This week in our best butt exercises feature I have a real glute burner for you! If you want an awesome butt exercise that you’ll really feel in your glutes then you will love this fantastic butt isolating exercise which can easily be performed at home.
Allow me to introduce to you – froggy glute lifts!
I love this exercise. It is great for a quick butt workout that can literally be done lying down, even in bed if you like! Now, there’s not that many exercises you can claim that for.
The video below shows the exercise being performed with a small ball, but you can do it without by just touching and squeezing your heels together. I like to touch the whole ‘palms’ of my feet together as it helps to angle the knees outward. Then, simply squeeze and lift, and voilà! Butt burn will quickly ensue.
Perfecting Your Form
Keep the core engaged throughout the exercise and you can turn this into a great abdominal and back workout as well.
Focus on lifting the heels vertically up as high as possible so that your thighs lift clear of the ground – keep the thighs and knees angled outwards throughout the motion.
Make sure the movement is originating from the glutes and not from arching your back. Keep the movement slow and controlled and pause at the top for extra effectiveness.
Squeezing the heels together will add another level of glute activation to this exercise (as if it couldn’t get any better already).
Perform anywhere between 50 – 100 reps of this exercise, or even just 10-20 with slow control and pauses at the top. Another one I like to do is to just lift and hold for as long as possible, then take a short break and move on to doing as many reps as I can. Pre-fatiguing the glutes like this can yield even greater results from your glute workout.
Ankle weights can be added if you want to make this one harder, and I highly recommend it. Feel free to trade up the higher number of reps for a low-rep, weighted version. Your glutes will be looking fab in no time.