Top 16 Exercises For a Firm Round Buttocks
WARM UP
- Banded abductors at 3 different angles sitting down (90 degrees, acute and obtuse angles)
- Frog pumps/Bench pumps
- Bosu ball bridge (variation of #2)
- Weighted walking lunge
- Box jumps to squat
- Body weight squats, ass to grass
- Banded clams
BUILD
- Weighted/Bar hip thrusts
- Cable kick-backs
- Cable abductors
- Cable deaf lifts
- Sumo deadlifts
- Good mornings
- Kneeling weighted squats
- Elevated heel kettlebell squats
- Sumo squats
- Leg Press
- Single leg curtsy lunge
- Single leg good mornings
- Jump squats (banded, weighted…)
- Weighted hyperextensions
- Bosu ball single leg lunges
- Cable pull throughs
More video tutorials on each exercise coming soon.
