Hi guys and gals, I hope you are all doing fabulous today – and welcome to another edition of Best Butt Exercises! This week I have a really nice glute-burner butt exercise for you that I think you will love.
Though the squat has gotten a name for itself as the king of all butt exercises, I haven’t posted about it in the Best Butt Exercises section until now because I believe that it’s quite a difficult compound move to learn the correct form for, and I wanted to dedicate a bit more time to writing about how to master this move.
However, the move that I want to write about today does feature a bodyweight squat, which can be a bit more forgiving because you aren’t adding additional weight. Don’t be disappointed though, we’ll be making this a lot more challenging that just plain bodyweight squats by reaching back with your leg into a reverse lunge.
Exercise: Squat Reach Backs
Muscles worked: Glutes, Thighs
Jolie Recommends: Try 3-5 sets of 20 reps per side. Step up the reps or do more sets to make this one more challenging!
Difficulty rating: 4
Effectiveness rating: 7
The bodyweight squat can be executed correctly by imagining that you are sitting backwards into a chair, and keeping as much weight as you can in your heels – this will allow you to feel the squat in your butt.
In the move I have for you today, keeping the hips low during the transition from squat to reverse lunge (as described later on), adds an element of challenge that will have your glutes in a state of constant work and cause them to fatigue much sooner.
Not only that, but reaching back with one leg also transfers the weight towards the rear, which forces your glutes to take more of the workload over the quadriceps (good news for those who find that their thighs tend to take over during squats!).
Okay, so it will burn, but this is good news because you’ll be giving your glutes an epic work out!
By the way, though I would love to take credit for this awesome move, I actually learnt it from the Brazil Butt Lift program!
Best Butt Exercise #10: Squat Reach Backs
Now, I couldn’t find an exact video tutorial demonstrating the exact move, but instead I’ve found one that shows you how to do both the squat and the rear lunge reach back components of this move, and I’ll explain how you should put it together after that.
So instead of doing the squat-reverse lunge superset exactly how it is recommended in the video, we’ll be combining the two moves more dynamically to get a hybrid compound squat-reaching back rear lunge movement so to speak. (Yes, now I am just making terms up).
How to Do the Move
- Start with feet positioned shoulder width apart in a position to perform a bodyweight squat.
- Sit down backwards into the squat, keeping the weight in your heels. Rest your hands on your knees.
- At the bottom of the squat and without letting your hips or butt lift up, lift your left foot and place it behind you to bring yourself into a rear lunge position.
- At the same time, you can touch your left hand to the ground where your left foot used to be (when you were in the squat position).
- Keeping your hips low again, return to the squat position.
- Rise to a standing position, lifting your arms into the air.
- Repeat on the other side.