The first video (slo mo) I felt more in my quads (I may not have been getting down low enough). But the bikini bottom exercises I really felt in my glutes. Is it possible to have one leg stronger than the other? I never noticed that before because I usually just did squats. Thanks & i love your site! Found you via Fit to Fat to fit.

    • Bonnie Pfiester

      Awesome! I do have a tip to put more emphasis on the glutes during slow mo – you have to hike your butt and flatten your back out a LOT (like when you do straight leg deadlifts). If your back is even a little rounded, it takes pressure off yoru glutes. Give it a whirl again and really concentrate on keeping that back nice and flat, knee bent (try to get low) and poke that bottom out as far as it will go! lol 🙂 ….and Yes, you definitely can be stronger in one side than the other. I’d recommend doing one-leg squats or sit to stand on one leg to balance that out!

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