This week’s best butt exercise is simple, but oh-so-painful!
Don’t worry, it’s the good kind of pain – the one that makes your muscles burn like they’re on fire, but also lets you know that your body is on its way to being fitter and stronger.
Exercise: Butt Burns
Muscles worked: Glutes, Quads,Hamstrings, Core
Jolie Recommends: 50 reps per side for 3 sets, with a 1 minute break between sets.
Difficulty rating: 4
Effectiveness rating: 8
I’ll let you take a guess at why this week’s exercise has a name like “butt burns”.
Let me tell you right now that you should be feeling this one in your butt if you are doing it right!
You’ll need a step or other raised surface to work on, something that is sturdy and has about 6-12 inches of height.
If you don’t have something you can use at home, get yourself something like an inexpensive rubbermaid step, or ‘the step’ (adjustable height) if you’re feeling a bit more fancy, they will do the trick, and something like ‘the step’ is also perfect for step ups and other multi-level exercises.
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Otherwise, feel free to use a set of stairs, a sturdy box or chair. These options are zero cost, so there’s no excuses!
If you’re really stuck finding a step, you can actually do this move on level ground too (though it is definitely more effective with a step).
Best Butt Exercise #23: Butt Burns
Here’s how the butt burns are done:
How to Do the Move
- Start standing with your right knee bent so that your right foot is up on your step and the left is off to the side on ground level.
- You’ll need to transfer all your weight onto your right leg, engaging your core muscles for balance.
- Sit your butt backwards into a 1 legged squat position so that your weight is in your heels. The deeper you squat, the more burn you’ll get!
- Keeping your weight on your right leg, stretch out your left leg behind you and gently touch your pointed toes to the ground. Reach both arms out overhead.
- Bring the left knee up in front of you while pulling back with your arms. This is one rep.
- Repeat for the desired number of reps, then switch sides.
Perfecting Your Form
- Maintain the same height while doing this exercise. Your head should not bob up and down. Only your arms and the leg which touches down to the ground should move.
- Keep the bent knee in line with the toes and pointing forwards, without letting it extend forward over the top of the toe.
- Aim for slow and controlled reps until you perfect your form and balance.
- Sinking a little deeper into the squat will really get the butt working.
This is a high intensity exercise and will get your heart rate up for a little bit of sneaky cardio!
Aim for 50 reps on each side, and try for 3 sets total, resting 1 minute (or more if you need) between sets.
For those who are advanced and want a bit more of a challenge, try these with a set of light ankle weights on – whew! Just don’t blame me when your butt is too sore to move over the next day or two!