Printable Butt-Blasting Workout

Straight-Leg Hip Extensions

12 reps, 1 hold, 8 pulses

Keep your abs in, hands under shoulders, and toes pointed towards the floor.

Hinge from the hip as you lift and lower your extended leg.

Exhale to lift and inhale to release.

Repeat one set on opposite side.

Bent-Leg Hip Extensions

12 reps, 1 hold, 8 pulses

Keep your abs in, hands under shoulders, and sole of foot up (towards celing).

Hinge from the hip and keep knee bent as you lift your thigh up, parallel to the floor. 

Exhale to lift and inhale to release.

Repeat one set on opposite side.

Lateral Leg Raises

12 reps, 1 hold

Keep your abs in, hands under shoulders, and toes pointed towards the floor.

Hinge from the hip and keep knee bent as you lift your thigh up to the side, bringing leg parallel to the floor. 

Exhale to lift and inhale to release.

Move to next exercise before switching sides.

Lateral Leg Kicks

8 slow reps, 8 fast reps

Keep your abs in, hands under shoulders, and leg lifted like in previous exercise.

Bring your knee in towards the shoulder, then extend leg in a kicking motion while keeping leg lifted parallel to the floor. 

Exhale to extend and inhale to bend.

Repeat this and previous exercise on opposite side.