Next Level Butt-Building Workout - Oxygen Magazine

Next Level Butt-Building Workout

Bust out of your booty training rut and tone your glutes fast with a speedy 12-minute workout.
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Wall Squat

Target Muscles: quadriceps, gluteus maximus

Set Up: Stand with your feet shoulder-width apart in front of a wall, toes pointing forward. Position a stability ball between your back and the wall, pressing lightly against it to hold it in place.

Action: Bend your knees to bring your body into a squat, rolling the ball along the wall behind you as you descend. Stop when your thighs become parallel to the floor. Hold for one count, then press through your heels to return to standing. Repeat.

Ramp it up: Hold dumbbells at your sides as you squat.

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Wall Lunge with Stability Ball

Target Muscles: quadriceps, gluteus maximus

Set Up: Stand in front of a wall with your feet hip-width apart, pressing a stability ball lightly between your back and the wall. Position one foot at the base of the wall behind you and step the other foot forward, keeping your back against the ball at all times.

Action: Bend both knees to lower your body toward the floor in a lunge position. Stop when your front thigh becomes parallel to the ground. Hold for one count, then press through your front heel to return to standing. Complete all reps on one side before switching legs.

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Split Squat with Dumbbells

Target Muscles: quadriceps, gluteus maximus

Set Up: Stand two to three feet in front of a stability ball, holding a dumbbell in each hand with a neutral grip. Step one foot back and place it on top of the ball, with your sole facing upward.

Action: Bend your front leg to lower your body toward the ground, tracking your front knee behind your toes. Pause, then press through your heel to return to standing. Complete all reps on one leg, then switch and repeat.

Ramp it up: Increase the amount of weight you are holding.

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Stability Ball Leg Curl

Target Muscles: gluteus maximus, hamstrings

Set Up: Lie faceup on the floor, resting your calves on a stability ball by your feet. Keep your back in contact with the ground, and extend your arms alongside your body, palms facing down.

Action: Lift your hips from the ground by pressing through your palms until your body forms a straight line from your head to your toes. Bend your knees, bringing the ball within inches of your glutes. Hold for one count, then extend your legs without dropping your hips to the ground. Repeat.

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Stability Ball Hip Extension

Target Muscles: gluteus maximus, hip flexors, erector spinae

Set Up: Lie facedown on a stability ball with your core supported. Place your hands on the floor under your shoulders and spread your legs in a shallow "V" position.

Action: Contract your glutes and raise your legs until your body forms a straight line from head to hips to heels. Pause for one moment, then lower back to the starting position without touching your toes to the ground. Repeat.

Ramp it up: Alternate lifting and lowering each leg.

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