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!
Exercise: Froggy Glute Lifts
Muscles worked: Hamstrings, Glutes, Core.
Jolie Recommends: 50-100 reps
Difficulty rating: 2
Effectiveness rating: 9
Best Butt Exercise #5: 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 any extra equipment at all by just touching and squeezing your heels together. I like to touch the whole sole of my feet together as it helps to angle the knees outward. Then, simply squeeze and lift, and voilà! Butt burn will quickly ensue.
How To Do The Move
- Start lying on your stomach. With your knees touching the ground, bend your knees to lift your feet up and behind you, keeping the soles of your feet touching together. You’ll need to spread your knees wide apart to do this.
- Keeping your core/abdomnials tight, press your feet together firmly and try to raise them vertically up! Your knees should come off the ground by even up to several inches, and you’ll need to really squeeze your buttocks to get your feet up.
- Squeeze squeeze squeeze at the top! The range of motion may not be that large, but you should feel a good burn in your glutes. Lower the feet back down, without touching your knees to the ground this time.
- Squeeze your glutes to lift your feet back up for another rep. Repeat. You can do fast pulses or slow and powerful reps – experiment with this one to see what burns best!